Need a tip - lose fat and tone up

[stokedv]

Hey all,

I decided to get back into shape. I haven't been around the forums here for a while, things have really changed.
Stats:
23 Years old
5'10
211 pounds
30%BF

I used to spend hours on this forum since I had the idea to maybe try juicing when I was 19. After reading about it here and understanding what was really involved, I was happy I didn't buy any yet there's no way in hell that I will juice after reading what I read...
I want to build myself a good diet and I will be seeing a doctor tomorrow to get calipered, weighted and all that. The stats above are very close though.

Now that you get an idea of me, I need opinions about the best lifting program to undertake.
Some people suggest there is a way to lose fat and get muscle but I don't believe in that... should I?
I always had problems with making decisions on what to do at the gym... I love being "super random" but that never worked to bring any good results.
I am looking for specific advice on what someone like me should do for optimal results.
I am considering to be under a 400-500 calorie deficit and be doing cardio for 45 minutes 5-8 minutes after lifting.
I cannot do it early morning since I already have to wake up at 4:45AM and I remember reading here that cardio PWO is also good. Opinions?

I want to lift 4 or 5 days a week.
Cardio will be 6 days a week and sometimes I will do 7 (try to shoot for every day).

I don't know what to do to have optimal results since I want to commit to it for a long time.
I have about 20 pounds of fat to shed to get into the 10-12% range and that is my goal.
At 1.5 pounds a week off fat loss as a goal, that comes to 14 weeks.
What should I do at the gym during those 14 weeks? I love lifting but this will be a "cutting" period and I want your opinion on the best splits/exercices and reps.
Also should I do more wight and less reps or the contrary and why?

Thank you for all the help in advance.

[jsn23]

definitely stick to weight training with a cardio regiment. make sure your weight training is high intensity as well as 40 min a day of moderate intensity cardio

[stokedv]

definitely stick to weight training with a cardio regiment. make sure your weight training is high intensity as well as 40 min a day of moderate intensity cardio

Hey thanks for your reply bud.
I'm sorry maybe my questions were not formulated the right way.
My questions are really workout-specific.

I was really looking for opinions here about more weight less reps VS less weight more reps.
Some people tell me "just lift heavy bro you will gain muscle and go through more food/burn more calories sitting on the couch so the fat will go faster".
Some others tell me "do less weight bro and just burn through 6 sets of 12 reps to burn more calories overall.. you may not grow but the fat will go".

I am 23 now and have matured quite a bit.
I have done lots of trial and error and all of it turned out to be error so far.
I am looking to get good opinions this time specific with my case.

I was a the doc's office yesterday and my stats are a bit different than originally mentioned:
23 years old
225 pounds
5'10
30% BF

I have been fat most of my life except when I played serious ice hockey while being 12-16 (4 or 5 times a week - 3 practices and 1 or 2 games a week).
I work at a computer for 8-9 hours a day.
I have to be at work by 6 so I wake up at 4:45 there's no way I can hit the gym since I can't fit a PreWO meal in time.
I finish at 2 or 3 pm because of that so I can hit the gym quite early in the day. I want to be able to do 40-50 minutes of muscle work and then finish it all with 40 min cardio.

I really want to gain lean muscle weight too at one point, but so far everything I read and anyone I talk to try to convince me that I shouldn't be thinking about it now and should concentrate on the fat and burn it. Some other few sources say that you can "do both" and just get into a "program that will achieve that, you should find one easily online".

I have been reading these forums a while back and people were very always so concise and knowledgeable here - I would really appreciate your help and some opinions about what I said above.