The diet..?
Basically, and no bsing...3 meals a day...SMALL MEALS...
No soda/no ANYTHING that had calories (drinks that is-except coffee) and lots of water-well, just like 4-5 12 oz glasses a day.
In that timespan i was also working 55hrs a week...so i couldn't keep coffee away. Coffe is good cause it curbs the appetite and speeds up your metabolism-i believe...
As far as meals go, breakfast was oatmeal, no sugar..lunch fruit and mabye yogurt/coffee after...then dinner either chicken w/rice or maybe one slice of pizza..
If you go nuts at night, have a bowl of cereal w/skim milk...always helps.
-Do the above, and walk/run 4 times a week and you'll drop weight FAST..