Well dude, I suggest three options in terms of nutrition:
1) Read Berardi's Tailor Made Nutrition Articles, and follow an approach like that.
2) Read Lowery's Temporal Nutrition article. Another sound approach.
3) The third approach is The Cheaters Diet by Joel Marion. The article itself is not on T-Nation, but go to Google and type in "Practical Cheating by Joel Marion", and it should come up.
I feel any of these approaches will get you to where you want to be. Honestly, you do not sound that out of shape, it's just a matter of getting everything in order, and having the discipline to follow through. If you need some motivation, check out many of Shugart's blogs.
For your training, you should be hitting primarily compound movements, and there are a ton of good programs here. Anyway, I hope some of this helps. Good luck man.