The cycle you have proposed sounds fine for your goals. I would use a decent dose of adex on a dieting cycle to help maintain lower estrogen, which will help with fat loss. If you use about 500mg test, I would suggest about .5mg EOD and see how you respond. If you need to, you can always use a little less but that is were I would start. I would give yourself 16 wks and I would also consider using clen through the cycle, starting at 40mcg and adding 20mcg every 2 wks, until you reach 120mcg and staying at that dose for the remainder of the cycle. I will outline a suggested cycle at the end of this message. 

As for a sample diet, that is really hard to say since I have no idea what your current diet looks like and have no idea what your progress has been. I can, however give you some pointers as to what foods to use. Protein should be the base of your diet and your grams of protein should stay close to the same through the diet. For your size, I would consume about 300g ED. For protein sources, I would focus on eggs, chicken breast, fish, turkey and possibly a beef meal for fats, around the time you train. For carbs, I would use oats, sweet potato and brown rice. For fats, I would use olive oil, mac oil, nuts and natural nut butters. If it isn't one of the foods I've listed here, I would not eat it. I would avoid wheat and dairy, as well as condiments containing sugar. To figure out how to set your diet up, I would examine your current diet and figure out your total cals as well as your macro's. If you are losing weight already, I would keep the cals the same, just switching to these clean foods I have listed. As you need to, you can pull your carbs and fats slowly. 

wk 1-16

test 500mg EW

EQ 400mg EW

adex EOD

wk 11-16

Winstrol 50mg oral ED