i guess nobody has answered this because you need to state what you are trying to achive. as the diet and training for each is different.
as a very rougth guide
lose fat = low carb diet, plenty of fasting cardio exercise
build muscle = lots of carbs fats and protein, ie the 1 to 1 weight protein
strength and speed = a mixture of both.
unfortunately everybody burns calories and the body reacts differently to training progams, so you need to find a diet and exercise program that suits you.