Diet part 1

Losing weight and gaining muscle is 80% diet and 20% exercising, so the first thing you should do is set out diet straight.

Your body needs two different things from a diet, "macronutrients" which are fats, carbohydrates and protein, then there are micronutrients which consist in some vitamins, minerals, water, some lipids and amino acids.

First of all if you are fat, you need to eat less, if you're skinny, you have to eat more. So you would have a calorie limit to hit, 1500-2000 if fat and 3000~ if too skinny, but in this calorie limit you should hit the right amount of essential nutrients (macronutrients and micronutrients) that the body needs.
Don't do the wrong thing of eating too many calories while not eating enough protein or carbohydrates.

To start with your diet you should stop eating junk food or anything like that, eating healthy is the best way to get healthy.

Some tips I found useful:

• If you're hungry but you are on a cut (losing weight), drinking water or tea will help cut the hunger.
• If you can't eat enough all at once, eat smaller meals through out the day. eg: instead of eating 3 big meals you can't finish a day, split it up into 3 big meals you can finish and 3 snack periods.
• At first it will be difficult, but with time you'll get accustomed to it.
• Use this as a calculator for your cuts, detract 200-300 calories.
• Use this on a bulk (gaining weight).