fitness losing waight

can someone help me with an eating plan to gain muscle. im 19 about 5.6/5.7 feet tall. probably about 15% bodyfat. Im going to be working out about 4/5 times a week. thanks

i got about 35 pound to lose and im looking at what would be best to help me on the way. im 34 year old 5,10 and 240 pound and trained most of my life since being about 19 but i have had a break for about the last 12 month and im finding it very hard to stay motivated,i know people are going...