Originally Posted by Lost Soul

Not enough info to pass comment

But:

stats
portion size
daily activity levels
rough calorie intake
training times

would help

as for the diet if you are speaking generically?

need carbs after training
need fruit and veg
need more variety
need good fats
need to get a cook book
need to eat in a calorie surplus

dont know if you are in a surplus or hypocaloric, impossible to tell

stick the info up and people can help

there are some good chocie of foods but your question cannot yet be answered