Getting ready for next years Muay Thai season?

[wannabe218]

Hello, I'm hoping to join the Muay Thai group at my school the next school year, however I need to get in shape before. I'm a freshman in college and I want to be ready when I'm a sophomore. I used to do wrestling and football during my seventh and eighth grade years in Jr. High however in high school I seemed to have let myself go. I've become a skinny fat, and basically lost all my muscle. I don't have a very good diet currently, and I don't think I'll be able to stick with something where I can count my macros and everything, but I will have supplements at my disposal. This week I began just eating salads, along with drinking milk. I don't really know what else to eat because the only thing I can eat is the cafeteria food and it's not the best health wise. Will I be able to lose the weight around my stomach and be able to get toned without counting macros? What kind of supplements will I need?

Also, what kind of workout would you recommend? I just started running 3 miles on the treadmill whenever I have free time, but I have started somewhat of a sloppy workout but I'd like to get in a routine if possible. Thanks!