Losing fat and not muscle, ...

Hello here is my story, I come here seeking help to permanently reduce my weight and cholesterol and lead a better, longer life hopefully, I thank you in advance for your advice. I am now 38 years old. About 3 years ago I weighed 260 lbs and lost 70, going down to 190 at my lowest. The last four years or so I have been riding my mountain bike fairly profusely, which has helped me lose weight. The past year or so I have eaten a diet too high in fat I know and a lot of protein as well. My riding has increased actually, and I have excellent stamina and strength. Problem is I now weigh 240 lbs. Although some of this is definitely muscle tissue, a lot is fat. I read somewhere you cannot outwork a bad diet. I have researched a lot of different diets and I know that it is a bad idea to go on that train, at this point all my research is just confusing. Can I please get some help in recommending a basic weekly diet that will help me lose weight, and still provide me the nutritional needs that someone who works out about 3 - 6 hours a week needs. I am five foot 10 inches.