First thing you will want to do is; go to caloriecalculator.net to find your maintenance calories, fill in your info as brutally honest to get the best results.once that is done if you want to lose weight then subtract 300 calories, if you want to gain weight, add 300 calories to your daily caloric intake
Then you will want to try this Food pyramid for the types of food you should eat. You ideally want to eat 80% clean and 20% of the food you crave
