you aint gonna grow on 3800 cals.unless u weight 100lbs
Didn't you work w/ Phil at one point?? Have you learned nothing?
To the Original Poster, do some research on here bud, look for Shelby's, MountainDog, Phil's, Iabadman, Alex or Massive's etc.. post. Both diets need work. Where are you sitting right now?? You said you were 5'9, 209 peeled. Where you at in the 'offseason'?
First thing, as many have said add more veggies and fruits. I cant tell you how beneficial they are. Next, vary your sources of protein. Beef, chic, fish, turkey, so many choices. Change it up... next add in proper fats... fish oil, olive oil, mac nut oil, avocados, raw nuts, coconut oil etc... report back, lot's of good guys here to help. Find carb sources that work well w/ your body or foods that your parents and their parents grew up eating...
example- fruits and veggies and rice I stay lean, oats, potato, pasta I bloat up. What works for one may not work for you.