Depending on what you can stomach in the morning. I cant eat anything after I first get up.
I like to make a 7am Weight Gainer Mix...
and a Multi Vitamin,
2 Whole eggs 2 Whites,
and a 12 oz Steak after the workout in the morning. Along with 2 Slices of whole Grain toast with Peanut butter.
Also... Before you goto bed at night i like to Slam a Water and Protein Shake... too keep your body posted overnight.
Cardio is really dependant on what your goals are... I only do... 10 Mins of Cardio a day and its a walk... on a high incline.
Eat Multiple small meals a day... Try for every 2 hours.. with a good solid form of Protein, I find, Eggs, Tuna and the such are nice and portable.
(I got a Goerge Forman at my Work with a box of chicken Breasts in the Freezer)
Take your time clean up your diet and keep at it and your body fat will drop over time.
lol thats my 2 cents worth