First you need to know how many calories it takes for you to go trough your day. Yes you, everybody is different. So how do you do this?
Get out your calculator.

BMR=66 +(13.7 x weight in kgs)+(5 x height in cm)-(6.8 x age)
1 pound= .45kg
1 inch= 2.54cm

Got that number.
Multiply(x) 1.55 if you workout 3-5 days(most common)
Multiply(x) 1.725 if you workout 6-7 days and are very active.

Now you have your calories that you need to eat to stay the same weight.

Want to lose weight drop 500 a day and you will lose 1 pound a week.
1000 a day to lose 2 pounds a week.
2 pounds should be your max a week or you will start losing muscle, not good.
Eating less than 1300 calories a day is unhealthy. For you petite women out there
2 pounds a week= 10 pounds a month.

Samething goes if your bulking, only add 500, 1000 cals.

http://www.fitday.com/WebFit/Index.html
This is great to keep track of your calories.

Keep it clean.
Protein; egg whites, chicken, lean beef, cottage cheese, whey shakes, fish and so on.

Carbs; whole wheat breads, whole wheat pasta, sweet potatoes, brown rice and so on.

Fat; natural peanutbutter(tastes the same), olive oil, flaxseed oil, fish oil, peanuts and so on.

40% protein, 40% carbs, 20% good fats and you will turn your body into a fat burning machine.

It takes time.
It's not a diet, it's a lifestyle.
Reward yourself once a week with a big fat cheese burger or the cheat meal of your liking. Only cheat once a week.

Find a workout that fits YOU. 3-5 days a week and keep it fun.

Good Luck with the new you.

http://forums.johnstonefitness.com/showthread.php?t=1222

Why does everybody ask the same question.

The info is already here.

Not many people search for the question that's been asked 10,000 times :(

Thanks for the effort, though; some people will see it before asking.

Hi Crank...
Catching your posts since yesterday...I think your teaching style is highly unique,interesting and very effective...I will track your posts,for sure,for sure...Thanks..

Thanks man, I belong to a few other boards but theirs alot of bashing going on and this site seems to be normal people(not smart asses) looking to change their lives. Including me.

Thanks man, I belong to a few other boards but theirs alot of bashing going on and this site seems to be normal people(not smart asses) looking to change their lives. Including me.
Well (since I don't think I have yet) please let me also welcome you to JSF. :) We're glad to have you aboard. :)

We should also realize that diet while helpful is not the only element involved in muscle loss. It is a primary consideration that you practise a muscle building exercise program - the most effective weight training. Any exercise can be overdone by over-training, this can be magnified by improper rest and recovery time.

But all of this has been covered a 1000 times over since JSF's existence. All beginners should read and re-read the stickies.