I managed to put something together for you. Had to make a few assumptions, such as a moderate activity level.
YOUR TDEE is 2,896 cals/day. Your minimum protein requirement to maintain what you currently have is 232 grams of protein per day. To gain, I plugged in an extra 500 cals/day above your TDEE, and am assuming a reasonable macro split of 40/40/20. (Once you learn your body and learn how to eat clean and to target, you may want to adjust this somewhat, but it is a good starting point.) Based on this, your goal is to consume 3,396 cals/day, of which, you will need to consume 340 grams of protein per day. To grow, you need to do this on average, consistently. Means month in and month out. of course, an occasional cheat meal needs to be factored in, else you will go stir crazy and the plan will fail.
When you learn to eat, you should do this cleanly. This means whole foods, no processed foods, water, maybe some milk if you must. Plenty of veggies, and try not to overly rely on protein powder, although it does come in handy at the end of the day when you are trying to "fill in the cracks".
For me, too many simple carbs spikes my insulin, and makes me hungry. I usually get up and immediately eat a banana to jump start the blood sugar levels. Then it's 16 ounces of egg whites, 3 cups of oats, 12.5 ounces of chicken breast, and then maybe 3 more cups of oats. This is all pre gym. Then maybe a yam, and right before walking into the gym, a banana.
When you get to 50 posts, you can pm me and I will send you the calculator so you can track your own nutrition plan.
Remember, as you gain weight, you will need to tweek your plan to support your new hard won gains.
Good luck!
---Roman
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