Later on you may want to try doing 45-60 min of low intensity every day in the morning on an empty stomach, and maybe 1-3 times a week do HIIT for 5-10 min followed by 30-45 min low intensity. I like to to keep cardio no more then 1.5hours a day.
After cardio, i find its best to eat whole food protein (breast/egg whites/etc) then 1 hour later eat a normal meal.
Stay away from fruit.
BTW-morning cardio and caffiene makes my appetite at night go insane, i usually have bouillon cubes dissolved in hot water and sip on that before I go to sleep.