No prob again
On the eating No I mean you dont want to get larger, that means you dont want to gain weight, so that means you simply dont want to eat enough to gain be it carbs protein or fats and any combination. Eat enough of any of them and workout hard and you will get larger/gain weight.
You need top eat like an athelete in a weight class. find your maint cals and from there dont eat much more than that, just eat for performace meaning QUALITY food man.
Diet you listed in general. That aint to damn shabby seeing as your stuck in the sand dunes etc. If you can try and get some healthy fats in your getting some nice sats from the eggs and meats try and get in some MUFA's and PUFA's nuts olive oil fish oil.
Best pof luck and fire away anything else. Glad Ive helped so far,