I'm posting a reply to your PM here because it may help some other people.
First off dont make any sudden crazy changes you'll just fall off the diet because its too big a shock. I would recommend by switching to brown rice, it carries a much smaller glycemic load than white rice. The salads are good veggies are never eaten enough. After you have the rice down try to switch just vinegrette salad dressings or screw around and make your own 1 part olive oil to 1 part balsmic vinegar then throw in pepper and lemon or really anything you can make some GOOD cheap dressing.
chicken, tuna and eggs should make up the bulk of your protein, if you're busy get some powder www.trueprotein.com
discount code stone. just get the basic whey concentrate cheap and serves the purpose just fine. Egg whites are tricky... they taste terrible.. If you are brave get the noyolks liquid or the best i've found is Kroger brand egg whites. I just put crystal light flavoring in it and drink it, it has no taste. but cooking can be fine too mix some tomatoes, onions, a little mozzerlla and its not bad. salsa also helps big time.
Tuna is terrible too so I usually splash a little raspberry vinegrette on them and it covers the crappy fish taste perfectly. really not bad.
chicken is a no brainer just grill usually its fast and simple. The problem with chicken is it gets expensive. read your local circulars and wheen it gets down around $1.10-$1.50 go buy as much as you can fit in your freezer. If you're a steak guy do the same thing wait until top round, flank, extra lean ground chuck or some other lean beef is on sale then go stock up.
Pork is fine I just dont eat it because I like pigs.
Just try small changes as you go and get creative you can make some damn good food with cheap basic ingredients. my favorite thing of all time is Yams, just bake them wrapped in foil 400F for about an hour hour and a half slide the skins off them mash them up put some splena, a little I cant believe its not butter and some cinnamon on them and they are GOOOOOD! mixing in a banana is also super good.
Yams are a great carbohydrate. if you dont like the sweetness then red potatoes are the way to go stay away from the russet common potatoes, not bad for you but they spike your insulin pretty good and thats not what you want right now.
As for working out. I would try to shoot for 90 mins 5 days a week. Go up or down from there depending on how you feel. If you feel really beat up on day 5 take an extra day off or just do a little cardio. if you feel fantastic and ready to role go in and lift something that feels ready. If you're lifting alone I would shoot for about 1 hour of weights and 30 mins cardio. If you're working hard and keeping a good pace thats a lot of work but I dont think its too much. as far as reps go same with days its never the same if you feel strong put some weight on and get maybe 5-8 reps if you chose a little too light of weight go for 20-30 and if you feel crazy one day do a set of 50 or something on a bodypart. Rep ranges will not affect the muscle tone your diet will determine that. high reps if anything cut down on muscle tone due to the increased muscle damage and consequent swelling.
YOu dont have to do circuit training and make yourself puke but keep a good pace going dont let your heart rate fall to resting. but do catch your breath letting your muscles clear the byproducts produced during the last set.
These are pretty general guidelines but I think everything I've said has been proven and has worked well for everyone I know. it is by no means revolutionary I think most people with any real time competing will tell you similar things with their twists on it. Be wary of anyone giving you extreme advice. and remember there are 10000000 ways to get to where you want to go. Hi volume lifting vs low volume, hi carb, low carb, hi fat low fat etc etc. just find a middle ground for yourself where you can keep it going. dont go overboard and burn yourself out.
with the diet, I am a fan of cheating once a week it gives you something to look forward to. I have mine friday night after I train I go to any fast food that sounds good or just keep hitting fast food restaurants until I'm sick. shakes, fries, burgers whatever it keeps you sane and also makes you sick so you are reminded how good you really do feel eating good foods.
hope this helps a little