Need a diet for hardgainers

[irish1ectomorph]

Hi,im new here, Im 5'8, 140lbs and 23 years old. Im looking for some examples of cheap yet calorie dense food. My current diet mainly consists of a 17g protein shake every 3 hours,a 15g protein can of tuna every 2 hours and I eat a 6oz chicken breast with potatoes twice a day,with around 36g protein in each chicken breast. Im looking to add more calories to my diet,and also more carbs so im looking for examples of calorie dense foot and food with lots of carbs

[jfalco]

Hi, You have exactly the same size as I used to be. My first advice is to cut out some of those shakes. Don't do more than 2 a day at most. Next try to replace the white potatoes with sweet potatoes or brown rice as much as possible. If you are eating white potatoes, boil them and skip the butter. For some reason the way you cook potatoes greatly affects their glycemic index. Add some oats. Figure out your macros and how many calories you are eating and I can help you out. I'm assuming that at 5'8" 140 and describing yourself as an ectomorph that you carry very little fat. When I was that size it took me about 3500 kcal a day to gain weight. I worked my way up from the 2700 that I calculated was 500 more than my tdee. 3500 was the magic number. Below that I didn't gain a pound. When I got that high I put on 20 lbs in 3 months without my bf% going up and without aas. I used a 40/40/20 split and no cardio to accomplish that. If I could go back I would keep some cardio and gain slower, because man is it hard to get back on the horse 20 pounds heavier.