Like the other replys said, you need to eat (300-500 calories over your maintainance level daily), and 1 gm protein per pound of body weight daily. Your maintainance level would be a little hard to determine since you do so much cardio. Spread your eating into 5-6 approximately equal portions throughout the day.
Also, if you lifted intensely enough, you should be a little bit to moderately sore 24-48 hours after the workout. As long as you are lifting to muscular failure and not lifting for much longer than one hour daily, your current routine should be fine. Focus on exercises that involve several muscle groups at once i.e. bench press, military presses, pull ups, rows, deadlifts, squats. These are the exercises that will cause the greatest strength and muscle mass gain. You can then use isolation exercises to hit any of the remaining muscles, e.g. bicep curls, calf raises, shrugs, forearm curls, etc. Give each muscle group about 5-7 days to recover between workouts.
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