hey mate sorry for not replying quicker! I've had a quick skim through your thread to get a jist of where you are at etc and I definately agree with Anthony; you are at a prime time to begin gaining mass. There is little to no fat left on your body to loose and you do look a little skinny in the pics on page 1.

Just to give you a little info on me; I'm currenlty about the same height and weight as you; 5,11 and approx 70kg. I started bulking after I became ill and a little obsessed over a slight belly I thought I had and my weight plummetted to 53kg! So since then its been an uphill struggle to gain mass but keep the fat gains low so I didnt end up with skinny arms and upperbody and a belly!

Diet wise I stick to the principles Anthony said; 15-20% protein, 20-25% fat and the rest from carbs; however I don't religiously check this everyday or get caught up on it I just check now and a gain to see if its on the right lines; as as long as the overall calories are right and you eat a healthy balanced diet then all will be fine.

For bulking, when I say a healthy balanced diet, I mean ensuring you include complex carbs, fruits, veg and dairy, good fats and lean protein sources. Water is also very important for muscle gain as muscle are made up of mainly water!

Complex carbs
Oats,
Wholemeal bread
Wholemeal pasta and rice
Cereals such as weetabix and shreaded wheat

Fruits and veg
Any, buts is best to get various sources.

On an average day I may have 2 pieces of fruit, eg an apple and bannana + some raisins and honey with cereal, and then a serving or 2 of veg (carots, brocolli, sweetcorn) with my evening meal.

Good fats
These are non-saturated fats and come from things such as oils (extra virgin olive oil being the best), nuts and oily fish such as salmon

Lean sources of protein
Dairy sources such as skimmed milk, low fat cheese spreads, low fat cheeses and low fat yogurt.
Chicken
Beef
Fish

Water
At your weight, aim for about least 3-4 litres a day.

In order to gain lean mass its best to spread your meals out throught the day and eat say 5-6 times rather rthan just 3 standard meals. Thats way you are feeding your body more nutrients for growth every 2-3 hours whilst awake.

Taking all this into account, a typical bulking diet for me is something along the lines of......

Breakfast - Porridge made with skimmed milk, topped with honey + an apple
Mid morning - Glass of smoothie (ie innocent smoothie) and some oat cakes
Lunch - Wholemeal sandwitches made with olive spread and lean chicken breast sandwitch meat, lettuce and a small amount of light salad cream
Mid afternoon - mixed nuts and a bannana
Dinner - Diced chicken breast cooked in a tsp of little oil, with chopped tomatoes, stock cube, a splash of lea and perins, salt and pepper, served on wholemeal pasta with 1-2 micro veg packs
Bedtime snack - Weetabix with 0.1%fat natural strawberry yogurt

Calorie wise its really a game of triual and error, but the following guidlines should help....

Weigh yourself first thing in the morning after going to the toilet and before eating at the same time every week in order to monitor weight gain.

If you gain nothing, then add 150-300cals the next week.
If you gain about 1lb and are happy with the gains, add about 50-100 cals the next week to keep the gains coming
If you gain weight but a little too much (ie if you gain 2-3lbs+ and a little too much fat) then keep the cals the same or cut back a little.

I generally aim to gain less than 25% fat, so for every 4 lbs gained, 1lb or less is from fat. I monitor this using skinfold measurements at the thigh, chest and abdominal region, and by tape measure measurements too. A good online calculator to use this one here. I use an average of the 'Jason/Pollock 3 Site' and a 'Tape Measure Method'.

Richy