What I am going to do is move my work outs to the morning. I have an excercise bike and some dumbells. I really don't have time to do things in the evening.
At the same time I am going to get back on my diet. About 180 grams of protein per day about 2500 calories. Increase my water intake and vegetable intake.
I normally take creatine, but that causes me to build muscle mass and retain weight and I am working to get down as opposed to be muscular.
Cardio will probably be 45 minutes per day. Weights will be about 20 high intensity super-setting with the dumbells, push ups and steps.
Something like that.