lots of carbohydrates. Whole grains like wheat bran cereal, brown rice, potatoes or yams, granola, wheat bread. fruit is great too.
You sound like a stick. I'm 5' 10" 190 lbs. don't be afraid to eat a lot of carbohydrates. Protein can be chicken, pork, fishes, some lean beef, just add 1-2 protein shakes to your current diet and that will help. Fat is important for endurance as well, eat fish for that, almonds/brazil nuts/pistachios, peanut butter, milk.
I did back today. I did some hardcore Trap exercises that left me super sore right now. Amazing. I'm pretty happy with the results.
lousy quality picture