I need a diet for a specific body type: Former light/body builder, training for a 5k run.?

I need a diet, or a basic nutrition guideline.
I have been off of a light body building cycle for 3 months now after getting married, very little training in between, and now I am training for a 5k run coming up in April.
During my morning core synergistic routine today (P90X-Core Synergistic) I crashed about half way through feeling like my body was lacking something. I am 5’10, 220lb, muscular build. I’ve never really followed a diet for heavy cardio.
Help?
Please no:
Advertising.
Diet pills.
Fad Diets.

*Need sound nutrition advice*

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Healthy Eating and Fitness: A Single Mother’s Story


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