my names Ross im 27 and from the united kindom, firstly i was wondering if anybody could share some tips into what a good diet is etc ? i have just recently joined a gym and im going to be hitting it hard so i can improve my body. i have put a little pudding on and really want to tone up. i would also like to tone my arms and legs but also lose weight. is this possible ? any help would be great. i am thinking of taking protein shakes etc does anybody else use these if so what ones. once again thanks and take care