You should really read the stickies in the forums. They pretty much answer all your questions. Start with http://www.ironmagazineforums.com/di...intenance.html. The info is very good and should get you going diet-wise. Then read up on the other topics, that is cardio and lifting.
Personally, I think your cardio program is too inconsistent and your lifting routine is perhaps without real goals. If your body fat is so high that you want or need to cut, why in the world would you do biceps curls? Who'd see the results – apart from Mr. XRay? Throw out all isolation exercises and get going with compound lifts. And no, higher rep ranges won't tone your muscles - but cardio and diet will. You can find some really cool workout routines here:
Bodybuilding.com - Mike Mahler - The Steve Reeves Solution For Size, Strength And Health!
Simplify Your Lifting Plan, Supersize Your Strength - Men's Health
Now, let me know what you think of this.