Your dietary advice really made sense and is relatively easy to implement. It doesn't take much time, I have to prepare food to work anyway. But I'm not gonna to gain those muscles you are talking about solely by better eating habits, am I?
Any suggestions on workout regime?

I eat everything - red meat, poultry, lots of sandwiches (I've recently replaced white bread with a wholemeal bread), diary products (cheese, milk etc.), vegetables - usually with lunch, some fruits. And sweets - choco bars, bon bons, cakes... I eat sandwiches at work, about 8am, 12 am and 3 pm. Lun...

I'm 163 lbs being 5'5" height. It's about 8 lbs over BMI's normal weight boundary. I'm out of shape, because I have a little to no time for exercises. I have a sedentary job, I commute about 4 hours a day. Playing with 3 kids is the most exercises I get. I didn't pay attention to diet in the pa...