Hello everyone,

Ok so a little about me. I am 179 cm (5,87 foot) tall I weigh 74 kgs (163 pounds) I have no idea what my body fat is. I rock climb (bouldering) 5-6 times a week for about 30 min, then do 15 min skipping just for some cardio and then I gym for 30min - 45min. So I am new to the whole gym/diet thing and am looking for some help with my diet. I can not find the information on what i am looking for, anywhere. So what i am looking for is a really cheap diet, I don't care about variety, so eating the same meal everyday is OK (if I could live off chicken and Yams/sweet potato I would). I want to lose fat, cut and build muscle (I don't know if that is possible to do all three at the same time but if it isn't I would like to cut first then bulk, cause I am a little chubby atm).

any help would be greatly appreciated.