Pikey

Hi Chris,
Welcome to the board, I’ll try and offer some advise.
Motivation; find something you enjoy doing then set yourself realistic goals, so if trying to gain some muscle and tone up, maybe the first step is to get into a pair of jeans you haven’t been able to for a while, or loose that slight spare tyre. I guess what I’m saying is aim for something achievable in a relatively short space of time which keeps you focused. So no point making your first goal winning a pro show :-)

What supplements work, depends what you are asking here my advise would be a good multi vitamin supplement, take vitamin C as an antioxidant and get yourself a decent MRP drink or protein shake, go for a whey casein mix or similar as the protein releases at different rates. Take a look at Extreme they do plenty of good stuff and there’s good advise on the site.

Diet that’s the main stay of this sport ( training hard being a given) keep it simple and clean don't fill yourself with junk and I’d say don’t binge drink, and keep drinking to a minimum.
Keep Protein relatively high, try and have complex carbs and not to many simple carbs and keep fats especially saturated fats low. For diet buy yourself a decent book it’s a much more involved than I can answer

Cheers
Pikey