I had a question, I am currently 188lbs and I am not sure what workout I should partake in.  I can gain mass pretty easily but I have taken the last 2 years off working out.  I definately need to lose around 15-20lbs to get back to my normal weight, but should I do supersets or mass building heavy weight coupled with cardio (45 mins - 60 mins a day)?  Thanks in advance for any helpful advice you can provide.

CT

 The Force Training Kit and the military workout that comes with it should be a great place for you to start. The early progressions of the 12 week program will allow you to ease in at about the right rate and the progressions in the later stages should keep you challenged and ensure that you reach your goals. If you haven't been training for 2 years the run program will likely be a bit heavy to begin with but if you begin to integrate a base run or other cardiovascular program you will be ready to jump in to the full program in earnest in a relatively short period of time.

I hope that this helps