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You should do something like what I am doing. I got myself into a similar situation after 4 months of binging on crap after a bout of depression. Since starting 4 weeks ago, I have melted inches of fat away off my belly, and have been gaining weight ever since.
Look through some of my posts. Intermittent Fasting (specifically Leangains plan) + 3 full body workouts a week (moderate weight FAST explosive reps) + 3 HIIT sessions after each workout.
Weights are always 1 push, 1 pull, and a variation of a squat or deadlift, and some ab work. For instance, dips, chins, squats, reverse crunches. Start with 10 mins of HIIT, add 1 min each week. HIIT intervals are 45 seconds low, 15 seconds sprint. For me, that gets my heart rate moving from 160 to 175 for each interval on the bike.
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