I'll answer 1) i really like www.startbodyweight.com pretty detailed and simple for someone like me - who's gone to the gym, but not gained from it, because o

I'll answer 1) i really like www.startbodyweight.com pretty detailed and simple for someone like me - who's gone to the gym, but not gained from it, because of not sticking to a programme, and importantly, managing progression. Startbodyweight is awesome because it starts from absolute couch potato. One negative though - is 2 things required to setup: a)somewhere to do chin ups b)somewhere solid to use thick nylon rope (for pulling exercise) Start with the actual program, and work on the diet as you go. But look into balanced diets - eat eggs, nuts, chicken, (red meat ocassionally), fish, lots of leafy greens, cold pressed natural oils. Avoid sugar. Make time for this stuff - if you're new to it - it will start by being a drag, eventually you will crave it. I started HATING exercise, and hating early rising. I start my morning with a top shelf scandinavian light roast (high in caffeine) - then my training session, shower, and big breakfast. Cant think of a better way to start my morning! Gets me feeling focused and ready to attack the day.