It's been 8 mos or so since I've lifted consistently at all...or done any cardio. Currently 6'2" and weighing 222lbs. Aged 31. Not sure about BF%, but I know it's high. I'll be starting week 3 on Mon so I'll post the 1st two weeks of workouts. Overall, my priorities are to signifigantly increase cardio-vascular endurance, reduce bodyfat and increase muscle mass. I walk about 45 mins 5 x a week year long and play 18 holes of disc golf ~ 3-4 x a week in the summer. Other than that, about the only exercise I get is in the gym. My diet isn't great...although it wouldn't be too bad if I could take a mulligan for beer and mexican restaraunts.