Newbie need help with dieting planning

[MMAATHLETE]

Ok, well first off I am 22 years old 6 foot 165 pounds. I am training for 2 reasons 1) to look good and feel good about myself 2) to enhance my athletisism for martial arts judo/kickboxing. Now I have been lifting weights since I was 18 not the whole time but off and on. This time I want to pay closer attention to my dieting than ever before. I am a very busy college student and am having a hard time eating correctly for lifting.

what I am looking for: Ideas/knowledge to what I should buy when going to the grocery store???, some easy ways to pre prepare these meals to have ready to eat fast for the week example; how much chicken to prepare for a whole week, some different ways to make it etc.

I am not looking to put on alot of weight in a hurry! I just want some good way to plan out my meals ahead of time, and get the most out of my workouts, because winging it trying to eat right whenever just doesn't work and even lifting good my results are not what I think they could be.

like I said I am sorta a newbie at this and would just like some general information and tips to get me started with this
GREATLY APPRECIATED

 

[Burning_Inside]

Check the stickies at the top of this page. Check out Mr. X's bulking up basics articles over at Massmonsters.com , the links are in the stickies.

 

[Babyfaced Assassin]

MMAAthlete
I am a competetive kickboxer and muay thai fighter

My diet pretty much revolves around the berardi principle of carb and fat seperation in that i eat fats and carbs moderately but seperate them

My rations are around 40% protein 35%carbs 25% fat

My diet looks like this:

AM Workout
Meal 1) Oatmeal + Egg whites/protien shake
Meal 2) Yam+Tuna or Mrp
Meal 3) Salmon + Veggies
Meal 4) Protein Shake + Flax Oil
PM Workout
Meal 5) post workout shake (50g glcuose, 25g Hydrolised WHey)
Meal 6) Oatmeal+chicken+salad

You need to fuel your workouts
eat clean carbs and good fats
let the cardio and hard ass training sort out the fat burning but don't eat junk and you'll be cool as!

Meal 5