Find your BMR and that should give you a good idea where your calories should be. Find your lean body mass so that you're not taking in any extra protein that you shouldn't be. A little extra here and there is okay, but remember, every gram of protein has 4 calories.
I would rely souly on oils for your fat sources (olive oil, flax oil), and not egg yolks as in your lunch meal.
Don't forget BCAA on an empty stomach before your workout, and after your workout. This will help you keep muscle and burn fat. You can also take 5grams of L-Glutamine before and after your workout. BCAA's are very important when you're dieting. You want to keep your muscle mass while buring the fat. Don't forget multi-vitamin/multi-mineral, and 1 gallon of water each day.
Not at first, but 4 weeks or so into your diet, start doing 20 minutes of cardio after your workout (1 minute moderate and 30 seconds intense, see-sawing like that through the 20 minutes).
Your post workout meal shouldn't be any different than your regular meals. People always say to carb load after your workout, but if you're dieting, and you train in the evening, you're just adding that much more glycogen into your system that needs to be burned off when you do cardio in the morning on an empty stomach.
As a starting diet for contest, I was given this...
#1 12 egg whites
1 serving cream of rice or grits
1 Tbsp flax
#2 6 oz. chicken (1 breast)
1 serv. brown rice
1 Tbsp olive oil
#3 1 1/2 cans tuna
1/2 serving (1/2 cup) brown rice
#4 6 oz. chicken or turkey
1 cup green veggie
#5 12 egg whites
1 cup green veggie
(last meal 2 hours before bed)
I started this diet 14 weeks out from contest at 215 lbs.
Contest day I was 162.
My diet was altered somewhat as the weeks went on, but this was a great starting point.
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