Just wanted to say thanks for the encouragement and advice.
I plan on doing a 3 days a week workout program using material I've read from King, Waterbury, and Thib.
Also, I plan on doing GPP exercises every other day. My GPP circuit will consist of jumping jacks, pushups, burpies, bw squats, and mountain climbers, 20reps each with a 1 minute rest after the circuit. I'm done when I can't do anymore. By the way I completed 1 1/2 circuits on wed. and tonight. We all got to start somewhere.
My diet will consist of about 200gms protein, and carbs will be at breakfast and pre and post workout. Dinner will be with my family but using portion control. This is not a cheat meal if you're asking. Fish and flax oil will be used everyday. I will alternate solid and liquid meals, eating 5 to 6 times throughout the day. P and C will be early in the day and P and F will be later.
Hopefully I can get some of the strength I used to have 10 yrs ago when I was 25, 335 bench max and 400 squat for 6 reps at 205lbs and 12%bf. Now, I know some middleweight powerlifters who can do these same lifts, but for someone who didn't know crap about proper lifting programs and has bad genetics, I was pretty damn proud of it.
I plan on doing the Golden Gloves next March at 175, so I have something to train for.