Haha no worries, John Meadows is the man. I actually like the diet for the most part. I'd personally get sick of those foods, but i like the idea. Thats pretty much what i used to do but in combination with IF (that part isn't necessary - lets not turn this into a thread about that lol there are plenty). Higher carbs and calories - primarily periworkout - on training days and lower carbs with lower cals on off days. When i quit training for strength performance ill go back to that form of eating without a doubt.
what I'd do, if i were you, is use the same foods he has listed there, calculate the macro percentages, find out your tdee, then apply those macro percentages to your tdee. Then fill in the food choices.
I didnt look at the training program except for the cardio part. Id lower that cardio and start at 15-20 mins, but thats just cuz id personally rather manipulate by diet than cardio.