day 1- 30 minute cardio, sit ups (100), inclined crunch(200), push ups(200), dumb bell press(2 sets of 12 @45lbs, 2 sets of 12 @ 55lbs), inclined dumb bell press(4 sets of 10)
day 2- 30 minute cardio, sit ups, inclined crunch, arms( muscles that pull) and back( muscles that pull)
day 3- at home push ups and sit ups and crunchs.
Day 4- rest

Start day 5 with day on routine and do the days for 2 weeks, then switch up the routines to keep the muscles shocked.

as far as eating, still eat some junk, more healthy type food. i end up burning any where from 800-1000 calories per gym work out a day. i normally need 2500 a day to mantain my weight.