Plenty of exercises demonstrated in the stickies here. Look at them, pick out a couple for each body part and do them. You can do a whole body workout every few days or do one body part each day.
My preference is one body part per day. I do 3 sets with the most weight I can handle for 4 reps, when I get able to do 6 reps, I raise the weight next workout.
One warning, you said upper body - DO NOT NEGLECT YOUR BACK, ABDOMEN, AND ESPECIALLY YOUR LEGS. If you neglect your legs, you will look funny. And besides working the legs makes the testosterone and growth hormone levels go up. When these go up, your workouts work better.
Here is a sample split:
Day 1: Squat, Stiff Legged Deadlift, Calf Raise, Leg Extension, Leg Curl.
Day 2: BB Curls, Skull Crushers, Standing Alternating DB Curls, Tricep Cable Pressdown, Concentration Curls, One Arm Tricep Extensions.
Day 3: Shrugs (in front and behind the back), BB Military Press, Upright Row, DB Military press.
Day 4: Off
Day 5:
Conventional Deadlift, Bent Over Row, Pull Ups.
Day 6: Flat Bench Press, Incline Bench Press, Decline Bench Press
Day 6: (part 2) Crunches (with added weight), Cable Crunch.
Day 7: Repeat of day one (start split over here)
Day 8: Off
I do it this way because of my work schedule, I cannot lift every 4th day. This is just my workout - you can adapt it to suit your needs or find something completely different that you like - for example do this M-F and take the weekend off. Perhaps even since you are just starting out, don't do the concentration curls, the
lying tricep extensions, the leg extensions, and the leg curls. Just stick with the basic core strength and mass builders - do the shapers later.
There are many plans - this is just a big of what I did to loose 160lb of fat and add 50+lb of lean tissue. Others will reply with what they like. The most important thing is find something you like and stick to it.
What should you eat? Try protein rich foods like eggs, leaner beef (choose ground chuck over ground beef, sirloin over chuck eye), venison, chicken, fish. Meats are good because they provide protein and creatine. Throw in some carbohydrates to help with energy and stamina (besides this is where your vitamins come from), pick some nice green veggies such as green beans, broccoli, spinach, kale, asparagus, cauliflower, salads - lettuce is good (tomatoes aren't green veggies, but are packed with nutrients). If your metabolism and digestive system can tolerate them (mine can't) potatoes and rice are also good choices.
Don't listen to the odd chick from the old "Stop the insanity" infomercials. Fat isn't the devil. It isn't your enemy. Natural, healthy fats are an important part of any balanced diet. When I cut, I actually eat a very high fat diet (and lower my cholesterol as a nice side effect). Just keep it under control - if you are eating plenty of carbs, keep your fat around 20% of your dietary intake. If you choose to eat less starchy carbs and stick to the high fiber green stuff, it can be a bit higher.
An example of my daily diet:
M1.....Deer tenderloin, 4 egg whites, 1 egg yolk (scrambled together), oatmeal 1/2 cup)
M2.....Protein shake (56g protein 24g carbs) made with 2 scoops whey blended with 2 cups skim milk. (preworkout)
M3.....Repeat M2 and have an additional carb feeding with 80 g dextrose in kool aid.
M4.....Steak, Salad (lettuce,tomato, 2 tbsp sugar free dressing) - I've given up the nasty fat free stuff.
M5.....Chicken Breast with broccoli.
M6.....Before bed - another protein shake with skim milk. (Real food would be good here too, just the shakes are so convenient and cheaper). Lots of folks have some peanut butter here.
Disclaimer, this is just what I do. Other people can give you pointers that will work better, or not as well, just read through them and find what you like and can live with. Then Git-R-Done.
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