twice a week do heavy lifting, deadlift, pullup, and dip one day, squat, bench, and rows the other day. Follow these days with 20 mins of moderate cardio. 2 days a week do HIIT with weights, barbell complexes, or intense circuits. 1-2 days a week do HIIT sprints, and take 1-2 days a week completely off, and try and get in a 30-45 min NEPA walk as many days as you can. This is all basically from CTs "destroying fat" article.
Eat around your maintenance level on the heavy weight days, and have some carbs during and after your workout. Strict low carbing the rest of the time with greatly reduced calories, and if you absolutely have to cheat do it after a heavy weight session.
that should get you started off.