Help with diet, exercise please

If you are like most people, who want reasonably fast results, then you need to focus on one thing first, then another. Sounds like you want your primary focus to be fat loss. Once you are at the weight you want you can then think about bulking up if you feel you need to. Recomposes, as suggested above, is an option but it's very slow and you need to be both dedicated and patient.

Finding what works for you in terms of diet macros is trial and error to some extent, but my main advice to you is don't be afraid of fat. Work out your calorie needs (which will likely be fairly high given your job) and then how much weight you want to lose. As rule of thumb, if you want to lose roughly a pound a week you need an average deficit of 500 calories per day. I personally find that a low carb diet works well, but certainly not a no carb diet. I tend to eat 40% of my calories as protein, 40% as fat and 20% as carbs. The fairly high fat proportion along with the protein helps curb my hunger and although my job is sedentary I work out every day (and work out pretty hard, too). Cholesterol-wise my levels are the best my doctor has ever seen, so fat is not the enemy many people think it is.

I suspect your job is already fairly demanding cardio-wise so gym time might be best spent on the weights. But if I am wrong and the job is more weight-oriented then more cardio at the gym would make sense.