Half gomad: one half gallon of whole milk per day and it must be whole milk no 2 percent crap
One large egg is 70 cals and breaks down into 4.5 g of fat, 1 g of carbs, and 6 g of protein.
2 table spoons of peanut butter is 16 g of fat and 7 g of protein and carbs
Lean meats and fish are a must
Eat whole foods and plenty of veggies.
Honestly you need to design your own diet as none of us can tailor one for you but eat plenty of fats and protein and carbs don't shy on calories, if you break 3500 than no worries but if your under start choking down as much as possible