Nutrition and exercise is a huge subject, lots of bogus info out there. A registered dietician may not be bad, but make sure they know what your goals are. Also, there's no one right answer when it comes to exercise (except Miata). But some basics...Nutrition is just as important, if not more so, than exercise. If you want to get healthy, start there. Nobody would say you can't drink any beer, but moderation is key. Without going into long detail, try to monitor your calorie intake and be consistent. There are lots of good websites out there to help with that, such as www.fitday.com Get a good balance of the right "macros", which are protein, carbs and fat. Protein would be things such as lean meats, dairy/cheese, or even soy. Healthy carbs would be whole grains, oats, sweet potato (regular is OK, but sweet are better). Fats…yes, you need healthy fats, would be nuts (especially peanuts), avacado and some dairy products. Use common sense. You can never go wrong with fruits and veggies, but don't live on them. You need lean meats and healthy carbs/fats. Stay away from the saturated fats, highly processed foods and such. Doesn't mean deprive yourself of everything you like. Just eat them as a once in a while treat. That's what my wife and I do. We're quite regimented, except for our Friday night dinner. We look forward to it every week….pizza, fries, whatever (well, we do drink zero cal soda instead of sugar stuff). That's our treat. Don't starve yourself, your body will go into a self preservation mode and you'll find it harder to lose weight and/or gain muscle. Just eat smart. Use the mirror and your clothes as your guide.
Exercise. You should be able to find basics in your area cheap. Here is an example. http://tulsa.craigslist.org/spo/2566023862.html You don't need anything fancy. I do a 5 day split like you were wanting to do, so I don't have to do it on weekends. Here's an example of things you can do, even with just very basic weights.
Monday: Squats (3x10), Stiff leg dead lifts (3x10), Walking lunges - hold small weights if you want (3x10), Standing calf raises (3x10), Seated calf raises - put something heavy in your lap (3x10)
Tuesday: Bench press if you have a bench (3x10), Flat fly (3x10), Isometric chest squeezes (3x10), push ups - lots of kinds to choose from (3x10) Follow up with 30 minutes of cardio of your choice - try HIIT style
Wednesday: Deadlift - be careful to do these right (3x10), Bent over barbell row (3x10), Chin up or pull up (3x10), Superman (3x10), one arm dumbell row (3x10)
Thursday: Curls (3x10), Hammer curls (3x10), Preacher curls (3x10), Bench dips (3x10), Seated tricept press (3x10). Follow up with 30 minutes of cardio of your choice
Friday: Front raises (3x10), Lateral side raises (3x10), Shrugs (3x10), Seated shoulder press (3x10), Reverse flyes (3x10)
You can alternate days if you want and do cardio on Mon/Wed/Fri instead of Tue/Thur. There are a million variations of exercises to choose from that you can rotate in and out. You can look them up online. Lots of good sites. Here's one example. I'm linking the exercise page, but the main site has other good info in it. http://www.exrx.net/Lists/Directory.html
