Here's roughly what I might eat in a day on a day where I don't have classes etc--note that I run 5 miles in the morning and lift in the morning. This might look crazy to you, though--it works for me (at least thus far). I've always been very disciplined about diet, and I don't do the whole 'cravings' or 'cheat meal' stuff--for me, food is about handling business. I enjoy it, sure, but ultimately it's about achieving my goals.
You shouldn't freak about eating anything. You need to set goals for yourself and test out how different nutrient ratios and calorie levels help you move towards those goals. Ask yourself how serious you want your training to be--what role you want it to play in your life. A potato is not going to set you back so much as the larger picture of your macronutrient profile, your training, and how much sleep etc you're getting. Real training should be a 24 hours/day mentality.
Personally, I like to keep any carbs PWO. I find that it works for me, and it seems to be what the biggest guys do. So, I do it. Whether you do so is ultimately up to you.
In one of the sticky threads, Bricknyce says something to the effect of "Your body isn't a machine, it's an organism." You just need to take the time to gauge what effects your choices have on your body and to make changes accordingly. I'm not sure what your weight loss path was like, but mine involved a lot of experimentation. A lot of that had to do with the fact that I was very committed to an athletic endeavor during that period.
I say all this knowing that I'm a total noob as far as these forums are concerned. I was formerly very committed to running, but I have begun a new commitment in pursuing BBing. Personally, I'm still experimenting--I've read nearly everything on this site that has been mentioned as worth reading, and the rules and such I've picked up have been very useful. Use the site and search around. But also remember that ultimately your body is your own. You know it better than we do, CT does, Chris Shugart does, etc, and you should do what's right for it.
Anyway, here's a diet that would constitute a day where I didn't have any other obligations besides training. I'm not sure how many calories I take in a day, but I try to keep it near the 4k mark. And I'm 175lbs or so.
Post-Run: cup of milk w/ .5 scoop whey
5 whole eggs, one white. Peas, spinach, onions, scrambled.
1 cup cottage cheese with .5 scoop whey mixed in
2 cans tuna
Pre-workout .5 scoops whey, creatine
Peri-workout: 1.5 scoops whey
PWO: 1L milk with 2 scoops whey (sometimes with oats mixed in)
PWO Meal (~1 hour later) (9am)
1 cup cottage cheese, one can tuna, .5 scoops whey.
peas or oatmeal
1lb of broccoli
2 hours later (11):
180 cals cheese
4oz chicken breast
veggie of some sort if I can
at 3 I do some form of active recovery--foam rolling, etc. Sometimes I'll do accessory work as well.
.5 scoop whey, 1 cup cottage cheese, can of tuna
.5 lb broccoli, 2 servings almonds, 120 cals cheese
5 eggs, 1 white, spinach and onion
.5lb broccoli, 8 oz chicken breast
cottage cheese with .5 scoop whey before bed