Eatting:
-be slightly calorie deficit but be sure to make sure you eat enough as well (find out your basal metabolic rate)
-eat at least your body weight in protein (grams)
-protein shakes are not necessary if you are able to consume enough protein
**eatting clean will do you more good than anything else**
excercise:
-don't overdue cardio (will burn your muscles)
-keep things balanced (back/chest excercises, quads/hams, etc)
A clean diet alone will do wonders. Once you get the diet down and the work out routines consistent, then its easier to fine tune and tweak diet and exercise routines as needed. Good luck and the effort is definitely worth it