Hi Eat whole foods.Avoid processed foods like digestive biscuits n protein bars.They are loaded with sugar.They do more harm than good.Stick to fresh fruits, veggies,home made foods in whole grains.Include good sources of proteins like soy,egg whites,lean meat,de skinned fish etc.Eat 5 small meals.Drink 6-8 glasses of water a day.Sleep atleast 8hrs.Weight-loss and building muscle is more about consistency and persistence.It takes time to start seeing results.