There is a lot of info on this site and your best bet is to read and try and absorb as much as possible. The S4tuning wiki is really good for defining what each map does and how to adjust them. It all depends on what ECM part number your current tune is. If it's an Mbox or 8d0907551m like most of the tunes are based off of now days there are a few really well defined xdf's on here you can use. You need to download the xdf and open it in tuner pro along with your .bin file/tune file and that will get you started. Just remember that anytime you change anything in the file you have to correct the checksums or else you will brick your ECM and have to recover it in boot mode.
Thanks for the info. And yeah I've been slowly and surely reading all I can. Unfortunately after an hour or so of reading (anything that is not just this) I seems to always have focus issues. Luckily it's better when its something I'm really interested in, but still sucks when I want to learn stuff.