Ok im not gonna lie to to you this can be very hard physically and mentally! There will be points when you the very last thing you want to do after you've been to work all day is go to the gym for an hour and a half, There will be times when your so sick of chicken breast that you will have trouble swallowing it! But its only 12 weeks of your entire life, there's a link to follow at the bottom that will explain how to make it a lot easier and the results are more than worth it.

Ok ill start with water. I can not stress enough the importance of being hydrated, you need to drink about 4 litres of water a day and it is vital to drink water while working out so take a large bottle to the gym with you. I was drinking 1 small bottle of coke zero per day aswell which in moderation any zero or nearly zero calorie drink should be fine. Avoid any other drinks apart from maybe a sugar free cordial if you really don't like water. Just for your information fruit juices are not good at all avoid them at all costs.

Now for Carbohydrates. Simple carbohydrates that you get from potatoe,white rice, white pasta etc and especially sugar are to be avoided like the plague. Your body can use these as energy very easily and while your body is full of them it will never have any need to break down and burn fat! Infact unless you excercise you will actually store them as fat. What we need are complexed carbohydrates that take longer to turn into energy. We get these from Brown rice, brown pasta, brown pitta bread and sweet potatoe. So these things in small portions need to be the only carbs in the diet.

Protein. We need a alot of protein in the diet to repair the muscles we are going to rip at the gym. You will need to get a basic whey protein shake (times to take will be listed in link at the bottom). lunch and dinner will contain skinless chicken breast, extra lean red meat or tuna.

Fat. Fat is an essential part of any diet but its having the correct type of fats in small portions that is important. For example a teaspoon of extravirgin olive oil when cooking will be enough for a meal.

Metabolism. This will be explained better in the link at the bottom but to keep your metabolism high and your body burning fat quicker you need to eat 6 small meals a day! Also if you don't eat for around 4 hours your body will go catabolic. This is when your body breaks down your muscle to store as fat. These ridiculous diets that are out there that only let you consume 500 calories a day may make you drop weight on the scales but you will look like a bag of bones with no size or definition!

Gym. needs to be 6-7 days a week really. 5 days weights rotating muscle groups followed by 30-45mins cardio and just the cardio for 2 days per week

Its all in more detail on my friends official website just follow the links below