Major upper body muscle groups are:
Chest.
Shoulders.
Back.
Triceps.
Biceps.
Major lower body muscle groups:
Quadriceps (front thigh)
Hamstrings (back thigh)
Calves
Abdominals
Work your muscle groups in that order during your workouts.
Do 12 reps of a given exercise, and wait for one minute. Then do 10 reps, but increase the weight. Then do 8 reps with an increased weight, then 6 with the heaviest weight you will do. Rest between all these sets apart from the last one. After you do the last six reps, change the exercise you are doing for that area, hitting the muscles from a new angle, surprising them and making them work harder. This will also warm your muscles up and enable you to lift a heavier weight than you could from cold. After you have completed a series of reps, rest for two minutes before moving onto the next muscle group.
So! All that sounds complicated.
But basically do something like this.
For your chest, dumbbell presses are a good start.
Do twelve of these with your ten pound dumbbells.
Then rest one minute.
Then do ten with the next set up.
Then rest one minute.
Then do eight with the next set up.
Rest one minute.
Then do six with the heaviest.
Instead of resting, go immediately to dumbbell flyes or inclined dumbbell presses and do twelve reps. I'm assuming you know what these are, and I don't want to treat you like you're stupid but if you don't know, just ask or preferably get a book on the subject. You will learn far more.
20-30 minutes aerobic is good.
Stay away from junk food obviously. Drink plenty of water. And I mean loads. It flushes your system and makes your metabolism do all kinds of good stuff like process fat and clear out toxins.
You will need protein but supplements aren't essential. Turkey, chicken, salmon, tuna, and egg whites are all a good source of protein. If you can stomach egg whites on their own you are a better man than I. I use Egg Beaters. Veggies are also good.
Eat lots of small meals. By small I mean a portion of protein and a portion of carbohydrates (baked potato, rice, natural yoghurt, wheat bread, whole wheat tortillas, etc) both the size of your fist. Have water with these. If you drink sodas the sugar will ruin you and make you retain water and you'll just be bloated. Have one day a week where you take a break from working out, and eat whatever you like. This stops you from chewing your own feet off in frustration.
I think that should be it. Any questions just ask.