please help weight loss + Toning

[Mx749]

Hi there everyone, I am looking to get into shape again. During High School I was a much more active person with more friends to hang out with that were always outside and not such a busy life so I had the time to be outside. On top of this I was on the swim team and that was 5-6 days a week for 3+ hours for 5 of the 6 days (6th day was usually a meet). Anyways I didn't have a stomach or very slight breasts. Now there is enough weight on chest and abdomen (10-15lbs) that when I go down the stairs at a fast rate or when running I can feel it shake up and down (like big breasted women but obviously not as much). I just really hate the feeling and I am new to fitness in general and not totally sure where to start or exactly what to do. I have joined a gym that has a pool and way more then enough different exercise machines. I am roughly 180 lbs standing at 5'9 tall and 22 years old. Now to the point of me writing all this.

I am looking to get back into shape where I don't have any extra fat on stomach and eventually get to the point where muscles are defined and I can actually see abs. Now like I said before I really have no clue where to start besides diet. It is very bad to be 100% honest and I would like advice on everything from diet to an actual exercise plan down to every last detail you can give me. The more strict it is and more detailed and more of telling me exactly what to do (instead of "eat fruit" tell me what kinds of fruit, just give me a few options when it comes to food) the better this will go for me.

If you have any questions please let me know and respond here or even (if allowed) send me a message and we can text.

Thanks everyone,

Chris K.

PS just so everyone knows I posted this in multiple places because it talks about a few different things and would like a few peoples answers

[Boss Man]

hi Chris good to speak to you.

I actually removed one of your posts, in case it caused confusion for people as it look pretty identical and some people can get a bit snarky about what's known as double or triple posting and having one or more peoples responses in the same place helps to not confuse you or other posters .

In terms of the diet what times do you eat at and what foods do you eat at those times?

I'll post some exercise stuff in due course .