Suggestion number one: Quit the cigarettes entirely. If you are planning on quitting anyway, why not avoid the hundreds of cigarettes you will invariably smoke between now and then with your plan? Bite the bullet and go balls-out and just do it. That's how I quit. I think the motivation is there, you just have to get mad! Why in god's name are you spending money to let somebody kill you? It should seriously piss you off, so let it, then kick its ass like some punk trying to take your wallet!
Second tip, read the following article. It's the "7 Habits of A Highly Effective Nutrition Program" by John Berardi. I think it's one of the best starting points as far as diet goes. Try your damnest to implement the 7 habits at least 85-90% of the time, and you'll have an excellent foundation from which to build on:
7-Habits ArticleNeedless to say, your diet isn't that bad at all, but every bit helps, especially as you have a ways to go, and any bit you can compound will help you get there quicker.
On that note, you might want to cut back a bit on the exercise. Since you are just starting, and you're trying to overcome the deficit that smoking has caused, I would do 3 days a week total body exercise, such as:
- Pushups
Pullups
Leg Lifts
Squats
Substitute as needed, but keep the basic idea. Keep it simple and short at first, and concentrate on getting your form perfect. On the off days, start with walking at a brisk pace, then eventually begin to interdisperse this with light jogs. You want to give your body time to adapt, and you don't want to discurage yourself by kicking your ass into submission on the first week. On these days, some light Parkour techs training might also be good. Take the weekends to rest, going hiking or swimming and working on flexibility. Allow your body to recouperate completely. Each week, strive to add a bit more work, just in incremental steps here and there, which will add up to a lot in a matter of months. Soon you'll be running the entire distance, popping off 50's and 100's of each exercise, and generally feeling great with a dialed-in diet. At this point, start mixing up the exercises a bit, picking and choosing new push and pull movements to keep it interesting. Once you're comfortable with the form, you can start a scaled WOD, working up the intensity as your comfort level allows.
You have already completed the hardest part, which is making the commitment to do something about it. Train smarter rather than harder at first, and you'll have a much better chance of going the distance. Please keep us updated, and don't hesitate to shoot me an email or PM if you ever need any specific advice!
Good luck!
