Hi all, I'm a newbie here.

Was wondering whether you could give me some help on putting a diet together, any help at all would be great.

I'm 19, 5ft 9", 190lbs approx. I left school 3 years ago wei***ng approx 150lbs, but since leaving I stopped exercising and drinking alcohol alot more. I also work in an office 38hrs a week sitting on my butt.
Recently I found a pic of myself from 3 years ago and looked in the mirror to what I am now and something definately needs to be done.
From next week (pay day) I am going to be hitting the gym 6 times a week with a rest day (probably sunday), doing at least 60mins cardio everytime I'm there and then weights afterwards.

My aim is to get down to 165-169lbs. But need a diet to stick to if I'm going to manage it. My working hours are 8:30am - 5:00pm, I can eat whenever throughout the day.

Any help on which foods, what times and any supplements would be grateful.