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Some quick diet tips:

Keep track of your calorie intake
If you are trying to lose weight: Decrease your calorie daily intake by 500 calories If you are trying to add weight: Increase your calorie daily intake by 500 calories
Do not eat a lot of carbs at night or before you go to sleep
Make sure your body is getting enough protein
Eat 4 to 6 small meals a day.
Drink water with meals it will help fill your stomach so you will eat less
Make sure your body is getting enough protein
Don't eat till your stomach is full.
After a meal 1/3 of your stomach should water, food and air.
Drink a lot of water
Carbs are a good source of energy so consume them an hour before working out.
Weight and strength training
Stop drinking alcohol or at least decrease the amount of your alcohol consumption.
Avoid junk food an
Don't drink soft drinks (zero calories) Even if it is Zero calories it will set you back.
No smoking
Be patient, results won't happen over a night.
Changing your life style in not easy but it will be worth it when you achieve the perfect body.
Stay motivated
Make your plan fit your life.
Carbs after workout are so important, My favourite post workout was never protein shakes. It always has been brown rice with grilled chicken and vegetables.
Don't eat out of plastics
Take a photo on day one and take another picture after a month. A lot of people do not notice their results because they look at themselves every day in the mirror and they end up giving up.
Walk after food
Favour low gi foods


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Personal Trainer: Adam Tanner