First off...the diet is really, really bad. You have almost no protein in there. Protein is your body's fuel for muscular growth. Try to decide on a macronutrient ratio...carbs/pro/fat. That will help. Aim for 1.5gr protein per lb of body weight. Because you're doing a good bit of cardio, you're going to have to take in a LOT of calories. Try to keep the carbs low GI carbs.
Because you're playing rugby, the big three (squats, bench, deadlift) should be the focus of your workouts IMO. Here is a list of workouts:
http://www.bodybuilding.net/training...-list-210.html
That should get you started....read a lot and then ask more questions.