*Newbie* - GAIN MUSCLE MASS

[anbre06]

hi everyone, as you've probably guessed by the title, yes i'm brand-spanking NEWWW! hehe
SO basically, lets get down to the nitty gritty.
Im 5'6, 121 pounds and 21.7% body fat
I really want to gain muscle mass as I feel too scrawny, so scrawny infact that the bones on chest are now visable in the light! It has gotten to the point where they are digging into chest skin and it is very uncomfortable.
I don't really know how to go about gaining mass in terms of muscle
I work out 3x a week and I have small muscles in arms, abs are now slightly more visable and legs are becomming more lean,
but I still want to fill out slightly more, (a) because family are CONSTANTLY nagging me to eat more and put on weight i.e eat pastires,doughnuts,cakes etc, which have the saturated fats in them = not good AT ALL and also, just simple useless carbs and (b) I am no longer able to eat vegetables or fruits because family think they are contributing to weight loss.

So what I need advice on is how I can gain muscle mass quickly, especially in abs/arms/legs area,
I will tell you typical diet for day

Breakfast
1 bowl of porridge
1 tbsp of crushed almond nuts
1 green tea

Lunch
2 boiled eggs - 1 yolk
2 wholegrain peices of toast
1 green tea

snack
flavored yoghurt
4 almond nuts

dinner
lentils with a brown chapatti/ white rice and curry.
green tea

water - 1 and 1/2 litres

please help me gain as much muscle as I can as fast as possible so I can get beloved veggies and fruits back in to diet!

[Boss Man]

Breakfast
1 bowl of porridge
1 tbsp of crushed almond nuts
1 green tea

(Add something else in there like Chicken, Turkey Ham etc. You need more Protein.)

(Snack. Have something like a Ham Sandwhich or Peanuts or Low Fat Cheese as examples. Good protein and Carb sources.)

Lunch
2 boiled eggs - 1 yolk
2 wholegrain peices of toast
1 green tea

(You could bolster the calories there, by having something like an Apple or a medium sized Banana or some Pear, or by turning the Toast and Eggs into some kind of Sandwhich with some Monounsaturated or Polyunsaturated spread on and some sliced Tomato.

Eat the Fruit if you like and enjoy it. Though with things like Apple, Banana and Pear, give them about 10-15 minutes to digest, as other foods will slow down and impede the digestion when mixed in the stomach.)

snack
flavored yoghurt
4 almond nuts

(Waste of Nuts, just have a Nut Yoghurt instead, you'll get more Nut content.)

dinner
lentils with a brown chapatti/ white rice and curry.
green tea

(Fine)


(Snack. Have something like Beans on Toast, small portion of Chicken and Nuts, small bowl of cereal with some Crushed Nuts or Peanuts on it, as examples.)

water - 1 and 1/2 litres