I've never really been into bodybuilding and was really skinny up until like 21 when I filled out and got a little bit more stocky and decided I wanted a better body. I'm 6 ft and in the average weight group if that helps. I don't have a six pack because there's too much belly fat and my arms/shoulders are kind of bulky and toned.

"and in the average weight group"

no, that does not help

Foods don't do what you described. Get out of the fitness magazine mentality.

u r fukn on one 2day m8!

sauteed chicken, black eye peas, pan seared salmon, low fat linguini etc

"Foods" won't help you with that. Eat healthy, count what you eat, do work in the gym, proper rest.

linguini, wtf are u a terrorist?

calories are the dominating factor in determining weight gain/loss
macros determine the quality of gains you're gonna make (if you're eating 2500 of carbs only you probably won't make any muscle)
nutrient timing is the fine tuning and efficiency of the above two.

as far as what you can eat? technically anything, gaining/losing weight and health don't really correlate. you're going to make better progress eating nutrient dense food however.

learn to calculate macros/cals and use myfitnesspal

Rice with lots of soy sauce.

lulz