Need Help Creating A Diet Please Help

[Achilles89]

i need help creating a good diet i havnt been to the gym in like two months now trying to get a good diet where i can lose weight and gain a good amount of muscle

[novastepp]

there are a few good diet threads currently circulating and a couple diet stickys that can help point you in the right direction. calculate your lean body mass, and your daily caloric needs. and then find good protein, carb, and fat sources... http://forums.steroid.com/showthread.php?t=250397
then put a diet together.