First, congratulations on deciding to get back on the wagon! Second, decide if you are trying to add muscle or lose fat. By this I mean you will need to train differently for either. Now it is likely you may lose some fat from a muscle-building workout routine, but what I am talking about is ditching the cardio if you are trying to add muscle size.
The fitday numbers sound a bit high but the only way you will know for sure is to try to stick with them and see your results over a few weeks. See if you are gaining weight or losing or staying the same. Under even the best conditions and (assuming you are AAS free) you will probably only gain 5 or 6 pounds of MUSCLE in 12 months. So you want to guard against "bulking up" too much. Bodybuilders on AAS do this in the off season (it's lots of water weight from the drugs) but natties shouldn't do it because it just ends up being fat.
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