Well, my diet looks something like this when I am cutting.....
Morning....
5 eggs, 1 whole and 4 just whites
1/2 Flax seed bagel with 1tsp natty peanut butter
vitamins
skim milk
water
mid morning...
MRP shake, I use MesoTech, 1/2 pouch and 400ml skim milk
Lunch
1 can tuna with mustard or 1tsp fat free mayo
water
Pre workout
water, and lots of it
vitamins
add a can of tuna if you are feeling really hungry, will make focusing on your workout easier
2 scoops protein powder mixed with cold water at the gym before you leave. Get a good skaker cup, and bring it in with you.
Post workout (dinner)
1 chicken breast, grilled or broasted
1/2 cup brown rice
protein shake (recipes to follow)
milk
water
I use rice as a post workout carb-up. You could also add some dextrose to your post workout shake. Only do this if you are at the gym prior to dinner, or not near the time of a solid-food meal (ie, just before your mid morning meal). I always like using solid foods for carbs if possible. The important thing is to ensure you get sdome form of carbs post-workout, because they are needed for muscle development. Just make sure that your total daily carb count is under or around 100g.
Protein shake recipes that I use are...
2 scoops whey
4 or 5 ice cubes
1.5cups milk
1/2 cup chocolate soy milk
1 tbsp natty peanut butter
(add a banana if you want)
2 scoops whey
2 med sized bananas
1 tbsp natty PB
2 cups milk
2 scoops whey
2 cups frozen mixed fruit
1 cup water
Those are a few good tasting ones to start with, you can experiment with almost anything in the kitchen. My roomie used to add 1 tsp of Starbucks coffee grinds to his shakes, made it taste like some gourmet kind of crap, wasn't too bad..
For your cardio, I would recommend 30 mins per day, at LEAST 5 days per week, of hard cardio. By hard, I don't mean that your legs are twinging by the end and your winded for a few minutes.. that kind of intensity is for wimps or posers . no no, I mean you need to be doing what I call zone training. To be in the zone, you have to be going hard enough that if someone came up beside you while you were on a stationary bike, and asked you a question, you couldn't answer because you'd be worried you'd toss your lunch all over him, or that you'd suffocate because the split second that you would have to stop breathing in order to speak would deprive your body of enough O2 that it would simply shut down. If you're not going that hard, you're not going hard enough, period, no exceptions, no arguments. And don't kid yourself either, you may be going hard, but once you get into "the zone" you'll know it, and you'll appreciate the effects.
After cardio, drink a bit of gatorade or something to get some quick carbs into you. Try about 250ml of gatorade, and about 1.5 litres of water after your cardio, that should rehydrate you enough, and help to rebalance your electrolytes and carbs a bit.
Make sure your workouts are intense as well, the cardio will slim ya down, but the main objective should still be to add mass, so even if you're dead tired after your cardio, take a break for ten or fifteen minutes, then train till ya puke! Not really, just train as hard as you can too, make every rep count.
Take two EC stacks per day (ephedrine and caffeine). One about 4 hours before your cardio, and another about a half hour before your cardio. I use 24mg of Ephedrine and 200mg of caffeine, twice a day, every day. MAKE SURE TO GET CHECKED BY YOUR DOCTOR FIRST! For the extra hour it takes, if it saves you a heart attack, its worth it! Tell your doc that you want to take an ephedrine based diet supplement, and ask him to check your heart and BMR, etc to make sure EC stacks won't aggrivate your heart into arrest. It really has happened before, I know it first hand, so get checked out before you take anything. If your doc says your heart is in good health, then head out and get some ephedrine and caffeine! Taking an ALA (alpha lipoic acid) supp will also help you meatabolize carbohydrates at a faster rate. You won't raelly need it though if you are doing the cardio I explained
Run this idea as a cutting cycle for about a month, and you'll see major results. Keep it up, and maintain the intensity until you are at a decent bodyfat % (like down to around 15% to start) and then we can talk about bulking!
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