Have goal, Need plan.

[Hakesak]

I'm 29 years old, weigh roughly 200 lbs, and stand 5'10" tall on a good day. I am a construction worker and haven't lifted a weight in over a decade. I gained 30 pounds when I was 24 and it's been with me ever since. Due to health getting worse and the fact that I feel like crap all the time, I'm going to change this. I need to drop this unnecessary fat and build muscle. I need some advice and guidance in getting started. I work out of town 99% of the time, so consequenty at most I only have access to hotel gyms which don't contain much. I need a good plan that includes either equipment I can take with me on the road, or nothing at all. After I get this figured out, I intend to change eating habits and incorporate them. Any guidance is much appreciated. Thanks ahead of time.

[Boss Man]

Equipment on the road would be a little tricky, but you could get a leather medicine ball and do certain things with it.

Chest press.

Press-ups

Torso Twists

Front Raises

Reverse Shrugs, (you'd need to place the ball on a table so you could pick it up when your hands are behind your back).

Squats

Lunges

Cleans

Bent over Rows

Seated Rows

Military Presses

Good Mornings

Romanian Deadlifts

Bicep Curls

Leg Raises

Side Bends, holding the ball one handed on one shoulder.

Seated Tricep Presses

So you have plenty of options to make a pretty balanced workout.

As for the diet, what foods do you eat and what times do you eat them?

[Hakesak]

I currently don't have a set diet. I just eat 2-3 times a day. Usually unhealthy.

[cherubino7]

Hey Hakesak, I completely understand where you are coming from as I travel a lot for work as well. The number one thing I do when I'm away from home is keep diet clean. This is the most important step for everyone as the proper diet will drive results faster than activity. This is tough if you are not able to plan out meals. You must then make a conscious choice EVERY time you eat to make good choices in what you are eating. Start by having fresh veggies around throughout the day. This will help you get more vitamins when you snack (which will also help with the health issues and felling like "crap" constantly). Start with Diet First, and you will begin to feel the difference for sure. once you have that down, then incorporate exercise to really get to where you've always wanted to be. There is a lot of information in this forum and also tons of tools online that are very helpful both for diet and exercise. Best of luck, and keep us updated with your progress.

[Hakesak]

I really appreciate the advice guys. I'm doing research and can't wait to see some results.

[Alinshop]

Keep it simple and do your cardio 5 times a week and tighten up your diet. This is a big step in itself for you.