Important Diet Questions

ok a few questions and i hope someone can answer these questions im 19 years old 6'3 and 239lbs about 17% bf i was 295 about 6 months ago and i started to do a good amount of cardio (ive always lifted 7 years) and i went fairly strict with my diet, and im at a point now where im eating a **** load and cant gain any weight i just keep losing weight, i play o-line so i have to have some weight on me. I want to gain but i want to put on muscle what kind of foods are healthy and good muscle building foods but be able to put weight on me, i lift hard 4-5 days a week. So i hope someone can give me some answers also i do take protein shakes and have 4 meals a day

Try this one and see if you don't gain:

Diet:
5am
10 egg whites/1 yolk
1 cup oats w/ natty PB
1 cup OJ

8-9am
1 lb lean ground chuck 98% fat free or ground turkey
1/2 cup of rice or pasta mixed with homemade spaggehti sauce

12pm
2 chicken breast
1 cup veggies
1 apple

3pm
2 cans of tuna
1/2 cup rice
side salad

4pm
protein shake 30g

5:30pm
PWO shake 40g protein, 80g honey

6:30pm
2 chicken breast
1 1/2 cup rice

8:30pm
Either 2 cans of tuna or 1 lb ground turkey
mixed in with 1/2 - 1 cup rice

10pm
6 egg white omellete w/ hot sauce.

2am
protein shake with flax

How bad do you want it?????