What diet should i be on to lose wieght and gain muscle from excersicing?

Question

I'm 16 years old, 149 pounds

Answer 1

A diet with a lot of protein, because protein helps build muscle. This is found in meat (go with lean meats like chicken breast, turkey, and low-fat beef), milk (to lose weight, drink fat-free or 1%), beans, and nuts. Also eat plenty of salads without using a lot of dressing (dressing has a lot of fat in it. Instead, try low-fat ones like vinegar, or try salsa). Don't eat many sweets, but let yourself indulge maybe once a week.

Because you'll be gaining muscle, your weight might actually increase. However, your fat will decrease. You'll look leaner, but because muscle weighs more than fat, your weight might increase a little.

Answer 2

find calorie/fitness calculator on the net, enter all your stats and it will tell you how many calories you need a day to maintain, take off 300-400cal off that number and thats how much you need to lose.
eat 5-6 small meals a day (eat every 2-3 hours)
5-8 servings of fruit and veggies a day
8 glasses of water
have complex carbs for breakfast - they give you energy
have lean meat (protein) for dinner - repairs muscle
cardio exercise 4-6 times a week for 30-50min, light weight training
dont consume foods that are made of white flour (white bread, cakes, past etc.), sugar loaded foods (cookies, icecream, candy etc) and nothing fried, oily.
ofcourse you can spoil yourself once in a while with a little treat:)