| i would recommend a high protein diet with high carbs and moderate "good" fats.
Ex: 1-1.75 grams of protein per pound of body weight; At least 2 grams of carbs per pound of body weight; and you should eat around 50 grams fat/day. The "good" fats are polyunsaturated fats and monounsaturated fats.
Ex: 130 lb male would eat around 195grams protein, at least 260 grams carbs, and still around 50 grams of good fats.
The protein will help speed up your metabolism. If you want to see muscle gains, you will have to lift weights; make sure you know what you are doing before you begin. Diet alone will not build muscle. I also recommend you get your daily amount of calcium every day. | 
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