Hey all, definitely need some help here. I recently lost my job and went from being 5'10" and 205 to almost 225 again. (I originally went from 245 to 205 in 3 weeks to join the Marines, but I injured my back while working out after getting through MEPS, and was told to rehab). To further compound the situation, I'm broke, and my family is way below the poverty line. We can't afford a lot of food, and because we live in a broke-down hotel room, we can't really cook anything because we don't have appliances.
Lest ye think this is impossible, I will offer some glimmers of hope... I have a gym membership that's paid for right now, and loads of time on my hands. I still have some whey casein powder (about half a tub) left, and my unemployment should be kicking in sometime in the next week.
I'm looking to get down to around 190 lbs, and I need to be able to do 3 pullups (I still have issues with just 1), 45 situps in 2 minutes (this is where my lower back starts to hurt), and run 1.5 miles in 13:30. Can I get some guidance as to what to do concerning nutrition and possibly a basic workout plan I can follow?