Here is what I have ate the past 2 days and maybe you guys can judge if this is enough for putting muscle on?
Wednesday:
Meal 1:Milk, Smooth(like 8 fruits in there), Waffles
Meal 2: Bagel (wheat), apple, 2 cookies, chips
Meal 3: Footlong Tuna Sub, with banana peppers, olives, tomatoes...