sounds like you may already know what needs to be done in the weight training area, so i will only talk about the cardio requirements. I usually suggest between 3-4 hours/week of cardio, but for someone that is in pretty good shape and/or needs to lose weight a little faster, I would progress up to 4-6 hours/week. For optimal results, if you are at the gym, don't do one set of cardio for much more than 15 minutes. Switch between the bike, eliptical, treadmill & stair-machine, for example, every 15 or so minutes.