Set me up on a program

[Sickboy]

Ok I've been reading lots of posts and I figured what the hell I'll let you guys decide my program.

I'm 27 6'1 200...have a bit of a belly, some fat on the sides, fatty ass, somewhat chunky thighs, tiny calves, average arms, underdeveloped chest, average shoulders and back.

I may post a before pic if i can find a digital camera.

I want to basically look good with my shirt off at the beach etc. I wouldn't say I'm fat or overweight...I'm just incredibly out of shape-cardio/stamina wise and slightly over weight in certain areas but still somewhat slim looking.

Got a gym at 24hour fitness and used to work out in the past but havent for like over a year. I work from 8:30 to 6/7ish everyday M-F so I'll be working out at night usually from 7-8 or 8-9 except on Sat and Sunday.

Q 1: What workout should I do? I'm leaning towards going with the Rippletoe that I've seen cbloom and others talking about( though I've never even done a deadlift or pulley row...and hate squats in part because I have weak knees).

So is Rippletoe my best bet?

Figure if I go with that I'll work out

Tues--Workout A

Thursd--Workout B

Sat--Workout A
etc

Q 2. Do I add any cardio and if so what kind do u recommend?
Again I want to get muscular and cover of men's health good looking body wise...but I also want to get into good shape stamina wise. I'm not really needing to be super ripped or anything..but don't want to be bulky musclecular.

Q 3. What supplements should I use on workout days and when? and what supplements on non workout days?

Q 3. what protein powder should i go with? I see muscle milk mentioned often...my roommate uses something called APEX which he recommends.

Q 4. Meals...I'm shooting for 5-6 meals a day.


On workdays it will be soemthing like
Wakeup 8am
Breakfast: eggs, or oatmeal, or kashi with soy milk.

Mid morning 11 am
???????

Lunch 1pm-2
Brown rice and fish(halibit/salmon/etc) maybe some broccoli, maybe chiken breast, maybe ground turkey breasts with whole wheat pasta.

Mid day meal 4pm-5pm
????????

Pre-workout 7-8ish
????

Dinner/postworkout
salmon, or steak, or ground turkey breast, veggies, rice, anything else that would be good?

Pre bedtime 10-11pm
??????

on Sat I can obv workout earlier in the day.


I'll be starting this in a week or two after I figure out what to order supplement wise and get over the cold I have.

So help me fill in all the blanks

Thanks.