Well heres my diet guys as follows:
Breakfast: 5-6 x Weetbix with 2 metric cups skim milk plus 3 x wholegrain toast with 6tablespoons low fat ricotta

Snack: 1 x boiled egg and 4 x rice or corn thins and1 x medium sized fresh fruit

Lunch: 2 metric cups cooked ricewith 200g tuna (or lean beef, lamb, chicken, turkey, pork, any seafood) and mixed vegetables and salad plus 1 x medium sized fresh fruit

Snack: metric cup raw and unsalted mixed nuts and ½ metric cup mixed dried fruit

Evening Meal: 2 metric cups cooked rice (or pasta/potato/sweet potato/corn) with 400g lean steak (or lamb, chicken, turkey, seafood, tofu or 1.5 metric cup lentils/chickpea/3 bean mix and mixed vegetables and salad

Snack: 1 x 200g tub low fat yoghurt

P.s I will update my workout schedule also