Yeah, getting into the habit of exercising regularily and eating somewhat reasonably is HUGE and guaranteed to make you feel healthier and better about your physical ability and appearance.
You can use this calculator to figure out your TDEE ->
http://www.1percentedge.com/ifcalc/
It could be a good idea to start with eating around TDEE for a few weeks.
And then up the calories to TDEE + 200-300 kcals or thereabouts.
No need to be too anal about it, though, you could start eating at a small surplus right away if you so wish. The surplus could be bigger. Or smaller.
Or you could eat around maintenance until you're coming close to stalling with your lifts.
Small rocks.
The most important thing is making the gym an internal part of your life and be somewhat conscious of your diet - how much energy you're getting in, or how much of it is protein, etc.
Setting up a diet, these are reasonable guidelines IMO:
Minimum of 2 grams of protein per a kg of BW.
Minimum of 1 gram** of fat per a kg of BW.
The rest can be whatever.
So, let's say your TDEE is 2200 kcals.
IE, for you it'd be like:
130+ g of protein = 520+ kcals
65+ g of fat = 585+ kcals
2200 - 520 -585 ~1100 kcals.
The remaining 1100 kcals which is left after you have ensured the sufficient protein and fat intake could be whatever, all carbs, more protein, more fat, some combination of all three macronutrients, etc.
Whatever.
Combine that with trying to get in a decent amount of fiber as well and you're golden diet-wise.
Fish oil + multivitamin if you're not eating a bunch of fatty fish and veggies/fruit.
**could use 0.8 instead of 1. Doesn't matter much.
Last edited by Pummi81; 03-11-2015 at 08:36 AM.