I'm going to be doing MAJOR Marine Corps training from my house. i have 11 acres and a home gym, plenty of space to run and train. Anyways, i'm doing this workout from oo-rah.com:

Monday – Chest
3 sets of bench press
3 sets of incline bench press
3 sets of decline bench press
3 sets of incline dumbbell flies
3 sets of cable cross overs

Tuesday – Quadriceps
3 sets of squats
3 sets of quadricep extensions
3 sets of leg press

Wednesday – back and Calves
4 sets of pull-ups
3 sets of lat pull downs
3 sets of barbell rows
3 sets of single arm dumbbell rows
3 sets of donkey calf raises
3 sets of seated calf raises

Thursday – Arms
3 sets of seated double arm dumbbell curls
3 sets of easy bar curls
3 sets of tricep extensions
3 sets of standing tricep pulldowns

Friday – Shoulders and hamstrings
3 sets of stiff dead lifts
3 sets of hamstring curls
3 sets of military press
3 sets of standing dumbbell flies

i have NO idea what a lot of these are, buy my older brother probably does (football training taught him a lot of p.t. stuff)

anyways i'm also going to be running a mile (well, working up to be able to run a mile.) then i'll be getting my time down to under 8 minutes. i know i have to strengthen the abs for this.

how much of each thing do i need a day (i want to get fit but i'm about 45 pounds overweight):

1. calories
2. protein (i'm a vegan, no meat plz. i have healthy ways to get protein from food not those gross protein shakes. are those protein bars okay?)
3. carbohydrates (complex carbs and fiber)
4. fat

thank you very very much!

also, do i need to worry about calories while doing this fitness regimen? i want to lose weight (i'm 205 at 5'8 what should i aim for in weight?) but i want to get fit as well. i'm focusing more on physical fitness than on weight, but still. i need to lose the fat to show the muscle!

Well I'm assuming by your pic you are female? Also your age is important because younger people need more calories. okay well I'm no nutritionist or anything but in my opinion these exercises aren't that tough it's all strength and mostly for your upper body. the only cardio you will have is the running. So I think you will mostly need to worry about protein and calories, not so much carbs, and fat. If you had more cardio you would need more calories. You should have 1-1.5 grams of protein per lb of ideal body weight, I would guess at 5'8 you should weigh about 150 so that's around 180 (+ -) grams per day. I would keep calories at 2000-2500 a day if you want to lose some weight, carbs not that important and very little fat.