Okay so what you need to do is first workout and then do cardio after you do your workout.
You should do a split routine and a split routine up your muscles everyday. Try dong chest, shoulders, legs, arms, and back on individual days. So the first day you would do chest and then the next day you would do shoulders and then so on.
By doing this you are giving your muscles more rest everyday. You should be working out 1 body part per week and that is it. You should have two rest days a week.
You could do some cardio or abs on those rest days if you want to push it out more. The more you push it out the better your body will be. Remember you are only doing six to ten repetitions of each exercise you are doing.
When doing workouts make sure to be doing the big main workouts such as chest, squats, pull downs, military lifts, and barbell curls. All of these are huge and major workouts that your muscles will blow up.
Be sure to be getting 1/3 of a gallon of water a day and get plenty of sleep. Cutting your sleep will be cutting your muscles because without it you will be messing with your hormones.
Your muscles will be rebuilding themselves at night so it is crucial you get your sleep at night.
After you should do cardio after your muscle workouts
Cardio after your workouts are always the best time to do your workouts.
Try and keep your cardio to only about 20 minutes of good cardio and do not try and over do your cardio.
You should always wear the dry shirts when doing cardio because you will be sweating a lot and you may smell if you are not wearing dry shirts. These shirts always have the best material to workout in.
Best running shoes for flat feet is also crucial. Wearing easy to run with shoes makes a huge difference by preventing any injuries on your feet.
Take this advance and make sure to have a lot of fun and be safe.