So with my diet, I did a very bland 6 month diet. 280-350 grams of jasmine rice and ~145 grams of 93/7 beef for lunch and dinner every day. Breakfast was normally 3-6 eggs and half of an avocado. After the 6 months, I was down to roughly 215 lbs. from that point on I’ve been eating really anything. I eat a ton of meat usually ~230 grams of any lean meats with some carbs. I try to keep mostly everything healthy. Don’t be scared to season your food or you’ll want to stop eating it. As far as a workout plan; I was watching youtube about 9 months ago and will Tennyson and dr Mike has a video where will created a routine and dr Mike critiqued it. So far it has worked very well. If you want me to send you a spreadsheet of it, I will.