First thing you should do is find your basal metabolic rate. You need to calculate how many calories you need a day based on your size and activity.
Read this Link:
http://www.bodybuilding.com/fun/issa64.htm
At the bottom, there is a calculator so you don't have to do it manually.
www.calorieking.com is your friend. Put your own meals together by your tastes.
One of the most important things I've found is eating enough protein. You want to shoot for at least 1gram and maybe even 1.25grams per pound of weight. This will ensure your body doesn't attack your lean body mass for protein.
Search the site for a workout program. You want to be doing both anaerobic and aerobic exercises.
I like to lift weights MWF with some very light cardio after weights. I'll usually eat a banana and 44grams protein shake after weights but before light cardio.
T, Th, Sat I do High Intensity Interval Training on an eliptical for 20 mins. Basically 3 min warm-up, then 1 min at 90% max heart rate (for me, 160-170) then 1 min to bring the heart rate back down to 130's and alternate.
Make sure your calories in (eating) is less than your calories out (bmr including exercise) Remember 3500 calories is a pound. Typically, the more weight you lose in a week, the higher the % of lean body mass it will come from. If you take in 500 calories less a day than you expend, expect to lose roughly 1lb a week (500*7days=3,500)
Your goal is not to lose weight. Your goal is to reduce body fat. Figure if you're 20% BF at 200lbs, you have 40lbs of fat. To get to 12%BF losing 80% fat, you would need to get down to 176lbs which would give you 21 pounds of fat and the rest lean body mass. In the end, you would have lost 24 pounds, but at 80% fat rate, you only lost 19lbs of fat.
Plan your exercise, your meals and set your goals both short term and long term.
Good luck
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