Oconnor20....Ok let's see if I can help out a bit.
First off workout wise....
You need to implement a training routine which includes cardio days/strength training days/ and off days.
Cardio days- Try to make them short and intense....Say 15-25 minutes..
Strength Training- Don't focus on such high reps...You don't want to loose too much muscle mass. I would recommend working out 3 days per week....2 Muscle groups per day....and 6-8 reps per set.
ie...
M - Legs/Shoulders
W- Chest/Tri's
F- Back/Bi's
T, TH, Sat - Cardio
Sunday - Rest
You don't want to do too much cardio and high reps as that will put your body in a catabolic state....Yes you will lose weight but it will be muscle along with fat....You won't end up shredded you just look smaller & thinner.
Diet:
Try to incorporate much more than 3 meals per day....Shoot for 7-9 meals per day....They don't have to be big meals...Just well balanced protein/carbs/good fats. Make your carbs good ones and try to limit/reduce them after about 3:00-4:00 pm...If you need some add a bit of veggies to your dinner. Make sure you get your quality protein from eggs, milk, lean meats, protein drinks, etc....And try to intake your biggest carb/protein shake post workout.
Drink plenty of water and keep your body consistently hydrated. Water is very, very important.
Hope these tips help a bit......Diet and Cardio are the key players, but you want to make sure you do them the best way you can..
Good luck buddy!!
STRONGMAN