I'll second MS on mostly everything:
Try, 50/30/20 (%=protein/carb/fat), carbs come from low GI foods such as: brown-rice, yams, sweet potatoes, (beans if you like beans), oatmeal... Fats come from healthy fats like: flaxseed oil, grapeseed oil, sunflowerseed oil, sesamese seed oil, (MCT is a good idea), peanut oil, canola oil , ALL NATURAL PEANUT BUTTER
You should have a variety of protein mixes for maximum results: chicken breasts, turkey breasts, lean steak (beef eye of round), egg whites (some yolks), skim (non fat) milk, some soy protein, whey protein, casein.
Remember, your calories should not go above 3000, because this can trigor some body-fat gains.
Mr.X