The low down on me:
I am 5'8", 190lbs and out of shape. My reason for starting up is because I weighed myself and said, this is getting out of control. So, please add advice.

My goals:
71 Push-Ups in 2minutes, 78 situps in 2minutes, 10 Dead Hang Pull Ups, 2 Mile Run 13:00minutes and 5 Mile Run in under 40 Minutes.(Perfect Army PT Scoes)

I would like to be around 175 - 180lbs, completly fit.

My nutrion:
What ever looks good on the Chow Hall Line, no nutrion knowledge here.

What I have to work with:
Completly stacked gym, stat of the arc everthing. Free wieghts, weight machines, treadmils, elliptical trainers, stair steppers.

Misc Info:
I'm in Iraq working for KBR, my job requires no hard work, but I am outside in the 100 degree temperatures all day. Currently working night shift. 6pm to 6am. (7 days a week) I am ready to change myself, looking at these soldiers in peak condition day to day is starting to make me feel bad and want to improve. after I do my time here I want to join the army and become a ranger!

So if you have a exercise routine to lose fat and strengthen/tone muscles and improve cardio and a good eating regime, I would greatly apprecitate it.

Thank you,
Jon