There is a great site to ask people for workouts at some MMA board. I can't remember how I found it, but I bet beebs would know what it is. I got my diet off of there. I dropped about 35 lbs of fat in about 3 months and was probably stronger after that 3 month period of eating right and working out then I ever had been. All I ate was stuff high in protein. Tuna, Chicken, Eggs, Salmon. Depending on how you handle the situation you can also gain weight off of it. I had to eat 5 meals a day. One day a week, you can eat or drink whatever you want. The thing that hurt me the most was limiting my beer intake. I hate lifting weights, so I did 100 Pushups and 100 sit ups every hour after work. Then I went 5 2 minute rounds with the heavy bag. It was a high intensity workout, but didn't last more then 30 minutes if you get after it.
The website is
www.sherdog.com or net. Go to the forum and ask any question you want. They will give you some more good ideas.