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6 meals a day, each roughly the size of your fist, of natural foods including carbohydrates, fats, protiens, and vitamins/minerals. I usually shoot for a 33%/33%/33% with protiens fats and carbohydrates. Eatn when you're hungry and eat until you're full, no more no less. I also suggest getting a simple set of free weights and a bench, maybe with a lat tower. Men's Health magazine has one workout set per issue, so whatever one is in this month's issue should do fine. Work out, eat right and eat enough. Don't expect results until 4-5 weeks in, and don't expect to see your ideal until 6-10 months (this is in theory, everyone is different). Good health is something you do for the rest of your life, like breathing. You can't diet and exercise for a short time and then stop. I've been working out since I was a Jr. in hs. I never plan on stopping.
Edit: you might also consider pilates or yoga. Trust me.
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