Diet will not build muscle mass by itself. It will however, make you lose weight, that’s actually what helps me the most - by controlling my diet.
5/7 days of the week, I’m eating a non-meat super low fat salad for lunch. Mushrooms, egg whites, cucumbers, celery, and maybe some bean sprouts if I feel like it, in a light balsamic vinaigrette. Breakfast I usually eat either a banana and a glass of OJ, or a plain waffle (one), or 2 egg whites with a slice of american cheese on a roll (when I need to “reward” myself).
Dinners are pretty early, pretty light (because I hate playing basketball/working out with a lot of food in my stomach).
That alone has contributed to my weight loss so much, working out kills so much more calories and keeps me in the relatively good shape that I am in now. I can’t run for long distances or anything, but i can play 3 hours of basketball (full court) and not feel like a gigantic piece of shit after 2 games.
Seriously, Sam - read what other people are doing/saying to get a general idea of what you want to do. Try some of their suggestions. See what works for you, it will take a little while of course…
After a while, instead of going to the gym and doing the same ol’ routine, change it up. that’s what my personal trainer did. She told me to do that 100 reps shit. It blew my mind. I started working out completely differently and it has “renewed” my interest for working out and dieting hardcore.
That, and my dick looks bigger now.