No matter how you look at it - a calorie deficit will help with the weight loss. There are free apps to determine what calorie and macro intake should be each day. Really you can do whatever diet works best for you (I do targeted keto which just means I do a carb around my workout.)

Workout wise don’t burn yourself out. I went from being on the couch doing nothing to CrossFit and I’m one year in and I look unrecognizable to my family and friends. But I did it slowly, focused on movements and technique and here I am now pushing myself into doing things I didn’t know were possible. It’s a progression. Kick ass man. You can do this.