Hey Guys

I used to be a really heavy marijuana user. I smoked pretty much every day or ever other day or atleast once a week for the past...4 years. I smoked until I passed out at night, ate crappy and now I have quit. I need to get my body back into shape and I am getting into better things like baseball and guitar. My question is how do I get back into shape? What do I do exactly? What should I eat/avoid? I would like to have a schedule for the week such as mondays chest/arms etc etc but I am not sure what workouts I should do. Thanks for any help guys.