I have weight trained on and off over the past few years but finally decided to take the diet side of things seriously along with the training. I am 5'9 (170cm) and weigh 200pounds (90kilos) with a BF % of roughly 15-18% at 20 years of age. Currently I am trying to gain lean mass, so increase size/strength without gaining fat. I train 5 times a week Monday to Friday.
Currently I am consuming 200-250g of protein and have calculated my calorie usage to be 3000 per day but I'm unsure of what foods I should be eating to reach this number. Also hearing a lot of different things as to how many carbs I should intake per day with my goal being lean gains. I also have an understanding that each gram of protein or carb equals roughly 4 calories, so by default I'll be knocking off protein x 4 + carbs x 4 of my daily calorie intake.
So my main questions are,
What foods should I be consuming to meet my calorie goal and should I be going over or under my 3000 daily used for lean gains?
How many carbs should I be consuming daily for lean gains?
Please add any other knowledge that would be useful to me, id be thankful.