well if you want to not gain alot of fat but gain muscle then you should eat alot of meats where you can get amino acids,(Beef, Chicken, Eggs, Dairy products) for your protein. For carbs stick with whole wheats, oats, eat simple carbs right after your workouts with your protein shake. Eat 6-8 meals a day with each meal consisting of around 500 calories. Dont forget to eat your veggies too.
Hope that helps a bit.
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"You've got to block out all distractions when you train. Your focus has to be 100% into the rep. You've got to get into a zone. You know you're in the zone when guys in the gym look you in the eye and then quickly turn away 'cause they see the fire. You've got to be all business." - Dorian Yates | 
