Hey bud-
I've seen, studied, lived, taught, and trained a good bit in the fitness world. I don't know much, but I'd offer to say- If you are not willing to start right away, everything I have to say is worthless. If you can't start until Saturday, or Monday, etc, then please ignore everything below.
7 days dude, here's a one week challenge. Even the least motivated people I know could make it one week.
Cut down to one Red Bull a day. Hit it at like 1:00 or 2:00pm. It's early enough so that you don't "suffer" all day without it, it's late enough that you can still get home and get to dinner and get your mind off of it. Are you mentally strong enough to just have one a day?
Spend 15 minutes before you go to work exercizing. 20 minutes would be better, but ANYONE can manage 15 minutes. Don't have time? Of course not, no one does. KISS- Keep it simple. Today you didn't have time, simple, get up 15 minutes earlier tomorrow. Sounds simple to me. 15 minutes earlier. How many excuses can you come up with not to do it? I've used every excuse and heard every excuse. It's 15 minutes. Push ups for 5 minutes, crunches for 5 minutes, body weight squats for 5 minutes, jump rope for 5 minutes, jumping jacks for 5 minutes. Pick 3 of those, it will super charge your metabolism and brain activity to start the day.
Kill the processed foods as best you can. Count your sodium, every day, for one week. Keep it under 2000mg of sodium per day. How's that for a diet? Eat anything you want, just keep it under 2000mg for the day. You'd be shocked how much junk you can eat and still stay under 2000mg. Hit 2000mg early? F'n water and grape juice for dinner bro. Gotta keep up with the math.
Spend 30 minutes RIGHT after work exercizing. This will be the hardest, but you have to do it. The one week plan is a failure if you can't do 7 days in a row. I don't care what you do for 30 minutes- jog for 10 minutes, do curls for 5 minutes, do more push ups, do some planks. 30 minutes, immediately after work.
There's a million plans out there, the above is the easiest you can do. If you can't do the the easiest plan, then you have to ask yourself- do you really want to make a change? Nah whut I'm say'n?
1 red bull a day
15 minute exercize before work
2000mg sodium a day
30 minutes after work.
This is not a la carte, that challenge would have to be followed to the letter.
Or what ev's. Just a suggestion.