More calories and more protein.
I would take in 1 G of protein for every pound…so if you want to get to 170lbs I would take in 170G of protein a day.
An average skinless chicken breast has 35-40G of protein. 84 G a day is not nearly enough for recovery let alone weight gain.
3 eggs, 2 turkey sausage patties, toast, milk
440 calories, 59 g of protein
2 pieces if fruit
200 calories, 1 g of protein
Tuna sandwich, cup of almonds, banana, milk
1550 calories, 58g of protein
Persons nut bar, veggie juice
640 calories, 15 G protein
240 calories, 25 g of protein
Large chicken breast, 2 cups of veggies, 1 cup brown rice
760 calories, 54 g of protein
Yogurt, 2 cups raspberries
350 calories, 12 G protein
4180 calories, 224 G of protein.
A couple of things. Obviously numbers are estimates. This is a diet to gain weight. Peanut butter is great also.
Eating like this is not easy. It takes dedication and some time. Anyone can hit high calorie numbers by eat a double cheeseburger with a chocolate milk shake three times a day.
The example I gave has some carbs, veggies, fruit and lots of protein. Eating healthy, lower fat foods while in taking calories means eating a lot.
It will take time to build up to this kind of eating and certainly you can tweek it. If you have a smart phone there are some very decent free calorie tracker apps (that include protein). You don’t have to obsess but do need to be aware.
Eat veggies…because they are low calorie and low protein it is the first thing guys forget when trying to gain. Your body needs those vitamins and nutrients. I make my own veggie juice which tastes great and helps intake good vitamins.
What you can’t do if you want to gain weight is skip breakfast, not tracking calories will kill it too. Another no no is not eating much then trying to “catch up” by stuffing yourself before bed.
You have time to figure it out.
You will also notice no soda. Those are purely empty calories and add no nutritional/recovery benefit to the body.
I did not list water as it has no calories but it is vital as well to body performance and recovery.