you and I are prolly in the department although you're a little more bulked the me. Even though you're bulking, you'll get much better results eating consciously rather than eating "whatever". Here's a possibility: try a 45/35/20 or a 45/30/25 diet (c/p/f, of course)
1. Oatmeal (not instant flavored), a fruit, protein shake (Nature's Best Isopure is my choice), 1 tablespoon flax oil, 6 egg whites/1 yolk
2. Cottage cheese with some Grape Nuts or some other high fiber/very low sugar cereal (tastes better than you think); try some peanut butter or almonds here too (just a little if you find yourself hungry)
3. Chicken/tuna/real fish sandwich (good amount of meat, though), a fruit (this meal should be before the workout i guess)
4. Immediately after the workout, drink a protein shake (Isopure, again)...this is just until you get home or whatever
5. Once you're home and can eat, eat chicken breat/lean beef/tuna Try to get some olive oil into this meal, by maybe cooking the meat or mixing it in with pasta or brown rice (remember, this will be your last meal with a decent amount of carbs)
6. Kidney beans (1 cup) , (i like to boil some chicken meat and make a sandwich to add to this meal (1/2 to 1 cup shredded chicken), but you can eat any pretty lean meat)
8. Before bed, take 1 tablespoon of flax seed oil and try 1/2 cup of cottage cheese
I'm guessing 3300 calories would be great for you , and remember that you might want to cook the meats in those sandwiches in some olive oil or something. If you don't and you don't reach 20% fat, you might just want to take a table spoon of flax,fish, or olive oil. Watch out for sugars.
This is not a CKD diet or anything, just a standard, tried and true diet for bulking. Ideally, you'd like to gain about 2 pounds a month (you can be sure it'll be lean if you eat this stuff), so add more food if you aren't gaining this much. Hope this helps