here is what i was doing for a just over a month, and i loved the results.
heavy breakfast (four hardboiled egg whites and half cup uncooked oats), then shake three hours later. half pound of meat for lunch, and lots of veggies, with shake three hours later. for dinner, just change meat style or selection, mix with a high calorie salad, and shake before bed. basically, you eat every three hours. i took super nox... yes superdrol, and no real side affects ...as well as a 3 a day multi, mixed with nitrix from bsn. not saying you don't know what to do, just recommending this for you as a personal diet that gave me amazing results. (i gained almost fifteen pounds during that month, and currently starting my pct, also switching to no shotgun).
now, i would personally recommend super nox, but take taurine with it to help relieve any back pumps that may get uncomfortable. if you don't want to use the superdrol in the super nox, use tribulus as well as test 2, which i have heard many great things from that booster stack.
this, of course, is just my two cents worth. hopefully you find something helpful
(oh, and quik edit) i am a small guy, 5'5'' and weighed 115 prior to this new diet, so that is my personal opinion as to the rapid gains. just thought i would add that in here.