Bakry, if you need information regarding nutrition, ken86 is THE MAN to talk to.

Read his thread (I make it a point to read it once a week, it's amazing how you can miss out on things the first few times you read it).

Read what he wrote, and learn to implement what you learn from there.

With regards to 'busy working and not being able to prepare food', well if I am not wrong, ken86 cooks food on Sunday and then stores it in portions for the rest of the week. If you see his thread, he also has those protein shake recipes that take less than 10 minutes.

However, I will leave you with a warning - the only time you should read his thread is when you have just finished eating. DO NOT read his thread when you're hungry, and DO NOT read his thread late at night, you'll either drool all over your computer (like I did) and wished that you had a magic wand to make the food he displayed appear right in front of (like I did too).

All the best to you, you seem to have the right attitude in the sense that you are willing to learn.

If I may expand a little on this point.

Yes the mirror is a good judge of your bodyfat, you can see over time if you're getting leaner or fatter.

However, we are all humans, sometimes instead of seeing 'what is there', we have the tendency to see 'what we want to see' which might result in faulty judgment. Also, since you will be looking at your (naked) body several times a day, after a long period of time it could get difficult to judge.

So yes you can use a mirror if you are sure you won't make the above mistakes, but a more reliable alternative would be to take pictures. Obviously you won't be taking pictures everyday (which is why you have the mirror), instead take pictures at 2 weeks or 1 month intervals, and the compare it to the way you look in the mirror today.

Also, the machines can be faulty to say the least. A friend of mine who has 6 pack abs claimed that he once took a test and revealed him to be at 20% bodyfat. There have been allegations that certain gyms purposely inflate the bodyfat reading in order to 'persuade' clients that they need to join the gym and get a personal trainer. I don't know how true they are though.