Scratch,
That is awesome. You have made great progress on your fitness. I bet your seeing some real benefits in your health markers and in how you feel.
I started in a similar timeframe, albeit with more focus on the stength training. I found
Starting Strength:Basic Barbell Training to be an excellant beginning program. It has very good discussions on proper form and provides a well proven program for starting out. I have done the squats and milk, but found that I could only do it a few times before I become burned out. Remember that you are supposed to do 20 reps with your 10 rep max, resting at the top as needed.
Good luck
