Really simple basics. Eat i gram of protein per pound of body weight.
Spread those grams up into 6 meals, eating like @7:00, 10:30,1:15,3:30 and &:00PM Eat only Complex Carbs. Like Oatmeal, Brown Rice, Sweet Potato,
Whole Grains ect... for fats, and don't forget these, try for omega 3 6&9's You can get these good fats from Salmon, Natural Peanut Butter, Olive Oil, Canola Oil. Base Your diet on a Medetrian Style of eating and don't over due it with supplements. A good Meal Replacement Powder will fulfill your mid day and mid afternoon meals, add 1 tsp. of glutamine, this is a favorite supplement of mine. It will help you retain lean when dieting off fat. Also take a tsp at bedtime. Good research has shown it to realease Growth Hormone when you sleep faster than sleeping without it. Get plenty of rest and cardio. Train a good body split which should have you in the gym no more than 4 days a week and no longer than an hour. Good luck and keep up informed as to how your training's going, This is just my opinion and many diets work. I diet people for a living so I kinda know what works and most of the people on here do to. It's no big seceret. That was long huh?