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.