Well currently this is what i am doing
Bench press dumbbells
bent over rows
I used to do run in the woods as cardio, but it sucks because of all the rocks on the trail and whenever it rains its all muddy. i got the bike dirt cheap on some charity sale, and i can watch tv while using it so its awesome. i might start running hills once i find somewhere to do it and have improved my stamina.
Currently my diet is 2700 - 2800 calories a day, i try to atleast get above 155 protein. precentage wise i am going for 25% protein, 35% carbs and 40% fat.
Morning bodyweigth( i don't eat anything within 3 hours of bedtime) is 79 kg, probably 16 or 17% bodyfat.
Ignoring my workouts and my cardio, i don't do much else than sit in a chair either at home in front of the computer screen or at home. i do struggle with loosing weight, i have tried twice this year to loose the fat. First time lasted 4 months then i stopped to regain some of my strength again, so i found 5/3/1 and did that for 2 months, then i tried again this time lowering my calories to around 1800-2000, last time it was 2400-2500.
Didn't work, sometimes i lost a lot of weight fast, sometimes the scale didn't budge.
And of course i got weak again, so i stopped after 2 months and decided to screw dieting for a long time until i have built up a solid base. So i started with 5/3/1 again and have had great progress, scoring new PRs every workout. now i eat 2700 - 2800 and am actually loosing weight, haven't been more surprised. thx to jim wendler for getting my mind to the right place