Do you know your metabolic type? You are either protein, carb, or mixed. If you do not want to buy the metabolic typing test book or Paul Cheks How to eat move and be healthy then leave me a comment on 1 of the 2 blogs listed below. Don't go crazy over counting calories. It took Weight Watchers 20 years to realize that cutting calories doesn't work to keep weight off. Eat until you are full not stuffed based on your metabolic type.
Since you are pressed for time to exercise perform circuits, they keep heart rate up and while 1 body part is resting you can be working another. Get more done in less time. Stay away from bodybuilding routines. Only perform squats and dead lifts if you were properly taught. Excessive arching of low back will lead to an anterior tilt of the pelvis along with pain later in life. Pain is a sign of inflammation, no pain no gain does not apply.
Here are my 2 blogs http://homegymdesigner.com/
Here is my personal training site http://www.4pointpt.com/