Eat at least 150g of protein per day (to support muscle growth and strength)
Have your 4 or 5 meals/day (e.g. eggs/oats at breakfast, meat/veg at lunch/dinner, shakes inbetween). Moderate/cut down on the carbohydrate foods like potatoes/pasta/drinks/cakes/candy etc (this will help to reduce body fat/reduce fat gains).
Whatever protein is still left (say the whole meals give you 100g/day), make it up to 150+ with the whey (e.g. 25g before training, 25g after training).
Breakfast - egg meals (scrambled eggs/omelets), or whey and oats/banana (shake)
Other meals - chicken/beef dish with vegetables
Before / After workout - whey and oats/banana (shake)