You should have a good protein diet, either via supplement or with combination of both supplement and diet. Choose a good protein shake like whey protein, etc., to cover it up, you should take at least 30 to 35 gm of protein a day. Stick to a normal weight training program, do regular exercises, remember "train hard not longer" just 1 hour will help you out.

Some myths and facts on fitness and diet

1. Consume at least one citric fruit everyday to avoid the infection of lung, throat and mouth cancer.
2. Mouth Ulcers: Rinse your mouth with plum juice or apply it on cotton wool and place it on the affected area.
3. Steaming is a fat free way of cooking; it keeps natural flavor/color/texture intact.
4. Eating three to four coriander leaves the night before sleeping helps in reducing cholesterol.
5. Read nutrition labels on packaged foods for fat, cholesterol, and salt content. These should be at minimum of 0-1%.
6. Prevent diabetes by consuming a tablespoon of Indian gooseberry juice, which should mixed with a cup of bitter melon juice taken daily for two months. This will help secrete insulin from your pancreas.
7. Prevent diabetes by eating 10 holy basil/neem/belpatras each empty stomach with one glass of water in the morning. This will control your sugar level.
8. Prevent Diabetes: The leaves of butea or flame of the forest tree are useful as they reduce blood sugar and are useful in glycouria.
9. Prevent Diabetes: Take two teaspoons of powdered fenugreek or whole seeds with milk daily.
10. For diabetes due to obesity/heredity conditions, eat ten fully grown curry leaves in the morning for 3 months.
11. Fitness myth: Running on a treadmill puts less stress on your knees than running on asphalt/pavement.
12. Doing crunches/working on an "ab machine" doesn't get rid of belly fat, but strengthens muscles around that area.
13. An aerobic workout boosts metabolism for hours after you stop working out, but calorie burn is not significant.
14. Swimming helps losing weight is a myth. Unless you swim for hours a day, it may not help much weight loss.
15. Myth: If you are not working up to sweat, you are not working hard. Rather, it is the only indicator of exertion or overuse.