I need help with a diet plan or maybe some kind of idea of the foods i should be looking to take in if im trying to bulk up.

Goals:
Bulk up in size with Ripped muscle.


Stats:
Age:20.
Weight:215
Height:6'1 ft.
BF%: 11%-13%
TDEE: 3404


I Don't really have an idea of how many calories, protiens, or carbs i should be taking in OR the type of food i should be looking at inesting. I have a crazy quick metabolism tho. If thats any help.

I do work out 2 times a day. morning and night w/ sunday being a relax day.

My goal weight is to be a heavy 230 pound guy. No fat, but straight pound for pound muscle.

Just getting into the whole diet scene so anythign will help. THANKS!