try 4 poached eggs on wholemeal toast with a bowl of cornflakes, then 3 hrs later a small snack, 3hrs again lunch 3hrs again another snack, 3hrs again evening meal, then 3hrs again a youghurt or bit of fruit.
seems a shit load to eat and it will feel like it at first but it will throw your metabolism into overdrive especially with exercise, oh and step up your rowing to cover 20 min sessions but intervals where you work your nuts off then slow down in peaks and troughs.