Muscle Building Nutrition

OK im 6'1 170 pounds lean after I lose weight I use to weigh 240 am now at 170 ... serious cardiovascular least three months eatig ... but now I want to build muscle mass and muscle and look great with a good body but I do now that the nutrition I need, I do not eat fried i ony eat grilled or steamed or boiled or cooked ... as is my meal

breakfast
sweet potato with white beans and 3egg

lunch
soup or 6inch subway chicken breast sandwich with whole wheat bread

dinner
beans rice chicken breast or breast potato puree or whatever my mom cooks chken

Now I do so now, if my plan is good nutrition for strength training that I am now if I could eat things like pancakes and Foos good, but im confused what should I eat and not eat pleae help I do cardio after I work out everywork 3 times a week, I work all my muscles in my work so i take a rest day, then the next day I'm working again I do not want to be fat, I want to build muscles and great body someone can help advise good thank you. How often should I eat and what I can eat?

Jog 20-25 minutes per day
make a series of 50 push ups
then do 1 set of 60 crunches
then do the second series of 30 push ups
then do the second series of 40 push ups
lift weights, if you can go to the gym (i cannot but whatever)
Drink plenty of water
drink protein shakes
no soda drink that water, milk thin, any kind of tea or juice.
if you want to drink soda, drink no more a can of Coke a day at most.
do any sports outside with friends if you want. helps!