I'm not sure of my body comp numbers. I'm too impatient to track caliper readings. The mirror isn't that great, though. I slacked a lot the past couple months on both training and diet, and I'll constantly be dealing with the "leftovers" of being overweight for the first sixteen years of my life. I'll hazard a guess of around 18%. If I get my "before" pics online, I'll PM a link.
As for a sample diet, here's what I had yesterday (in appropriate combinations and timings):
3 eggs, large, fried
3 1-oz slices Provolone cheese
1 1-oz slice turkey lunchmeat
4 1/4-lb (pre-cooked wt.) hamburger patties
7.4-oz broiled chicken breast
1 Tsp olive oil
5.4-oz steak, medium-rare
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