Ok, thank you all.
to answer your questions here i go:
As far as a set up, I have no equipment at all, just the floor and walls, no chance at a gym membership, thngs are pretty tight right now. My regimen is 6 days a week, with the situps and pushups, take sunday off(and usually soak in a tub LOL)
I will try the run, but might have problems with that, but will try. Had a football accident in highschool, Split femur in half, and crushed petella(now plastic), but that was 22 yrs ago, might be ok now- just havent run in a looooong time.
Diet-- no strict diet, but-- I have cut out ALL fast foods, ALL fried foods, Sugar soft drinks(i do love diet pepsi tho) usually stick with soups, wraps, salads, etc. nothing special, but I think i eat pretty well. I do have one bad weakness-- since i quit smoking, i do have a thing for cinimon jolly ranchers, about 10 per day.
Hope this helps your evaluation... Oh, ps daytime workouts and such are kinda out, I usually go into work at 4am, and leave about 5pm mon thru fri.
Thanks again all. you are all very generous with your advice. hopefully i can pass along someday