I've been lifting on and off for the past 4 years on about 1.5 year moments of lifting then half year off.

My goal is ultimately to trying to get more cut.

I have been always trying to gain weight for the past 4 years when I started out at 130 lbs as a senior in high school.

I'm now a senior in highschool and weigh about 170lbs @ 5' 10''. I ultimately feel like I have a good amount of muscle, but since I've been on a 'not-as-strict' gain I've added a little, little bit of fat with that 40lb gain.

What are the best foods to eat and still feel full (since I've been on a cut - I'm used to easily eating 3100-3400cals)?

How many days per week should I do cardio? I really haven't done a lot at all of cardio these past 4 years, so I feel I need to buckle down (even though I really don't like it), it has to happen now.

My routine looks like: (but I'm a bit confused where to add in cardio) - I have about 45min to 1hr per day. I did not add in SETS/REPS since I'm not sure if this all is too much volume to begin with.

Mon
Back (Horizontal)
Seated Rows
Rack Pulls
Tbar Rows

Chest (Horizontal)
DB Press
Inc DB Press
DB Flies

Calves
Weighted calf raises

~10 mins of elliptical

Tues
Legs
Squats
Leg Press

Biceps
Curls
Hammer Curls

Abs
Situps

Wednesday
OFF, exept, 30 mins of cardio today


Thurs
Back (Vertical)
Lat pulldowns
Pullups
Chinups
Deadlift

Shoulders (Vertical)
DB Shoulder Press
Side Lateral

Fri
Hamstring
Squats

Chest (Horizontal)
Inc DB Press


Triceps
Skullcrushers
Overhead Press
Rope Pull

~10 mins of elliptical

Calves
Seated Calf Raises