First of all, congratulations on quitting. That isn't easy, and, like you said, if you could quit, you can do ANYTHING.
You've got some great advice here, and neither of them are wrong, but, what you have to do is find what's right for YOU.
One of the important things to remember is cardio is great for shedding excess fluid and fat, and, will be especially helpful to your lungs, given the damage you've done to them over time. Just don't overdo it too early. You're more likely to give up if you do.
If you're looking for a Vin Diesel style build, you want low reps, high weight, 3 sets of 8-12 reps, increasing weight each set. This goes for ANY sort of lifting you do. Guaranteed you'll see a difference in a week or two. He's got SOME tone, but, he's also still pretty thick.
This is where diet comes in. Don't load up on carbs, but, don't cut them out. They DO supply energy, and help for cardio. Remember that protein is your friend. If you're looking to build, IIRC the forumla is 1g of protein per pound of lean body mass. Whey protein is better than soy for men, as soy still carries plant estrogen, and over time that can mess with you, or so I've been informed. Just don't fall for all the "as-seen-on-tv miracle forumlas." Stick with the REAL deal.
But, again, find what's comfortable for you. All the advice in the world won't help if you don't feel right with what you're doing. The idea is to be healthy.
Best of luck to you, man!
