Half-assed CDK type diet...
I drink about 1L skim milk on workout days for 32g carbs (and the lactose free milk in my area has 80Kcal/11g protein per cup, much better than the 90kcal/9g protein most get)
Beyond that I aim for 4 servings of lean protein weighing in at 30g protein and 150-200kcal each. 1 Pre-workout, 3 post-workout. Things like white fish (mahi mahi, tilapia, halibut), Tuna, Pork, very lean beef, turkey or chicken etc.
Then, the rest of my calories come from fats PWO, basically. I eat a lot of nuts, and sometimes replace some lean protein with salmon. I take n-3 fatty acids (2g DHA and EPA daily). I get 180g protein minimum daily (160 from protein sources, and between 20-40 from nuts). The only other part of my diet is 1lb of cooked green vegetables daily. Broccoli, spinach, kale, collard greens, mushrooms, asparagus, etc.
I zig-zag my calories by varying my fats. 2500kcal on training days, 2kkcal on "day one" recovery days (24hrs post workout), and 1600kcal on "day two" recovery days (the day after my recovery day). I train very hard 3 days in a row then take 2 full days off and repeat. I do light (walking) cardio on my 2kkcal days for about 200kcal.
I keep my calories low since I gain tissue (muscle and fat) relatively easily. I have a sluggish metabolism from 10+ of obesity during my developmental years. Also my stimulant use is greatly increased during cuts... Sad to say I rely on ECA and sometimes nicotine (e-cigarette delivery, of course) to hold the hunger at bay on a low calorie day.