i need help about cardio

[machogwapito]

Hi! im New to this forum and i would really appreciate ur help about this.
First of all im a half filipino half black height 5'8 weighing 185, i started Working out last saturday Nov 1 08 i bought a bench and a 100 pound dumbel set. so i did some Cardio by running around our block for good 20 minutes, but I recently got a knee surgery on 2003, also im a smoker ^^. Cigarette that is. i wanter to lose soem fat off and get some muscle. i wanted to look good on coming wedding this coming january 2009. im disgusted about and second chin, I mainly eat Rice then some meat. Im wondering if you guys can point me to the right direction on how to eat right. and what exercises should i be doing. i wanted to reduce bump and get some bicep and chest and triceps. pls help.... thanks in advance

[swanso5]

training - the waterbury method by chad waterbury

food - diet section here "read before posting..."

search both

give up smoking too

[Boopster]

#1 Quit smoking