new to it all

I just started taking weights at school and was wondering what kind of diet to use to gain muscle mass. If possible a diet without protein powders/shakes and those. If someone can help that would be great thanks

Height, weight and goals.

i weigh 145 pounds, i am 5.36 feet tall, i want to gain muscle mainly in my biceps, triceps, and chest.

well it could cost a lot if you want the same amount of protein without having protein shakes and you would feel like you were eating all the time,try and include in your diet

Eggs
Tuna
Chicken breast or other meats
Steak
Cottage Cheese (Natural if possible)
Oats


Oh i just found this try and prepare 6 or 7 meals making sure you have carbs,fat and protein in each meal,if you want to put on size eat ALOT and every 2-3 hours,once you have come up with a diet plan post it in this thread and it can be re-arranged

Protein:
Lean Steak

Ground Beef

Chicken Breast

Ground Chicken

Turkey

Ground Turkey

White Fish

Shell Fish

Salmon/Shark/Swordfish

Canned Tuna

Canned Salmon

Canned Chicken

Eggs

Cottage Cheese

Sugar Free Low Carb Protein Powder (Whey)

Buffalo

Venison

Tofu

Soy

Pork Loin



Fat:

Fish Oil

Cream for Coffee

Flax Seed Oil

Egg Yolks

Mayonnaise

Olive Oil

Safflower Oil

Walnut Oil

Nuts

Natural Sugar Free Nut Butters (PB, Almond Butter, Cashew Butter etc)

Oil Based Dressings

Real Butter (no spray, no margarine)



Carbs:

Sweet Potatoes
Yams
Long Grain Brown Rice
Old Fashioned Oats

Scottish Oats

Fresh or Frozen (w/o syrup) berries
Fruit

Whole Grain Bread

Fiber One

All Bran w/ Extra Fiber

Uncle Sam Cereal

Whole Wheat Pasta

Lentils

Legumes

New Potatoes

Red Potatoes

Pumpkin

Squash

Turnip