What would Kurt Cobane do..... JK.
Try working out "compound" muscle groups three times a week. You can use either a 5 rep, 5 set routine or an 8 rep, 4 set routine. Whichever routine you adopt allow for a 12 - 15 rep warm-up preceding the muscle group's stimulation. All sets should be heavy weight leading to failure on the last couple of sets. (I mean failure bitch)! If you're pushing your 4th or 5th set and saying, "Wow, that wasn't that bad", you're cheating yourself and might as well go home and jerk-off in the corner taking out your frustrations of; why is "The World" treating me so bad....?!?!
Example of routines:
Monday (Chest; Incline, Flat, Decline, Cable Crossovers)
Wednesday (Back; Pull-downs, Rows, Dead-lift, Good Mornings)
Friday (Legs; Squats, Lunges, 100 Meter Sprints?at least 4 laps sprinting and not jogging circles inside a mall
Compound movements will stimulate incorporated muscle growth from corresponding groups. The 4 day break each week will further add in recover allowing huge strength gains.
And I wouldn't worry yourself too much about doing cardio for that is what a healthy sex-life provides. Anyway, eating right at least 5 times a day and staying away from saturated fats, simple carbs, and sugars, will be your fuel for burning fat and putting on muscle! Don't forget to eat lots of complex carbs, protein, and good fats!!! There are tons of articles about proper nutrition timing, on this site, that are very easy to navigate. I suggest looking into them if you want to have an upper-hand in this category.
And remember this! If you're hungry, eat! If you can't seem to get full, eat some more!!! After a month of this you should be satisfied by the muscle/strength gains you'll make.