if you dont have reservations with animal products
Whole milk
any cuts of beef
any cuts of chicken
any cuts of turkey
potatoes/sweet potatoes
legumes in general
even as an Ecto, try to figure out a "bulk" number before just stuffing your face
it wasnt long ago that i was frail 120lbs(see the wheaties pic
) and then ballooned to 220 thinking i could eat anything i wanted as long as i was lifting
yes i gained muscle but the price definitely wasn't worth it
if you want exact results you need to put in exact work, track cals even when bulking and dont eat more than 700-800 over your maintenance, as long as youre gaining roughly 1-2lbs a month you are doing it right. muscle unlike fat doesnt build up as quick because kinetically its an unfavorable biological process(takes a ton of energy; requires a constant growth stimulus etc)
dont be tricked by these roid users and think you can naturally put on 10lbs of muscle a month without hormone tampering, any calories you take in that isnt being made into muscle is likely being made into fat, remember that