Hii !! I would like to share some of the tips to help you out .
1. Try to make your own menu like including fresh juicy fruits, raw vegetables, high-fiber cereals that are low in calories.
2. Have food an hour before training and then within 60 minutes after your last rep
3. Calculate the calories of the food you consume per day. A daily calorie intake of 1940 calories per day for women and 2500 for men.
I would prefer you all to check out http://vimeo.com/64797621