You'll need lots of protein, carbs, and just the right amount of healthy fats. Load up on fruits and vegetables for the vitamins, nutrients, and fiber. Eat wholesome foods and avoid processed ones. This way, you reduce your body fat and will be better able to see the muscles you are building.
29 Week Step by Step Beginners Intensive Workout Program accessed through a website. This has great videos which show you exactly what to do and how to do it. Plus tons of other extras.
If you are wanting to get off that couch, lose fat, and gain muscle, then you need to get goals and start getting a plan worked out. A good way you can formulate a plan is by picking up a muscle gaining program. One program that I would like for you to check out is No Nonsense Muscle Building by Vince Delmonte. You can check out the No Nonsense Muscle Building Review if you are interested.


http://topmuscleuptips.com/rexburn/