Check out the diet forums here, they have actually ppl on there to help you with that if u have questions about diet. Cardio is best done AM for best fat burn. A lot of ppl will agree with me that our sponsors have better products than the 'mainstream' products with all the hype. AGX and Needto's products will help in this.
A good clean diet will be eggs/egg whites, chicken, lean beef, turkey, fish, brown rice, ww/ multigrain breads, oats, greens, efa's, olive oil, fish oil, flax, etc. That's a few of proteins carbs and fats.