I dont like to be told exaclty what to eat so I dont liek telling it to other either but Ill try to break it down in a way that you can still improvise on your own.
1)Breakfast : Largest meal and most important of the day to ensure further meals be kept smaller. This is not true for everyone but it works for me. Since your sheding fat, I would keep it at or under 600 calories. If your lifting weights, whey powder (30-40g) in the morning is optimal since its absorbed the fastest out of any other kind of protein. This reverses the environment in your body from catabolic to neutral or anabolic. You want high fiber, things like high fiber cereals. My fav are raisin bran and oatmeal squares. Trust me, compared to other pro's diets, these sound like cheat foods, so be thankful you dont have to eat str8 up oatmeal, which is the single most disgusting shit. Skim milk is fine, fruits (most standard fruits are 100cal, not a whole watermelon of course), coffee is ok, eggs (throw out half or 3/4th of the yolks), each white is 25cal and each yolk is 50 cal(thats where the fat is)
2)Snack: protein bars, a can of tuna (start using lite mayo), one fruit (keep this snack under 150calories or 200max)
Lunch: Try to get in some kind of meat, choices varying from any kind of fish, steak, chicken, any thing that looks lean basically. Have carbohydrtaes in moderation (in total about 1.5times the size of your computer mouse), choices in any combination are rice, all kind sof beans, vegetables, a big as you want salads, yams, sweet potato.
Preworkout: 2 fruits, or rice and beans, or any of the above carbohydrates, 15-25g of whey.
POst workout: 40-50g of whey, or eggs. These need to be absorbed quickly for the better. But if you cant have that for any reason then any protein can do. Its extremely important that you eat as soon as u can after wkout. If you dont like diet sodas, then you can cheat once a day here and have your soda or skittles, fatfree candy etc. Have about 50-75grams of total carbs here, most should be sugars(as you will now see on the labels.) You can choose to have fruit instead.
Snack#2: Peanuts, any kind of nuts, some more tuna with lite mayo.
DInner: Nice steak or any of the lunch choices for protein. CHoose between having fat like egg with the yolks, or not so lean meat, cheese,, hell i dont know, just find out the nutrition facts and insert whatever fat containing product, as long as it doesnt have carbohydrtaes. OR... choice #2 would be small amount of veggies or a salad. No fat dressing of course.
Just put 2 and 2 together and follow these guides and you will see results if oyu do it right. Rememebr to be patient and you have to find out your maintenance calories intake(calculated after or whether or not you expend calories at the gym) and subtract atleast 500calories and up to 1000.
You might want to keep daily intake non constant, like for instance 500 under one day, 1000 under the next, 700 under the next, even 200-300 over in some days. This contributes to avoid metabolism downregulation that results in plateauing and failure.
outta breath, some one pick it up from here
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