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Anonymous
I'd suggest whatever free time you do have to spend lurking MOAR because you arent going to gain every bit of knowledge about fitness and nutrition in this one thread
anyway to #1, buy alot of lean shit. you should be eating 5-6 different things for lunch and dinner and only those 5-6 different things
Tuna, turkey, beef, steak, chicken, salmon
tuna in oil, make sure turkey is largely fat free, lean beef, lean steak, boneless skinless chicken breasts
plenty of vegetables, don't go all out any overwhelm yourself because there is plenty of vegetables that I still hate eating even though I've been eating clean for half a year now, if you hate cucumbers, don't buy them. Ease your way into it with something you do enjoy
and for #2 I'd suggest going to stronglifts.com and checking out their 5x5 program, it's a 3 day split perfect for you. But if you are more concerned about fat loss than muscle/strength gain then you can either substitute all of that with straight elliptical or stationary bike cardio, or just add the cardio ontop of your lifting routine
this routine definitely will make you feel more energized though, it hits your core each and every day
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