Well, I'll tell you what I do....I'm 6'3", and about six weeks ago I was around 320lbs. Generally wore 3x-4x shirts, and 48" relaxed fit or 50" pants.
Monday-Wednesday-Friday is cardio. I only do between 20 and 25 minutes. Trick is I vary my intensity and it is a HARD 25 minutes. Baseline is at 4.0mph, and I range up to 6.0 and beyond (with a 1.5 to 2.0 incline), then back down and back up several times. Not pretty, seeing the fat guy doing 6.5MPH. If you use the calorie counter in the treadmill computer I usually burn about 380 or so calories....which would take me over 45 minutes just doing 4.0.
Tuesday-Thursday-Saturday is weight training. Upper Body (Bi, Tri, Chest, Shoulder, Back) or
Lower Body (Quads, Hamstrings, Calves, Abs). Usually takes an hour, between 7 and 10 exercises....pretty much what's been listed. Most of my fat is in the same area, except a bit more in the legs for me.
I can't tell you what I weight now....I HATE looking at scales, counting pounds, etc. I can say this.......I'm wearing shirts that I have not worn in over 2 years....a 2x is comfortable. My 48" jeans look like the baggy style of the early nineties...a 46" is just a 'tad' tight on me. My goal at 12 weeks was to hit a 44 waist and lose 25 pounds....looks like I'll definitely hit ONE of those goals.
Diet has already been covered. What I'd recommend is get a decent size water bottle, fill it up at home, and bring it to work. I use a 56oz one with a thermal cover to keep the water cold. I usually down two of those each day. When you have it there, and become thirsty, the convenience can help since you don't have to trudge down to the water fountain/machine...in which case it's only a few shorter steps to the soda machine....
Hell, all you really need are a pair of running shoes, maybe a bike, and a set of dumbbells and you're all set. I could do my entire program with nothing more than that.
To me, the most important part of the equation is motivation. Getting motivated is easy...staying motivated is not. That's something you really can't show someone. Find that, and you are set.
Another thing I'd have to say.....push yourself. Learn the limits of your body, and learn to push past them. Learn the difference between your MIND wanting to quit, and your BODY wanting to quit.