Calories
Hi,
The number of calories you eat and drink in one day (24 hour period) should be around 2,000. This is the maintenance number of calories need for no weight gain or weight loss.
Get yourself a small paper-back Calorie book of foods and drink. Count up the number of calories you eat and drink in one 24 hours. If it's more than 2000, then cut the calories down to 2000. You will begin to lose weight.
Three times a week with weights is sometimes recommended for muscle gain; with the other days off giving the body a chance to recuperate.
I do wish you good luck.
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