Afternoon chaps.
Just wondering if anyone could give me a few pointers?
Realised I'm on the far side of my 20's now, i've taken my fitness pretty much for granted, and i better do something about before my gut catches me out.

I'm currently 13st 3lb, 6'3'' and of a medium build. The last regimented training i did was a load of cycling based stuff in 2006, when i was racing. I can't afford Gym membership at the moment, but i have a set of underused free weights and 3 mountain bikes. I also suffer with not having a lot of self discipline unless i have a plan that needs sticking to. And my diet seems to be quite high in carbs and fats

The only real excercise i get is a 6 mile each way commute 2-3 days a week, and either 12-15 mile ride at the weekends, or a couple hours downhill/bmx track work

My aims would to increase my stamina, and a general tone up. Would be nice to get a bit of definition in my arms and stomach, too, without looking like i spend too much time in the gym lol

Anyone got any advice? i can fit in a few extra hours a week no problem. could just use some pointers in the best way to use that time

Ta
Dave