Oh sorry, forgot that you wanted help with your diet aswell. The days you go to the gym you need to eat alot more protein as you problably know. So you should get your supplements sorted first. I have pretty much pure protein that I take on gym days. (I'm really not some sorts of expert about dieting like some bodybuilder problably is, but this has worked just fine for me and lets you eat normally)
This is how I eat:
07.00 Curd with berries
09.00 Cup of coffee and a banana/fruit + glass of milk
11.30 Lunch, alot of sallad (or other vegetables) and put alittle olive oil on them. Chicken, fish or red meat with as little fat as possible and then alittle rice, potatoes or something else with carbs.
14.00 Banana or some other fruit and a cup of coffee and a glass of milk
16.00 Proteinshake that I sip on while at the gym or if I have time just before the gym (I prefare to drink it before)
18.00 7 oz of low fat minced meat/some other meat with dark pasta/rice or something similar, not THAT much carbs. Glass of milk.
21.00 I'll have a little snack with good fats and high on proteins, could be peanuts or something like that.
Good 7-8h of sleep!
Is pretty much the same, but I eat less protein and more carbs. And change that proteinshake to a recoveryshake after training which will be around 17.00 and 20.00 pretty much depending on the day. If training starts around 17 and 18 I will eat that snack I had the day before around 16.00, peanuts or something like that. If training is lateer in the evening I will eat that dinner around 16.00 and then take that recoverydrink after training and then have the snack before I goto bed.
You will have to check how much your body consumes in order to adjust the amount that you eat. Remeber, fat is that all bad! You can eat soft fats, ofcourse not too much. But your hormones won't work properly if you cut out alls fats from your diet.