A Personal Fitness question?

In my Personal Fitness class, my teacher just gave us a worksheet that is due tomorrow. F stands for Frequency (how many times a week you exercise, I stands for Intensity; how hard the training is and T stands for time;how long you train for).The worksheet says;

"You are now finished with college and just got your first "real" job. Unfortunately, while in college you put on 15 pounds of unwanted fat because you ate poorly and did not exercise.
Now to solve your fitness problems of poor muscle tone, poor cardiovascular condition and weight gain, I want you to design a program to improve all of these areas and return to optimal levels of fitness using the following guidelines:
F___________-
I____________-
T___________-

*make sure you relate this to BOTH weight training and cardiovascular program after you explain what the "F, I and T" stand for in both cases!"


QUESTION: What am I really supposed to do here?

Too many variables. I can tell you what I do now, but defining a workout for an unknown starting point is impossible.

All I know is that I played it by feel 20 years out of college. Go until something hurt too much, then back off.

Frequency: you ought to be doing SOMETHING every day.

Intensity: When you're a twentysomething, you can get away with 3-4 times a week of high intensity stuff. When you get to my age, a couple times a week is about all you can do and still get decent base volume.

Time: Depends on goals, time available and HOW out of shape you are. (right now, I probably do 10-15 hours a week, during peak training I might get a little over 20)

F- daily
I- Intensity has to be good to break the inertia
T- min half an hour

Also control your diet