ok ill try and fit as much in here as i can.
diet - your looking at a low GI diet. Protein and complex carbs in every meal.
proteins - eggs, protein shakes, steaks, chicken, tuna, salmon, nuts, some veg, such as beans.
complex carbs - bran, wheat, oats, whole meal bread, pasta etc.
fats - your lukin good fats, such as those in oily fish or nuts.
Simple carbs - sugary foods, i only eat first thing in morning (to stop muscle catabolism) and pre-workout ( to fuel me up). I usally only eat fruit for my simple carbs.
Cut out the junk, no alcohal, takeaways, mars bars etc. Limit fizzy drinks, try to drink lots of water.
a sample wud be
breakfast - shredded wheat with sunflower seeds sprinkled on top.
brunch - fruit and nuts
lunch - pasta and tuna
linner ( excuse these mad names lol) - protein shake and oat cakes.
dinner - meat and veg. try to grill or steam for best results. fist size portion of meat and 2 fist size portions of veg, e.g potatos, beans and steak.
ded - ( between dinner and bed lol) - eggs and soup.
You get the idea ... you could get meal examples onine or grab a good GI diet book, as i tend to keep my meals as simple as possible to fit in with my schedule.
have ur meal 1.5 hours before workout, then after the hour workout it will be time for next meal.
workout - try 5 days a week to start with.
Monday - Bike (build up to 30 mins, the 35, etc up to 60)
tue - weights
bike - try hills, try different speeds and work on duration. you can get a speedo for your bike, i forget what they are called, argos do them, for like £12, and that way you can standardise your speed (e.g always stick to around 6mph) and see how far you can go in the 30 mins (as it will count up your miliage) and then keep trying to beat it. Even if you have to take breaks, just go as far as you can in 30 mins. Then once your proficcent at this, make it 35 mins etc.
weights - a general strength program would suit you i think, with some muscle growth with it. For the first 2 weeks, on your weight days do;
bench press - 3x15 reps
Bent over Barbell rows - 3 x 15
squats - 3 x15
deadlift - 3x15
Then after the 2 weeks drop the reps to 3 x 8 in each exercise (this wud obviously mean increasing the weight). I have started you on 15 reps as it is essential you get the right form for these exercises, ans heavy weight wud do you damage if you do use the correct posture etc. make sure you look for the right way to do thses exercises online.
Just try out this plan, or take bits and bobs from it, and see how it goes.
Best of luck mate