Phil, glad you've decided to get as healthy as you possibly can. One thing I noticed you said, you drink 15-20 cups of water a day. I would cut that in half, because what you're doing is flushing nutrients that you need from your body, so cut that down.
The key to losing bodyfat is not just as simple as calories in calories out. You have to manipulate your hormones to work for you (insulin, IGF-1, Testosterone). Give you an example, whom do you think will have the better physique and feel better, someone who eats 2000 calories a day of rice, fowl, meats and veggies or the one that eats 2000 calories day of pizza, ice cream and beer. So much of what you put in your mouth determines your body composition. Eating and sleeping properly are bigger pieces of the puzzle than the workouts themselves.
If you have the will power, don't eat any crap (junk basically, simple sugars)...if you have to, do it once a week...have like a cheat day. Insulin is a powerful hormone. It helps you build muscle but it also makes you store fat so you have to be careful. Don't eat anything white, make sure it's brown, whether it's bread or rice. Have sweet potatoes instead of white.
Right now your order of important for macronutrients is protein, fat, carbs. I recommend getting a high quality protein powder, preferably one that doesn't contain any artificial crap. Try to eat organic fruits and veggies as pesticides have estrogenic effects (female hormone, help store fat) so you want try to not put that in your body.
Lifting weights will benefit you better than doing just cardio alone. I really recommend the Starting Strength novice program from Mark Rippetoe:
Workout A
3x5 Squat
3x5 Bench Press
1x5 Deadlift
Workout B
3x5 Squat
3x5 Press
5x3 Power cleans
http://startingstrength.wikia.com/wiki/Starting_Strength_Wiki
Simply to follow, quick workouts done 3 times a week. Shouldn't take you more than 35-40 minutes. Toss in cardio on in between days and you'll be sportin' the speedo in no time.
I've been in to recreational bodybuilding for over 20 years, so any help I can offer based on my experience would be my pleasure, just pm me a question. Good luck!
