Gain mass without supplements??

[NBAfan#21]

Hey guyz. I was wondering if you could give me any advice on a meal plan without the use of any steroids or supplements.

Height: 5'7"
Weight: 149
Age: 17
Sex: Male
BMR: 1217
Activity Factor: Play alot of basketball, maybe 5 days a week and working out 3 days a week
TDEE: 1886
Goal: Gain about 10 - 15 lbs but keep the BF% low.
Training Experience: Maybe a month?

Meal 1:
I usually drink 2-3 glasses of milk with some cookies or a valley nature bar

Meal 2:
I get some spaghetti with bread, ketchup and some meat depending on what my parents cooked. lol. This is probably me heaviest meal (about 900-1000 cals with 600 coming from spaghetti). I also have 1-2 glasses of juice

Meal 3:
Really similar to meal#1 . About 3 glasses of milk with 1-2 peanut butter sandwiches.

Meal 4:
Usually rice with 2 eggs, ketchup and some meat. 2 glasses of juice too.


So yeah thats about it. I know my meals will probably look weird to some but thats what i usually eat. lol. I hate fish and sea food. I also kno im probably lacking protein but im trying to get as much as i can without the use of supplements. Im open to any suggestion (thats why i made this post). And i will start the 5x5 program to maximize my gains. Im just using this week to work on my bent rows and overhead press forms. Thanks in advance guyz!

EDIT: I just wanted to add that my knowledge in carbs, fibres, complex carbs, etc is really poor and limited. The only thing i know and understand that i need are proteins and calories

 

[WinnyPumps]

Hey guyz. I was wondering if you could give me any advice on a meal plan without the use of any steroids or supplements.

Height: 5'7"
Weight: 149
Age: 17
Sex: Male
BMR: 1217
Activity Factor: Play alot of basketball, maybe 5 days a week and working out 3 days a week
TDEE: 1886
Goal: Gain about 10 - 15 lbs but keep the BF% low.
Training Experience: Maybe a month?

Meal 1:
I usually drink 2-3 glasses of milk with some cookies or a valley nature bar

Meal 2:
I get some spaghetti with bread, ketchup and some meat depending on what my parents cooked. lol. This is probably me heaviest meal (about 900-1000 cals with 600 coming from spaghetti). I also have 1-2 glasses of juice

Meal 3:
Really similar to meal#1 . About 3 glasses of milk with 1-2 peanut butter sandwiches.

Meal 4:
Usually rice with 2 eggs, ketchup and some meat. 2 glasses of juice too.


So yeah thats about it. I know my meals will probably look weird to some but thats what i usually eat. lol. I hate fish and sea food. I also kno im probably lacking protein but im trying to get as much as i can without the use of supplements. Im open to any suggestion (thats why i made this post). And i will start the 5x5 program to maximize my gains. Im just using this week to work on my bent rows and overhead press forms. Thanks in advance guyz!

EDIT: I just wanted to add that my knowledge in carbs, fibres, complex carbs, etc is really poor and limited. The only thing i know and understand that i need are proteins and calories

Your current diet is terrible but at least your an EF member now. Keep looking round in the diet threads and you will find plenty of examples.
The main foods you should be eating to put on solid pounds:
Protein- Chicken, Fish, Steak, Eggs, Cottage cheese, Lowfat Milk, Whey protein powder, lean ground beef
Carbs- Whole wheat bread and pasta, sweet potatoes, brown rice, fruits, veggies (good fiber), baked potatoes, beans, whole wheat grain cereal
Good fats- Olive oil, natural peanut butter, avocados, fish oil, krill oil, flax, nuts

Eat a shitload of all that.

 

[NBAfan#21]

Your current diet is terrible but at least your an EF member now. Keep looking round in the diet threads and you will find plenty of examples.
The main foods you should be eating to put on solid pounds:
Protein- Chicken, Fish, Steak, Eggs, Cottage cheese, Lowfat Milk, Whey protein powder, lean ground beef
Carbs- Whole wheat bread and pasta, sweet potatoes, brown rice, fruits, veggies (good fiber), baked potatoes, beans, whole wheat grain cereal
Good fats- Olive oil, natural peanut butter, avocados, fish oil, krill oil, flax, nuts

Eat a shitload of all that.

What do you think i should work on the most? Calories? Proteins? Numbers of meals?

 

[NBAfan#21]

Also is there a meal that i can keep or should i change them all? I have serious problems getting enough proteins especially since i hate things like cottage cheese, fish and oat. I could make an effort to eat tuna but the rest is impossible Whats the cheapest solution to get atleast 1x your bodyweight in grams of protein without the use of protein whey or any other supplements?