My bulking diet is this and it works well for me. 5lbs lean mass a month I maintain it.
4 cans tuna
1 can beans
1 tsp flax oil
1 gallon milk 2% or whole
1/2 cup (dry) rice (cook it)
1-2 potatoes (butter/sour cream go nuts)
snack on peanuts (unless they kill you) then snack on cashes (which are twice as expensive)
4 grams fish oil.
thats in the 3000-3500 range I think.
Close to 300 grams of protein, I think the carbs/fats/protein are about 30-30-40.
Feel free to add protein shakes to this, I didn't when I invented it but they would probably help.
Extra info. I ate the beans 1 hour before workout, or in the morning before work. rice/potato mid day and dinner. milk was post workout/all day. Fish oil was at night. And I ate 3 of the cans of tuna right before bed.