Workout Program after Spine Surgery

[txrangers2011]

Hey guys, I'm hoping to get some much needed advice from the experts. Let me start out by saying that before my surgery (spinal fusion) I tried everything from running and lifting weights. I had a pretty major humpback and running made it hurt. On the other hand, I was embarrassed to do a whole lot in the gym because some of the machines caused my deformity to show and people would look and laugh. So, basically, I wanted to get fit but had no motivation to. Something went wrong every time. I successfully had a spinal fusion on July 5th and had one of my post-op appointments today. Basically, I was told that it's time to start waking everything up and that I'm cleared to ease into jogging and weightlifting. I can't begin to tell you how exciting this was to hear, as I have new hope and a new lease on what I can do to boost my appearance. I'm 18 years old, and the upper-body muscle I did have is gone. Unfortunately, I'm soft. I'm overweight and I'm starting from square one. Do you guys mine helping me make out a workout plan that includes weightloss and muscle building? The restrictions I have at the moment are no deadlifting and no squats. Also, how do I motivate myself? This really is unfamiliar territory. Thanks in advance!