Looking for a diet

[BKJ1216]

Okay first off please no one tell me to use the search button because quite frankly it sucks and I have never once found what I was looking for with it.

 

I don't know very much about nutrtion. Infact I've basically gone through my entire life not caring about it and eating what I feel like when I feel like. What I'm looking for is a diet that somewhat compliments my karate. I want a diet that keeps the fat that I burn off but also aids in building muscle mass from the karate training. Like I said I don't know much about nutrion and all that carbs and protein and all those things. So can someone please tell me a good diet for what I want?

 

*edit*

 

btw I will only be able to eat 4 meals a day, and the 4 would have to be like after school and between dinner.

[crash]

without knowing the shape your in now, your level of activity, your health status, what your goals are (do you want to bulk up, lose weight, etc..) it would be hard to give you very much advice. but basically you need to evaluate what your diet is now, cut out as much junk food as possible,(candy, chips, fastfood,etc..) stick with around a 2000 calorie a day diet of fresh fruits, vegetables,& meats with as little as possible of it being fried. this is a very basic ex. try to learn as much as you can about nutrition, read, read, read, and learn all you can about carbs, protien, fats, supplements etc...

[BKJ1216]

I'm in horrble shape now, I just want to lose weight maybe build a little muscle mass. I can't really say what my avtivity level it is right now because i'm working my way into a workout plan.