How old are you?
You should consume the following often and in large quantities:
Meat - Chicken, Beef, Turkey, Fish…
Peanut butter & jelly
All kinds of vegetables
Some carb/grain based foods, but not so much at night.
To that I would add cooking in large amounts of the following oils: Avocado, Macadamia, Olive, Grapeseed, Coconut.
I wouldn’t avoid grain food unless you believe you have carb intolerance. You’re pretty skinny to start off with so it’s unlikely carbs are going to add a lot of fat.
Go for full cream organic milk. Add extra cream to it. I also use full cream chocolate milk with protein as post workout.
Tinned tuna is a cheap supply of fats and protein.[/quote]
Canned tuna is good, but one can has a mere 120 calories, not bad, but that list posted above has got some pretty dense foods. Lots of meat, nuts, and milk, oh and lift heavy on the big compound lifts and get lots of rest. How long you been training (if at all).