ok back to basics i am going to start from scratch & work my way up i have chose to work out twice a week with the following workouts-

workout 1
chins x 3 sets
bench press x 3 sets
upright rows x 3 sets
tricep pushdowns x 3 sets
seated dumbell curls x 3 sets

workout 2
leg press x 3 sets
calf raises x 3 sets
seated hamstring curls x 3 sets

i will incorporate some cardio into these workouts as well

if i feel that i have recovered appropriately then i will incorporate another weights workout into my week which will be a shorter workout probably covering a couple of major muscle groups eg (deadlift)

following will be an idea of my diet which is pretty limited due to finances

breakfast 8am
porridge

snack 10am
banana

lunch 12pm
cottage cheese on wholmeal bread

snack 2pm
banana sandwich on wholemeal bread

dinner 5pm
white meat/potatoe/veg or spaghetti bolognese

snack 8pm
ham on wholemeal bread

snack 10pm
banana

any feedback would be appreciated