if your trying to cut down your body fat % get your calorie intake to around 1500-2000 a day(may take some disipline), and try and eat a gram of protien for every pound of body weight to maintain muscle mass. Eat lots of lean foods like chicken and eggs, and like thc said, you need a good carb intake before a work out.
sounds like you have the right idea about training, lots of cardio to loose the fat, and weigth training at least 3x a week to maintain muscle. Once you loose the fat you might want to try a clean bulk diet to gain some real muscle mass, which means high calorie intake 3500 + a day and high protien intake, with intensive weight training 3-5 times a week (or more depends on what your aiming for).

http://bodybuilding.com/ has a shitload of information about dieting and training, check it out.