age 38 height 177cm weight 95kg bmi 30.3 no idea about the food wise but this is what i am eating every day 4 weetbix in the morning with light milk  for a snack i am having a an apple or some other fruit for lunch i am having about a bowl full of salad and light ham about 6 peices and for afternoon snack some more fruit and i am having about 3 cups of vegs for dinner with skin less chicken.

well i have just recovered form a 2 year long ordeal with my right knee i have had a 3 major surgerys on it and now it is good to go to start to work out i cant really afford a gym or a personal trainer at the moment but i really wanna start to work out at home but i have no idea where to start at all i have never really work out b4 so.

this is what i have been doing so far just what i could think of

been doing this for about 2 weeks

all done with 2 hand dumbell weights with 5kg on each 1

squat with shoulder press 10 reps x2 sets

push up                           8 reps  x2 sets

static lunge                      8 reps  x2 sets

lateral raises                    8 reps  x2 sets

moutain climbers             15 reps x2 sets

plank                              15 sec  x3 times

i know it isnt alot but i kinda had to start easy and give my knee some strenght back any tips or ideas would be great as i am so keen to get going my goal is just to be fit and healthy really dont want to be to big but u know alittle muscle wouldnt hurt and i bet my wife would love it if i had the ab's lol

thanx all in advance for your help and time

I gotta know what you have for equipment so far. I have a home setup of a benchpress, and dumbbells...all free weights. A suggestion I might make is if you need to save space and need a bare-bones setup to have a good routine...a set of basic dumbbells is about $25 and you can put a decent amount of weight on them...and are VERY useful for a wide range of exercises. Body weight exercises are good, don't get me wrong...but I like to have a wide range of options when I make my own routines. Also, something to keep in mind is of you're not tracking what you eat, start doing it...because abs are 70% diet and 30% exercise. So no matter how MUCH you workout...if you're not eating right, you're not gonna get them. Try to stick to healthy carbs and proteins. Good sources are lintels and chicken for proteins (lintels are a bean and is also high in fiber), and brown rice, sweet potatoes, and white rice is a good source of carbs too (but I prefer brown rice, since it's better for you and it tastes sweeter in my opinion). Little changes to what you eat can make a BIG difference. If you haven't already, cut pop/soda, and drink more water...replace soda with coffee if you NEED caffeine, just try to cut back on the sugar.

I would advice you to try some of my home routines on the forums, here you go brotha !
http://scotthermanfitness.com/forums.php?pageAction=POSTS&subForumID=49&threadID=185
http://scotthermanfitness.com/forums.php?pageAction=POSTS&subForumID=49&threadID=299