diet advise on bulking up

[SWAT11]

im 20 yrs old 6' 165, just had shoulder surgery 2 weeks ago(SLAP tear w/ 7 screws and anchors) so im trying to get everything figured out before i hit it again. I'm not eating good right now because there really isnt anything i can do physical for several months. but when i was lifting i never really had a planned out diet, i would just eat a shit ton of everything with no real direction.
i already bought helladrol and the post cycle therapy (pct) but from more research on here everyone says you shouldn't use it till about 24. So i think with a proper diet i can get bulked up naturally. im wanting to get to a good weight of about 195 through a time of several years. what is a good full day meal that will get me?
any extra advise would be great.
thanks
Mike

 

[SWAT11]

anybody wanna throw me a line?
i tried pm'ing 3 j but the messaging doesnt work i guess

 

[SWAT11]

i dont have a membership to a gym so ill post a pic to estimate the bf%

 

[de novo]

Ya gotta be willing to do a little research for yourself man. There are plenty of articles and reading on the subject out there, just google it.

A good starting point is to track the cals you eat in a week and, provided you're not currently gaining or losing weight, add 200-500 cals to that amount. Beyond that get at least 1g of protein per lb of bodyweight.

As I said, google is really gonna be your friend here.