rugby dieting and working out

[dublin-lifter]

hey whats up everyone if anyone could help me with this it would be greatly appericated. I used to play rugby in school as a tight head prop but since leavin school ive stopped playing and just went to the gym ive lost alot of wieght ( the bad kind a.k.a bodyfat ) since been in school and im always working out and trying to put more muscle on.Anyway i was thinking about getting back into rugby to play in the fowards and was wondering if anyone had any advice
1.Diets
2.What kind of workouts they do for it

any help would be great thanks