Eat right 6-7 smaller meals a day !! Cut out the majority of fats/sugars in your foods, cut back the carbs. (Eat Chicken, Eggwhites, Tuna, Broccoli, lean steak etc. etc , your body will need some fats though. just watch it and limit it. ) Cardio to help shed fat and stay lean Protein 1-2gr / lb bodyweight Creatine - Each person has different results. You will probably get bad gas/shits when you first start the protein/creatine. Drink tons of water!!! 1 gal per day should be your starting goal. Pre and post workout shakes depending on your goals. PROPER FORM LIFTING!!... Dont try and go heavy.. work on your form more than anything and strength will come with time. Every time you lift heavier then you should, your form will suffer and you may pull something which only sets you back in your end goal. I suggest free weights over using the bar when it comes to bench (incline, flat, decline) Decline is hard on the shoulders, fyi.