I am about to start the 16wk IWSPA training program and this is my current daily diet (except Fridays which are my days off and slightly different diet that day.)

Meal 1: (Breakfast) – 7.30am
[Spoonful of cider vinegar]
[3 raw egg whites]
[Small handful of lettuce]
[Bowl of All-Bran Fibre Plus Cereal(with skimmed milk)]
[Multi-Vitamin Tablet]
[Fibre Tablet x2]
[500ml pint of water]


Meal 2: (Snack) – 10.30am
[Half glass of light cranberry Juice]
[Banana]
[Small handful of lettuce]
[500ml pint of water]


Meal 3: (Lunch) – 1.30pm
[Protein shake (made up of 1 scoop whey protein & crushed almonds mixed with skimmed milk)]
[2 small clementines(small oranges)]
[Small handful of lettuce]
[500ml pint of water]
[Fibre Tablet x2]


Meal 4: (Dinner) – 4pm
[Chicken Breast Pieces]
[Large baked Potato with skin]
[Small handful of lettuce]
[500ml pint of water]

[1000ml of water drank throughout my workout which I start around 6pm]

Meal 5: (Post-Workout) – 8pm
[Protein shake (made up of 1 scoop whey protein & 2 bananas mixed with skimmed milk)]
[500ml pint of water]


Meal 6: (Supper) – 11pm
[Sliced Turkey breast in sandwich with whole-wheat bread with a little lettuce & olive oil & natural (4%)cottage cheese spread]
[An apple]
[Spoonful of pure honey]
[500ml pint of water]
[Fibre Tablet x2]


Here are my stats:

Age: 19
Height: 5’10
Weight: 185lbs
BMI: 26
Body Fat Weight: 43lbs
Body Fat: 23%
Body Water: 56%

I want to try to get rid of that bodyfat real quick and tone up a bit. Then maybe further down the line i might want to bulk up and try to get far bigger muscle!

That diet look good to me, the whole thing with diet is that you just have to test everything out and through all that trial and error you will get to know your body quite well. Welcome to the forum bro, hope you like it here.

Steve

Ok i have had a look at this link recommended:
http://www.bodybuilding.com/fun/12wktrans06.htm

From the nutrition section of that link, i have choosen the options that i liked an slightly tweaked one or two meals to come up with this:

Meal 1: (Pre Cardio) 7.30am
[Cup of oatmeal micro waved in water, mixed with 1 scoop of whey protein powder]
[1 multivitamin]
[500ml of water]

{1000ml water drank through my 30min cardio session started at 8.30pm}

Meal 2: 10.30am
[A fist-sized portion of chicken with a palm-sized baked potato]
[500ml of water]

Meal 3: 1.30pm
[Two turkey sandwiches on whole wheat bread]
[500ml of water]

Meal 4: (Pre Workout) 4.30pm
[1 Protein bar]
[500ml of water]

{1000ml water drank throughout my workout which I normally start around 6pm}

Meal 5: (Post Workout) 8pm
[Protein Shake (1 scoop of whey protein powder mixed with 350ml of water)]
[500ml of water]

Meal 6: 10.30pm
[One palm-sized portion of chicken wrapped in lettuce]
[Tablespoon of flaxseed oil]
[500ml of water]

Does this diet look pretty good for muscle growth, recovery and fat loss? I think it should be ok as it is fairly similar to the options provided in the nutrients section of the above link.

Also, I have not included any of the recommended supplements from the link above as throughout the 12wk transformation process, the supplements were changing alot and i couldn't determine which are the basic supplments that should be used regularly.

Great stuff man, looks good. Yea i wouldnt go for all those supplements, no supplements needed with this program, just discipline diet and the workouts.