30P 40C 5-10F every 3-4 hrs.
Stick with the basics like Eggs, tuna, chicken, lean beef, fish, oatmeal, potatoes and yams. Low glycemic Carbs except post workout shake and low fats, mainly unsaturated.
Only you can tell if your putting on to much BF while your trying to gain, just mess with your carbs and stick to about 1.5-2 grams of P per lb of BW.