You need protein. It's the nutrients you need for muscle growth.
You should be eating 0.7 grams of protein for the weight you want to be!
It's ideal to shoot for 1 gram if you can!! Do your research to find a good strength training routine. You could search google for routines.
I like Alan Aragon. I've tried a few different routines and most are excellent
find one you like.
Dont know but im glad u quit on smocking