I just wrote this to another guy, but you can have it to!
THE DIET is the most important thing... if you dont change your diet it wont help to workout...
6 days a week you will take a 45 mintue walk BEFORE breakfust. (Best fat burning method)This will melt the fat of quick with a good diet.
And your diet should consist of Protein 1,5 g per pound of your weight and a little carbs and Healthy fats
Only eat Carbs at Breakfust and after a workout. No carbs after 5 pm. VERY IMPORTANT.
protein : Lean ground beef, chicken breasts, fish, protein powder, turkey, cottage cheese, steaks... etc
carbs: only slow burning carbs, oatmeal, pasta(long cooking time), brown rice. And fruits.
healthy fats: flaxseed oil, olive oil. Fish oil... you can supplement fish oil capsules.
you will eat 5 small meals a day.
an example:
First a 45 minuter walk.
Then breakfust meal 1: half a cup Oatmeal with milk, a fruit and a protein shake or some meat.
meal 2: Chicken breast salad with a tablespoon olive oil on.
WORKOUT
meal 3: Pasta sallad with tuna and a tablespoon olive oil
meal 4: Lean Ground beef with brocolli
meal 5: Cottagge cheese or some meat... ONLY protein in the last meal.
And drink LOTS of water.
And your lifting schedule. You will workout 3 days a week. Mondag, wednesday and Friday
Mon: Bench press 2 sets, Barbell shoulderpress 2 sets
Wed: Chins or pullups 2 sets, Deadlift 2 sets
fri: Squat or legpress 2 sets
Try to add 2,5 lbs or 5 lbs on every lift every week. The key is add weight so you get stronger.
Do some real cardio 2 times a week too, ride your bike for an hour or play some sports.
Good luck on your way to your ripped self!