Try to stay away from crap if you can and make sure you drink loads of water, I mean loads. Just eat good meat (chicken, lean beef) with good carbs (whole potatoes instead of fries, pasta or rice better choices though, maybe porridge for breakfast) and as much fruit&veg as you like, (if you drink milk it may be better to go for semi-skimmed or skimmed rather than full milk).

Do that and you'll be fine as far as diet is concerned, there's nothing more to it really. I've probably told you no more than you already know.

As for losing the weight, man I don't know too many Middleweight's who are 6ft1.. but anyway, just work your ass off - literally! Man, you don't know how to lose weight? The key is Hard Work it's simple.

I assume your a boxer, right? If so, remember that you need to focus on BOXING more than anything else