nothing is written in stone and what turns out to be optimal depends heavily on the individual; what is good is fairly general, at least for healthy people.

So, generally, it is recommended to eat a bit of carbs and prots from 1h00 to 30mins before lifting weights throughout light meals like a portion of tuna [or whey] and a fruit [to vary from fruits, you can look at multifloral pollen].

Then, quickly after work-outs, introduce carbs if you wish to gain more muscle than with the prots postworkout alone. You can eat egg whites for instance or chicken. Some get a high intake for carbs, as high as half of their total meal. here is a calculator http://www.bodybuilding.com/fun/pierce2.htm claiming it gives you the solution, but it's more likely it won't. Equally, bear in mind that carbs after sessions might not do so well with regeneration of muscles.

Generally, for bodybuidlers, I believe 0.2 kg/kg of body mass of proteins a day is recommended [but it ought to be checked], given that you drink enough of water to relieve the stress on your kidneys.

I would say, you must experiment for yourself; outline a sound diet for a month, say, and note quantities as well as sources and effects they have on your next session in a notebook; after a few months you will have insight on what works. ALso, the most important thing when beginning is to actually work out, not optimizing from the outset.

If what you're doing is working... don't change a thing.

There are a lot of different formulas out there to maximize weight loss, but the bottom line is: don't overeat & do burn calories.

From the sounds of it you've really put yourself in a good place. Congratulations.