Yes, that's right.
Just google the contents of food for calories/carbs & so on and you'll find all you need. All foods should have their contents on the labels.
Ok - Post workout I'd recommend something like Biotest Surge if you can, but otherwise get some chocolate milk and a protein powder. Make sure you are taking salmon oil in some form - about 5g/day. This will help with fat loss and keep your joints feeling good when lifting.
You need lots of sleep, about 9 hours a day if possible.
Eating more smaller meals, more often speeds up the metabolism. Try make your biggest meal in the morning working your way down to the smallest in the evening. This was one of the last changes I made to my diet and after this I started losing fat a LOT faster. Food choices are also very important, avoid carbs like pasta and breads, but rather try whole grain breads and brown rice.
I tried many variations of diets and have been afraid of carbs since Dr. Atkins' diet. But since I tried eating the way mentioned above I've been able to do anything I wanted with my body comp, provided I stuck to it. Read Dr. John Berardi's articles, he is the god of nutrition IMO, and his info has helped me immensely. Try his 7 principles for fat loss - it's like a bible.
As far as training goes, try either Lactic Acid Training or Tabata Training. These are my recommendations but there are plenty of programs on this site that are good, but I haven't tried them yet.
Check out Vroom's begginers thread, just do a search for it on this site - any info you need will be there and make sure you read most of those articles cause they will help so much.