LEWIS

i guess you dont have a current diet so here goes
i will keep it basic and simple

6 meals a day 60g carb, 30g protein, low fats
(use a high carb protein shake) - look on 'my protein'

keep your exersises simple, 3 days a week weights

da1 - back and arms
day 2 - chest and triceps
day 3 - legs and sholders (maybie split this day if you want)

do the cardio after session (20/30 min fast walk - not running)

remember eat all the time thats the key (basmalti rice, jaket potato, sweet potato for your carbs)

(tuna, chicken, beef, turkey - for protein)