If you're trying to gain mass, the thing to remember is to keep your calories up and focus on compound movements in the gym. By keeping your calories up, I mean focus on eating carbs and protein. A good rule of thumb is 60% carbs, 30% protein, 10% fat. You've got the meal quantity correct. I normally eat between 6-8 per day. My diet is 3800 calories per day and I weigh about 190, with medium metabolism just to give you an idea. For your workout, do 5 mins on the treadmill of light cardio to warm up. When you start lifting, do a set of 12 just as a warmup. Then do 4 sets of 6-8 for your working sets. Using 6-8 reps is optimal for building mass. Anything less will focus on strength. Anything more will focus on definition. You should use exercises such as bench, bent over rows, dead lifts, squats, and leg presses. Compound movements are key. I normally do about 16 to 20 sets for compound muscle groups (chest, back, and legs) per workout, and 12-16 for isolation groups (triceps, biceps, etc.). For mass building, I'd use four workouts per week. My current splits are Mon -- chest and tri's, Tues -- back and bi's, Wed -- off, abs; Thurs -- legs and abs; Fri -- shouldrs and traps. Sat and Sun are off days.
Just remember to keep the calorie intake up and get enough rest. I currently eat ~ 450 grams of carbs and around 180 grams of protein a day. Getting all the calories in is a challenge when you cut out fat. I couldn't do it if I didn't drink at least a couple shakes a day. Sleep is key; should get at least 6 - 8 hours of rest per night.
Sorry, this got a little long. This is kinda the road map I used to get where I'm at. It's always been hard for me to gain weight, but following this I essentially went from around 170 to 190 and I'm able to maintain my weight now. Just don't be upset if you gain a little fat with your muscle gains. You're supposed to. If you don't, then you're not eating enough and you're not going to gain muscle as quickly as you'd like.
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