Eat natural foods. No preservatives, sugars, salty foods, oily foods. Try to eat 4-6 smaller meals a day to keep your metabolism going throughout the day, don't eat before you go to bed, eat fish or chicken instead of beef most of the time. If you follow a healthy diet throughout the week, one meal a week you can have whatever you want. Frank Sepe's The Truth is a great book, along with any Arnold book.

My advice is to work out and do cardio along with a healthy diet and you should lose weight, tone up, get stronger, and build muscle. By healthy diet I don't mean you have to go vegan or anything. Just cut out the manufactured foods, try to go to Whole Foods even though they are expensive as fuck. Eat lots of protein, and carbs(good carbs not empty carbs).

The hardest part is the first month after that it is all downhill. Plus smoking weed after a hard workout is probably in the top 10 best feelings a man can have.

My routine got fucked transferring from excel lemme know if anyting confuses you.