I have been reading and reading and reading and am pondering this as my program. What does anyone think?

Weights - three times a week (Mon, Weds, Fri) in the late afternoon / early evening
Cardio everyday except Sunday BUT doing it as follows - Weight training days AM and do a nice long run (5 miles) and on Tues, Thurs and Sat a HIT session.

I have read tons and tons of threads on all kinds of forums and articles and so on and on for days and days and found this one http://www.bodybuilding.com/fun/kelly3.htm and felt it may be something I feel comfortable with.

My weight session would be -
Monday - Chest and Triceps
Flat Bench Press
Incline Bench Press
Incline Flyes
Pullovers
Standing Tricep ext
Close Grip Pushdowns
Lying Tricep extension
Close Grip Bench Press

Wednesday - Back, Shoulders and Biceps
Front pulldown
Seated Rows
One Arm Rows
Side Lateral Raise
Military Press
Upright Rows
Standing Dumbell Curls
Seated Dumbell Curls
Concentration Curls

Friday - Legs
Leg Extensions
Leg Press
Squats
Calf Raises
Leg Curls
Straight Leg Deadlift
Single Leg Curls
Single Leg Extensions

I am also slightly changing my diet, more natural foods but I am aiming for low cals.