Getting back in shape.. but with some probs..

Here is a tricky one for you guys..

Current Stats:
Age=25
Height: 5' 11"
Weight: 167lb
BMI= 23.3
According to my math my IBW is 172-189lb

History

1) I had a knee injury in 2000 (soccer) , long story short , torn lateral meniscus and PCL tear , had the orthopod do a repair to both.
2) I had a 2nd knee surgery in 2005 as the original repair on the meniscus failed. Had partial meniscectomy loosing around 20% of my meniscus.
3) I am a little bit afraid of working out (mental block due to the injury mentioned above)
4) My time is limited due to school.

other than the above, my physicals and blood tests are all normal , putting me in the category of being in good health

Diet

i have none, i eat irregularly due to school (I tend to eat healthy though, no fast foods , mostly good dinners with veggies and meats)

What I dont like about my health.

1) I dont have an upper body
2) I dont have defined abs as I used to when i was in high school
3) I think I am fatigue easily when doing something very physical with my upper body.
4) I wouldnt mind having better cardio, as I have seen that age makes your cardio go downhill.
5) A fast and healthy diet.

The more i think about it the more i am convinced that even though i will be a doctor, my overall appearance also translates to my future patients that i like to be healthy and promote health. ( the professional approach). Also chicks like a fit and in shape professional :)

so what I am asking from all of you fitness pros is how should I go about getting fit and in shape with my little constraints.


thanks

doesn't look like you need a cut or a bulk.

A good strength program with cardio would probably be fine for you. Due to the knee i might avoid running, and you are really interested in your upper body so I would mix eliptical and a rowing machine. Most people unhappy with their upper body actually want more width, give them that V shape. A little concentration on wide grip pullups should help you out, and work on increasing military press(which will make your shoulders bigger\make you look wider)

Just remember to stay balanced, when I say concentrate on those things, i def don't mean for you to neglect a full body workout... that would be really bad for injuries.

not really looking into a v shape either..
i look funky in a sense where my legs are very well defined and with little more work can cut easily.. (

i just want to look fit , and actually show muscles in my upper body.. as i feel that i have a bony looking arms.

as far as the exercise you mention, i dont have machines with me.. and joining a gym is pointless as i will be doing my rotations soon which will make me move around the country. I guess i made it even more complicated.
I can swim though as i scuba dive and also look for places with pools.

thanks for the above though.. ill keep that in mind.

id say swimming is good, its low impact for your knee and if you swim alot youll probably build muscle, the hardcore swimmers i know are pretty ripped

Buy a small set of dumbbells and possibly a simple flat bench. Some basic lifts (bench, shoulder press, maybe light squats if you're comfortable with your knee, curls if you want bigger arms) and a lot of swimming would build a decent upper body given that you eat enough to put on muscle.

Swimming is no impact actually, the resistance of the water is perfect for injured knees (I had two knee injuries and everytime physician told me to go swimming).
And swimming is good for cardio and you can also do upperbody strenght swimming (granted the gains won't be nearly as good as it would in a gym), but it will get you in shape.

Tried bicycling? I found out that my knees are capable of cycling many many miles without any problems. But if I start running they will start to act up in few days/weeks :( .

There's much you can do without the gym, you just need to find good moves. Hell if you're wanting to become lean and well shaped just do pilates :D

-edit-

Sorry, started a new thread.