Obviously the most effective solution would be to have your diet analyzed by a certified sports nutritionist. The first thing they need is for you to record everything you eat and drink for a few (normally 5-7) days. So, how about you do that, which will make you aware of everything you're consuming.
Here's my first tip - if you don't want to write it down, don't eat it.
I think the best piece of general nutrition advice, that I received as an athlete, which I feel would be fair advice to pass on in this forum, was to cut the "Junk" out of your diet. No fried foods, no fatty foods, chocolate bars, rich creamy sauces, alcohol, pizza etc - you get the picture.
From a training perspective, if you adhere to the intensity guidelines of the workouts in your training program, you will gradually reduce your bodyfat and improve muscle mass. ie: your body composition will improve.
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