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[–] batard 0 points 1 point (+1|-0) ago 

Use myfitnesspal.com and log all your food. I've never heard of this program, but presumably it's lifting. You'll want to get roughly 1g of protein per pound of lean body mass per day. Distribute carbs and fats as you like, but get a decent amount of both.

Do you know your TDEE? Are you gaining on 3,000 calories? To find that out, weigh yourself every day for a week on a consistent diet and take a moving average. That should give you a sense of how fast you're gaining. At your height/weight, 3k calories is likely in a modest surplus.