Let's start by making this easy. At a minimum, get in 2500 calories. Don't worry about counting or anything. Just have an idea in your head...make sure it's more than 2500. Eat 4 or more meals throughout the day. With each meal, make sure you get in a
Protein Source: chicken, beef, fish, whey...etc.
Carb Source: rice, potato, oatmeal, rice cakes, etc.
Fat Source: olive oil, coconut oil, walnuts, nut butter, etc.
Try to cut things like fruit juice, soda, or anything with alot of sugar. Try to stick to fruit for your desserts and eat as much veggies as you like.
Where do you think the energy to build muscle and increase strength comes from???