<p>some bad info on here:</p>
<p>diet soda, bad because of aspartame
don't need a specific diet, everyone is different
situps are optional, but will lead to back pain
running is not the only form of cardio and will lead to knee pain
weights will not make you bulk unless you try, and it will still be tough then
you don't have to eat all small meals, because our body is so efficient, but is much better
never go low carbs as you are hurting your body, and only losing water weight
fruit is perfectly fine, especially post workout along with other high GI foods
junk food doesn't necessarily make you fat, it is calories, but an excess will
you must have cheat days, once a week(maintenance plus) or your metabolism will slow after 6 weeks
dont just do curls, or bodyweight, check out <a href="http://www.exrx.net/Lists/Directory.html%5B/url%5D">http://www.exrx.net/Lists/Directory.html</a>
tons of exercises
45 minutes of 10-16 sets with 15-30 reps to failure/close would be good for you. Stick to compounds, and don't become a curl jockey. Cardio 2-5 times a week is good, as long as you sweat. Uphill fast walking, crunches, bike, and rowing are my favorite cardio forms(although i don't have a boat :()
Eat about 300 cal below maintenance, and 1 maybe 2 a week at most
the more water the better, 8-16 cups.
25-50g of fiber helps aid in fighting hunger as well
fat is not the enemy, is your ally. 20-30 percent fat, around a gram of protein per lb of bw is good, and rest carbs.
Eat from all food groups.
Losing/gaining weight takes a lot of will power
you must never give up
good luck!</p>