Ok, that’s not that bad. Here’s a simple eating and diet plan to get started:
Your basal metabolic rate is 1874 calories based on an online calculator I use. If you eat less than that you risk slowing down your metabolism, so you want to eat more, but not much to still maintain a caloric deficit. You’ll want to eat around 1900-2000 calories per day, with about 150-175 g of protein per day. That’s essentially my dietary goals as well, so here’s what I eat daily:
Breakfast = Protein bar and one egg (I usually eat hard boiled)
Lunch = Chicken salad wrap with a low calorie sauce, string cheese, Oikos Greek protein yogurt, four apple slices with peanut butter, small handful of pork rinds
Dinner = Just eat whatever your wife makes, but control your portions. Serve yourself more meat and vegetables, less carbs.
After working out at night = Protein shake with skim milk, can throw in one spoonful of cocoa powder and Pb powder for taste
That will get you to the about the right number of calories and protein you need to lose weight and build muscle.
Now for my 30 minute at home workout.
I workout 3-5x per week based on how busy I am. I do 4 sets of pull-ups, push-ups, and sit-ups all super-setted, with a one minute break in between each set. Then I do 3 sets of jump rope.
I’m still working up to 3 minute sets of jump rope, because a Harvard study showed that that regimen of jump rope will yield the same cardiovascular benefits as jogging at an 8 minute mile pace for 30 minutes.
I’ve been following this diet and training routine for about 2 months. I’ve lost 10ish pounds net, but I’m also quite a bit more muscular to my wife’s delight, so I’ve lost more weight in fat and gained some muscle mass.
Overtime, I encourage you to download an app like MyFitnessPal to track your calories and macros more exactly. But what’s most important is figuring out something you can be consistent with for the first few months because that’s what’s most important. Find an exercise and diet routine that is sustainable for you, because real results take a few months, it won’t happen in a week or even the first month. So for now, keep it simple and short to build the habit and find something that works for you.