Here are two diets that I use and have used in the past that have worked very well.. adjust as needed to your stats.
I was 210 @ 10%bf while doing the LBM bulk diet and currently 198 @7% and cutting. This thread is for me to refer to rather than posting it over and over in ppl's threads, saves me time which I don't have much of lately.
Enjoy and feel free to ask questions if needed.

TIME TO GET SWOLE
Lean Bulk

5:00am - 1cup Oats + 1scp whey/1scp V60 + 1tbsn flax + BCAA/Glutamine<5g ea.>(back to bed)
Prot(50) - Carbs(50) - Fat(10g)

9:00am - 10egg whites + 2 w/yolks, 1cup oats, 1/2cup cottage cheese.
Prot(60) - Carbs(50) - Fat(10)

12:00p - 6oz Turkey/1scp whey + Sweetpotato + Veggies
Prot(60) - Carbs(75) - Fat(approx. 0)

2:30p - 6salmon/1scpwhey + B.Rice + Veg.
Prot(60) - Carbs(75) - Fat(10)

4:00p (Train)
BCAA's <5g>
L-Glutamine + peptide <5g>
CEE (Creatine Ethyl Ester) <5g>

5:30p PWO - Same supps as above + 1scp whey/1scp V60 (protein blend) + 1.5cups oats
Prot(50) - Carbs(75) - Fat(0)

8:00p PPWO - 6ozChicken or Turkey/1scp whey + med sweet potato + 1cup Veg
Prot(50) - Carbs(50) - Fat(0)

10:30p Shake - 2scps V60 + .5cup oats + Supps(same as meal1)
Prot(50) - Carbs(25) - Fat(0)

12:30a - 8oz Steak or Buffalo or Salmon + 2cups Veg + .5tbsn Flax.
Prot(50) - Carbs(5) - Fat(20)

~Total Macros~
Prot: 400-450g
Carbs: 350-400g
Fat: 50-60g
Total calories (approx) = 3400/4000 = OffDay/LiftDay

READY TO CUT?
Cutting Diet

9:00am – 8eggwhites + 1scp V60 (protein blend) + 1cup oats
Prot(50), Carbs(55), Fat(5)

11:30am – 8oz Lean Steak + &#189; Yam + 1cup Veg
Prot(50), Carbs(35), Fat(5)

1:30pm – 8oz Chicken breast + 1cup oats
Prot(50), Carbs(60), Fat(5)

4:30pm – 6oz Lean Steak, chicken or Turkey + &#189; Yam + 1 cup Veg
Prot(40), Carbs(35), Fat(5)

7:00pm – 12egg whites + 1cup oats + &#189; cup fatfree cottage cheese (blended to make pancakes) Sugar free syrup and spray butter used for dressings.
Prot(60), Carbs(60), Fat(5)

10:00pm – 6oz Steak + 6oz Chicken + 1cup Veg
Prot(70), Carbs(5), Fat(10)

12:30am – 6-8oz Salmon + 1 &#189; cup Veg
Prot(50), Carbs(5), Fat(10)

Total Macros
Prot - 375
Carb - 250
Fat – 45
Calories = approx 2900.

Adjust carbs as needed to play with calorie intake, normally I use 200carbs/day.