Where do I start?

as a rugby player myself i should  be able to help you here

what exactly are your goals ? you say you'd like to loose a little fat perhaps, and continue to gain size and strength i presume, with good fitness levels? to maintain fat loss you'll need to be careful of the amount of calories you are consuming

cardio should not be a problem as you have regular rugby training i'm guessing, along with a fairly active job

do you eat breakfast before work? if not you should consider doing so, even if its a shake of some description, whey protein, oats and some fruit maybe.. you need the nutrients after a night with no food

would be better to get off white bread and opt for wholemeal or multigrain really.. as these are complex carb sources rather than simple. wholemeal bread will make you feel fuller for longer also.

include a range of lean protein sources.. chicken, turkey, steak, lean mince

try to include some fish, paticularly oily fish which contains omega 3 as well as plenty of protein

for gains in muscle size and strength, or to maintain what you already have aim to eat 1g of protein per day for every lb of lean body weight.. or just go for at least 200g per day

use complex carb sources.. some of these include wholemeal bread, rice, whole wheat pasta, baked sweet potato, oats / porride, weetabix

always make sure your training, both weights and rugby is adequatly fueled.. a good meal 1 - 2 hours before hand, maybe a protein shake straight after then another good meal

ensure you're getting plenty of fruit and veg daily

is that the sort of thing you were after? feel free to ask any specific questions

yes as long as you are eating good carb sources it is fine.. you need carbs for energy especially if you have an active job / lifestyle. and you need the carbs to fuel your training

If you want to reduce carbs a little you could focus them around breakfast to give you energy for the day, then around training for fueling and recovery.. perhaps tapering off carbs towards the end of the day. that would depend what time you train

the other option would be to just have very small amounts of carbs spread through the day

at times when you want to reduce carbs you can replace them with more protein and some fats

for example say you had chicken and pasta.. you could replace it with chicken salad

or a meal may just consist of salmon and vegetables, or tuna salad

in terms of calories.. its hard to say because it depends how active you are, the speed of your metabolism etc..

its best you work it out for yourself using trial and error. start on say 3000 kcals a day.. do that for a couple of weeks and monitor your weight. you can then adjust your intake accordingly.

make sure you keep the protein intake high throughout, as this will help you to maintain muscle

i dont eat white bread. i'd eat ham sandwiches on wholemeal bread.. but would be decent lean ham and would have loads of it in there for a good amount of protein. with salad too and maybe low fat mayo

low fat yogurt is fine

the fruit is fine but does contain carbs so watch out for that if you're eating a lot of it

seafood sticks i probably wouldnt eat because they can have a lot of sh1t in them.. better to eat some fresh fish / sea food

pork chop is ok now and then but they contain a lot of fat.. try to stick to lean protein sources

ryvita / rice cakes etc are good for snacks but watch the carbs

get in the habbit of looking at the nutriotnal data on the back of packets