Looking for some much need advice.

Weight: 210

Height: 5’9

Sex: Male

Age: 25

Goals: Lose fat, gain muscle

Injuries: Bad lower back. I have consulted a doctor and a chiropractor as to what exercises I can do for abs

• lower back

Smoke: No

Drink: No

History of Diet: Eating healthy for the last 6 months and already noticed improvements. Here is what I eat

7:30am: Egg + 1 slice of whole wheat toast + 1 tbsp ketchup + yogurt

10:00am: Apple

12:00pm: Salad + half a can of spicy thai tuna OR salmon + steamed vegetables...really looking for advice on other stuff I can make bulk of and pack into Tupperware for 5 days. I saw a few recipes in the FAQ section, but I am mentally challenged when it comes to cooking. If anyone has extremely simple / healthy recipes, please share. (Just to really drive home the point...ridiculously easy recipes made for the cooking impaired)

3:00pm: 1 cup of yogurt

5:00pm: 2 slices of black forest ham + 1 slice of low fat provolone cheese + 1 slice of bread + mustard OR 2 slices of roast beef +1 slice of low fat provolone cheese + mustard

9:00pm: Work out (machines + cardio...nothing fancy due to my lack of knowledge). I go everyday with machines Monday, Wednesday, and Friday and cardio the rest of the days. As you can tell, I’m very serious about doing this, but I need some direction.

11:00pm: Protein drink

Access to a gym: Yes

I’ve scoured the FAQ and have been to countless sites but it’s an information overload that I can’t seem to handle. I’m too poor to afford a personal trainer so I have turned to /r/ fitness to help me out. So I guess all in all, I’m looking for someone to tell me what exercises to do... i.e.

Squat x 3 sets Push ups x 3 sets

I can Google the exercises and figure out the techniques, I just need some direction as to what to do and for how long. I checked out the FAQ and I saw that I should start with "starting strength" or "Stronglifts" but both those links lead to a wall of text (again with the information overload). I hope this post doesn't come off as lazy... I'm just genuinely intimidated by the mounds on information out there and I am looking for a straight answer with some direction.