This is a pretty standard day for me on workouts and diet. It should give you a good refernce and a base to build on.
6:00AM - 1TBS Peanut butter
7:00AM - 1 Banana, 2 scoops protien powder (blended)
8:00AM - 3/4 cup oatmeal plain (usually low carb)
10:00AM - 1/2 Cup Blueberries, 8oz plain non-fat yogurt
12:00pm - 2 slices whole wheat bread, 5 baby carrots, 2oz lowfat cheese, 8oz low sodium ham, 1TBS low cal mayo, 2 TBS mustard
2:00pm - Ballance bar
4:00pm - 6oz cottage cheese, 1 medium orange
6:00pm - Pita pocket (whole wheat), 17 Turkey pepperoini slices
8:30pm - 1 cup green veggie (broccoli, brussels sprouts..), 15oz Chicken, 2 cups salad, 2 TBS low cal dressing
Thats 9 meals. I make all my snacks in the morning and usually cook enough chicken breasts for 3 or 4 days at a time. Calories: 2784
6:15am - 45 minutes cardio/5 days a week
11:00am - weight training/3 days a week
jui-jitsu - 3 hours/Monday/Wednesday/1.5 hours Friday, Saturday and Sunday
Kickboxing - 2 hours Tuesday and Thursday
I realize the diet is busy because you have to eat so frequently but I cannot argue the results. Once I am fully cut up the diet will change a little. I will add more carbs and up the calories a little to hopefully add more muscle mass.