It’s rough to read everything at once. Pick a plan. Any plan. I don’t care what it is. Look through the newbie thread stickies at the top of this forum and pick one of the articles linked there… Doing something is always better than doing nothing, even if progress is slow or not optimal. Pick up the weights now. Keep reading too, but do something in the meantime!!
Besides, you already know what is healthy to eat and what is not. You KNOW you shouldn’t drink pop, eat candy, scarf down whole pizzas, snack on ice cream, eat oreos and nachos, and bong beer. That’s not new. Losing fat is a simple matter of will and consistency. There’s no easy way to make the transition, it’s going to test your willpower regardless. That’s the way the road to physique transformation is, and all the vets here have experienced it first hand. You don’t need to starve yourself, just switch food sources. Have all the chicken, steak, fish, veggies and fruit you want. Instead of
Rule #1–Always eat breakfast. I don’t care how late you are, you got time for a couple eggs and some oatmeal. Or get up earlier. Never skip.
Rule #2–refer to rule number one.
Rule #3–protein with every meal and snack. If your snack doesn’t have some sort of protein it doesn’t go in your mouth unless you have some protein powder you’re going to use with it. Meat, chicken/turkey, fish, eggs, mixed nuts are fine on their own for snacks, if it runs on the ground or swims or is a fruit or veggie it’s game. Or protein powder.
If you miss a meal, make it something besides breakfast. You shouldn’t anyway, but not breakfast.
Eat 3 meals a day and 1 or 2 snacks. All the rules apply to everything you put in your mouth.
You get 3 “free meals” a week where you can eat something bad for you.
If your friends go out for wings or pizza, go with them. But you only get 3 freebies a week. So make them count.
Bent over dumbbell row (look it up, use a bench to support yourself) 3x8–each arm. Go up in weight til it becomes difficult to do with while keeping a straight back and not swinging.
Chin-ups or assisted chin ups 3x8. Strict form lat pulldowns are acceptable substitute if you do not have a chin up station with assistance. In that case, pull just like a chin up–the bar goes under your chin, keep your torso as straight up and down as you can and don’t swing your body to make it easier.
Wed–3 exercises + abs
Romanian Deadlift–4x8 Look up how to do it. Make sure to keep your back straight, ESP. lower back.
dumbbell Lunges-- 3x10 (each leg), touch your knee to the ground and take looong steps. keep your torso as upright as you can. Keep increasing the weight until they are difficult to perform correctly, but you can still do it right.
45 degree back raises–3x12. 1st set is bodyweight only, add weight each set until it gets difficult to complete all 12 reps with full range of motion.
Abs–whatever you want to do. Crunch, cable, machine, don’t care 3 sets.
Fri–5 exercises + abs
Goblet squat 3x15 look it up. Go all the way down.
Decline bench 3x12
Seated cable row 3x12, keep back straight while doing it.
Dumbbell shoulder press 3x12, seated or standing doesn’t matter. Go all the way down.
Lat pulldowns 3x15. Use a different grip from Monday.
Abs 3 sets of whatever, but pick a different exercise than last time.
After everything on the list is done, you can do any bicep or tricep exercises you want that day.
This is a balanced program. Not great, but it covers the basics and you don’t need something complicated right now anyway.
Walk 30 minutes at a brisk pace every day. Even if your legs are sore. Don’t care when it is, just so it gets done. Best time is right after you get up and go to the bathroom before breakfast. But as long as it happens every day, it doesn’t really matter.