Diet advice needed please....

[Paul76]

Hey guys, take a look at attached and you'll see i'm in desperate need of dietry advice....
I was told to list my diet but its of no use as up untill becoming a member here I just ate junk food.
Could someone help me with a diet plan please or should I read through the diet posts and select what I think is best for me from them.
I'm 5'11" 13st and will be hitting the gym hard when my work commintments change in the next week or so.
As you can tell I really need to get in shape, assuming I stick to any diet and get to the gym at least 4 times per week for 2 hours avg, do you its possible to get at least some-what decent looking in the next 3 months.
Thanks in advance for any input!

[GirlyGymRat]

Paul, most folks start with stats: age, height, weight, %BF and GOALS. Since you eat junk, don't bother with macros. you will need to eat completely different and approach food from a fuel perspective rather then enjoyment. You should do exceptionally well if you are motivated on the diet side as much as on the excercise side. Cardio is your new best friend!! I lost 35 lbs with the help of a few solid citizens on these diet boards. You will want to read and educate yourself. Windex has a really good post on nutritional facts, just do a search on members names windex. Also get familiar with livestrong.com. It will help you when you start running your macros. The first month will be tough...at least is was for me, but about 2 months in I really started to notice changes and then it just gets so much easier. I feel so much better and you will too!! Welcome