Hi mate welcome to MT. I'm in a similar situation as you (training late).
my goals are to gain some lean muscle and reduce my body fat %
From what I've learnt you cannot achieve this, or is very hard to achieve. The best thing to do is pick a goal i.e bulk, make the gains that you want and then cut to strip away the fat.
This is my diet:
Monday - Friday
6:40 am - Wake
7:00 am - 30g whey, 70g oats with 0.5 honey.
9:45 am â€“ 125g Fresh Prawns with 14g cashews and salad (lettuce, tomato, cucumber).
12:30 pm â€“ 139g tuna in brine with 14g cashews and salad (lettuce, tomato, cucumber).
15:30 pm - 30g whey mixed with 1 tbs of flax oil.
18:00 pm - Lentils/Pasta/Rice with Chicken/Fish/Meat with broccoli.
19:15 pm â€“ Train: Mon, tues, thurs & fri(30 - 60 mins weights with 40 mins low intensity cv after weights on tues and thurs). 40 mins low intensity cv on wed 2.5 hours after last meal.
20:30 pm - PWO shake with 30g whey mixed with 2 weetabix, water and 1 banana.
21:45 pm â€“ Chicken/Fish/Meat with, 0.5 tbs flax oil and broccoli or salad.
10:45 pm â€“ 100g cottage cheese with and 0.5 tbs flax oil.
11:00 pm â€“ Sleep
Total kcals = 2225
Total Fat: 65g
Total Carbs: 180g
Total Protein: 230g
Bare in mind I am cutting and is tailored for me.
However its an example of what I do after my workout.