Goal is to get consistent with a weight training routine and a cardiovascular routine and start a healthy eating meal plan.
Meal Plan:
Meal One - (Breakfast) Whey Protein shake upon waking.
Meal Two - (Mid-Morning) Oatmeal or Cream of Wheat and egg whites.
Meal Three - (Lunch) Lean white meat (chicken, turkey, pork loin or fish) and complex carb (sweet potato, brown rice, whole grain bread, whole wheat pasta) and veggie.
Meal Four - (Late Afternoon) Yogurt and an apple or pear or just a meal replacement shake (MRP).
Meal Five - (Dinner) Lean white meat (chicken, turkey, pork loin or fish) and a green veggie (broccoli, asparagus, cucumbers, spinach, greens, green beans, etc.).
Meal Six - (2 Hours After Dinner)
Casein based protein shake that will feed your muscles for along time over night.
Meal Tips:
* Always have a Whey Protein shake immediately after your workout.
* Drink only water and lots of it all day everyday.
* Do not miss meals because it will slow down your metabolism.
* Do not eat until full, only satisfied.
* Eat your bodyweight in protein throughout the day (Example: 200 pound person eats 200 grams of protein)
more -
http://www.bodybuilding.com/fun/gluhareff18.htm 
