Over the years I went from an active 5’ 10’’ 195 lbs, 32 inch waist, 48 inch chest to a sedentary 5’ 8’’ 285lbs, 42 inch waist, 52 inch chest. I have major posture issues from sitting all the time and my poor habits have begun to make me worry about my future health. It scares me that at the age of 24, I am losing mobility. I used to take the train to Chinatown and walk to Central park easily and now I struggle walking uphill a few streets from the train station to my university. I have anterior pelvic tilt from sitting all day in a poor position, neglecting to strengthen my core and glutes, stretching my legs, hip flexors and I have noticed that when walking my upper body looks to be more forward than my lower half. Forward head posture due to my head always wanting to be as close to the screen as possible has lead me to neck sprains/aches, tightening of the traps and what I believe is one of the leading causes of my pain in my upper right scapular area. Also I believe that due to keeping my keyboard more on the left side instead of centering it, forces my right arm to hyper extend more often while typing. After sleeping on my side and waking up with neck pain one morning, I have never slept on my side since. I now always sleep on my back, with a pillow under my head/neck and a pillow under my knees. My poor eating habits has lead to me developing a bigger gut and it feels that with my weak core, it is beginning to pull my spine forward and thus hyperextending my lower back muscles. I will address my eating habits by stop eating taking out / preserved food and instead I will cook food once every 2 days and just reheat the food. I will be eating 3200 calories, with 205g protein, 93g fat, 385g carbs. I should lower the calories but I want to transform my body over the next few years rather than focusing on losing weight as fast as possible. This is to reduce loose skin. I intend on having oatmeal, bananas, oranges, apples, beans, tons of eggs, steak, salmon, sea bass and other sources of fish, almonds, avocado and a serious abundant amount of vegetables. I love to boil my vegetables and just eat it with a little homemade chili sauce on the side. Aside from a daily amount of oatmeal, and a serving of rice or pasta/noodles (with low sodium) I intend on having the rest of my carbohydrates from vegetables. This is because I feel great when I eat vegetables and it will help restore balance of helpful bacteria in my gut from all the years of eating poorly. Right now even with my bad eating habits, I drink at least 6 liters of water daily. I learned after attempting to do resistance exercises with weights in a gym that I can not complete a full workout without ending up in more pain that I was in before. So I looked to bodyweightfitness and after experiencing that I could not complete 1 pushup in most of the beginner variations, I have to address my posture imbalances first. Plan: To address anterior pelvic tilt, I will do bodyweight glute bridges, proper crunches, planks. I will stretch my calves, quads and glutes with a lacrosse ball / foam roller. Strengthen hamstrings To address my forward head posture and rounded shoulders: I will be strengthening the front next muscles and stretch out my back neck muscles. I will also stretch out the pecs with a lacrosse ball and intend to strengthen them by doing dumbbell presses with very low weight so that they can get used to proper movement. In contrast, I will be doing tons of horizontal rowing(one of the only exercises that I feel 0 pain in the gym). Also I need to strengthen my serratus anterior/ rhomboid muscles as well. I will also be doing shoulder dumbbell exercises where I will not be progressively overloading but instead completing the exercises with very low weight to re-awaken these muscles as I feel my shoulders are the most atrophied muscle in my body. I will also be doing molding mobility twice a week. TLDR; Every week, I will be strengthening my weak body parts, stretching my tight body parts and do molding mobility 2x a week. Practicing making food for myself will let me learn to cook better. Thank for you listening to me vent, I will be fighting to be a better me. Health is an essential part in having a good quality of life.