Body transformation. Lost in search of guidance.

[Kgreier]

Okay, so i know something similar has been posted a thousand times. Ive read forum after forum and found a million conflicting answers. So im just posting my own for help.

Goal: Lose body fat.

Stats:

Age: 23 years old
Height: 6'1"
Weight: 230lbs

I have fooled around with sl 5x5 for a few months. But havent been in a gym in about a month. And i really want to figure out if i should pick back up with that or if theres something better i should be doing. I havent did any kind of running since 2010 for football. Whats a good sample meal setup?
I work monday through thursday 530am to 7pm and take breaks at 9:30 12 and 3pm. And what kind of workout plan should i follow?

Im really dedicated to reshaping my body and getting into the best shape of my life.
Thanks in advance.