diet wise

stop eating bread full stop
no chocolate
no crisps
no sweats
no fryed foods


what you should eat is

chicken
red meats
brown rice
sweet patato
tuna/other fish

get your self a good quality protien powder

eat small ammounts regular

training wise start off slow dont rush your self
train with modderate weights but lifting properly is the key

keepcardio seperate from any resistance work
so abit like.....

monday....chest workout
tuesday....back workout
wednesday....cardio workout
thursday....legs
friday....shoulders workout


saturday and sunday rest
but on each session you must lift correctly
dont go mad on the weights and lift crappy
you wont get anywhere