I would consentrate on proper diet, cardio, lifting light working your way up as you gain strength! Also checkout simplyshredded. Com and bodybuilding.Com they'll help you out alot!
I think maybe you should check out the site developyourlife.net. It has exactly what you are looking for.
Do burn outs Brunostart more weight then lessen it with more reps.
I cant really gove you an answer,but what I can give you is a way to a solution, that is you have to find the anglde that you relate to or peaks your interest. A good paper is one that people get drawn into because it reaches them ln some way.As for me WW11 to me, I think of the holocaust and the effect it had on the survivors, their families and those who stood by and did nothing until it was too late.