Hmm you have a lot of time to do this, so this should not be that hard....
Diet will be simple for you:
4-6 small meals, with protein as the biggest part, and besides the protein green vegetables topped with a little olive oil. Nothing fancy, as you have enough time. Try to eat slightly less than usual though. Oh and 1 day in the week, eat anything you want, as much as you want.
Exercise:
Everyday 20-30 mins. Rotate between the following groups.
1. Weights. Try to hit your whole body. Squats, Deadlifts, Various presses.
2. High Intensity Interval Training. Sprints and the like.
3. Steady State cardio. Jogging or biking or whatever.
4. Stretching, walking.
And the last thing you would have to do is increase NEPA. NEPA stands for Non Exercise Physical Activity. Park your car far away from destination. Climb stairs instead of elevator etcetera. Have fun!
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