Need some info and guidance

[Modesto Hard Core]

Ok so im 6 ft i weigh 230 and i just took one of those body fat % things that the trainers have at the gym that you hold in your hands. It said i have a % of 22. he said to give or take 5%. So anyways . iam looking for some help from you about a diet and schedule. I mean i have been in the gym for almost a year and work out hard.i do not do to much cardio.im not trying to be super lean and ripped just in better form. lol
Please dont just say yeah your fat and bite my head off lol . i know iam fat and need work but im trying just need soem help and guidance. Im in the gym 6 days a week

Anyways here is some pics of what i look like now