Its easier said than done.....but fuck what anyone else thinks......anyone who criticises another who is attempting to improve themselves is a cvnt in my book and not worth a wank.Besides,the vast majority in any gym are so self obsessed they barely notice anyone else :-)
So,find a good gym and get your arse in there!
Diet wise,something similar to......
Breakfast
weetabix,banana and protein shake or eggs on rye bread
Lunch
Basmati rice and chicken
Tea
Salmon/white fish,lean beef,turkey,chicken and loads of veg
Supper
2 boiled eggs or cottage cheese/quark
Snack - 8 almonds/tspn natural Peanut butter and an apple