Scott- Check out the thread where i talk to coach about this...it is actually the caloric restriction thread. If you are at the BF level you want start adding extra fat from olive oil and other good sources. Once your BF levels are low you are more likely to partition the excess calories into muscle vs fat. John berardi talks about this over at www.testosterone.net
for meal ideas check out www.paleodiet.com
they have hundreds of recepies there...just keep in mind that even if it is paleo food the fat/carb combo can be a killer...literally!
btw-I often add up to 1/4 cup of olive oil to my meals...that is about 270 g of fat which is 2430 additional calories!! im not sure how great this is for life extension but I am getting bigger and stronger while being lean. let me know how it goes.