for people trying to gain weight or bulk(mainly for men)

to bulk or just gain muscle mass you need to eat carbs with every single meal, and eat 6-7 meals a day. (youre going to be so full haha)

in almost all of your meals try to get 50g of protein and 70 to 80g of carbs!

take protein right after your workout to rebuild the muscle you just broke down, and take casein protein right before you go to bed. 

3000 calories is what you should be aiming for and you have to take into account that you burn alot of calories when youre working out so 3000 calories is less than what you actually need to be eating because you might expend 500 calories and that would leave you at 2500 for the day.

to some of the guys i train i recommend optimum nutrition serious mass for protein shakes! so many calories in just one serving and has the best results and reviews ive seen on gaining! the chocolate flavor is really good.. can even mix it up with some peanut butter! haha. can get it on amazon pretty cheap.

*good foods* chicken, salmon, tilapia, lean ground beef, sweet potatos, peanut butter and nuts, egg whites, tuna (if you like tuna, get plain chobani greek yogurt and instead of using mayo, use the greek yogurt instead.. tastes the same and the yogurt itself has around 21g of protein which would make that meal over 40g of protein) whole wheat pastas, rice, oatmeal, & bread. cottage cheese, skim milk, greek yogurt. vegetables and fruit ofcourse! not more than 3 servings of fruit because it can cause bloating.