Eric is on point for all the cardio/resistance training
Now the diet:
The best thing you can do as far as diet goes is to keep a journal of what your eating. A lot of people use an online resource like fitday.com, if you find that helpful then go for it. but if you could post up your diet, broken down by meals and what time you eat them, and your stats (ht, wt, age, sex, goal) then it will be a lot easier to help you get your diet in check, or atleast confirm what the dietition is telling you.
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I don't do this for my family, my friends, women, accolades, pride, or ego. I do it for me and no one else, its just part of who I am.
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