i can tell you what i did, but were not the same people, so it might not work as well for you as it did for me. okay? adjust it to your body.
okay so i went on all these nutrition web sites and watched all these videos about fitness and diet and they all say the same thing, the diet the one thing that makes or breaks you.
so i was looking at diet plans and im not picky but i am at the same time like i hate most vegtables and i dont like most fruit. and i dont like smoothies or anything soo it was hard to make a diet. && also i have a food addiction. so i started out with a basic diet
no wheat = break, rice, pasta
anything out of a bag is a no
no artificial sugar
no cheese what so ever
(i cut out most dairy because i have bad acne and it helps but then you have to take a calcium supplement so just drink milk lol its easier)

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you might think like wtf thats your whole meal every day.
not really.

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for break fast i eat
yogurt (i prefer vanilla activa)
2 eggs with egg whites poured over them
grapes or apples or watermelon
a lot of water

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lunch i eat
about 6 oz. of lunch meat roll ups
or i make a wrap out of these flat outs, its bread but i but gluten free so its not terrible
usuall has Turkey lettuce mayo tomatoes
a lot of water
some grapes or apple
and a small snack like something crunchy

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for dinner i eat
chicken (almost every night, the chickens are after me i swear i eat so much of it)
brown rice every once an a while
tomatoes and stuff idk
and water

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when i have volleyball or i work out after school
i try and eat half of a cliff bar within 30 minutes of my work out. and i also i like to eat a few slices of tomato with that protine because tomatoes have a cool enzyme in it when its mixed with protine after a workout it does something to your mucle build up and makes it faster and its really cool. so thats what i do diet wise. its a good place to start. but i mean like everyones different. if you like smoothies goo for it, add some protine after your work out. make it your goal, like work out for 30 minutes then your allowed to have a protine smoothie. so ya then work out wise. run a lot. push ups. CRUNCHES. SITUPS! thoses are the best. you can look up everything tho. SQUATS! guys like girls with butts. soo ya thats a start. hope i helped. (:

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