Workout: Given your target weight and current physique I would look into Jim Wendler's 5/3/1 strength training program and do HIIT cardio 2-3 days out of the weeks and only after you've lifted weights. 5/3/1 is awesome for both beginners and advanced lifters alike, and it focuses on starting light first to build confidence and momentum into the program. It might be easy with lighter weight but will definitely get much harder as you hit the 5+/3+/1+ sets and as you gain strength.
5/3/1 is often referred to as a "long-term" sustained strength program. While an alternative workout program like StrongLifts 5x5 does "work"(basically thanks to "newb gains") it is easy to bash your CNS(as Dave Liepmann would put it)against your 5RM and burn out or plateau quickly on relatively lighter weight if you're adding weight every workout to your maxes and not eating over maintenance, at least from my experience. Gaining the strength to squat 250lb is really not that easy if you've A. never really squatted and B. don't eat much.
5/3/1 is a cycled program in that you have 3 weeks of working sets with 1 week built in as the deload which gives you a week to practice form and give your CNS/body/mind a break. At the end of each cycle you increase the numbers for your 1RM(1 rep max)on the spreadsheet to get your new work weights for the next cycle. This is how you gain strength.
You can read more about the philosophies of this training program and how to use it here:
The principals of 5/3/1 are centered around the 4 major compound lifts: the deadlift, bench press, back squat, and overhead press. After you complete these in a work day you can follow up with assistance programs/exercises as seen below:
In the Wendler's 5/3/1 book, the following assistance plans are
Boring But Big: Main lift, the main lift again @ 5x10 (50% 1RM), and another accessory exercise for 5 sets.
Main lift, and two assistance exercises - 5 sets each.
I'm Not Doing Jack Shit: Main lift, and nothing else.
Periodization Bible by Dave Tate: Main lift, and 3 exercises - 5 x 10-20 reps each.
Bodyweight: Main lift, and 2 bodyweight exercises such as the pull up, sit ups, dips, etc.
The bottom line about assistance exercises are that they can be ANYTHING you want as long as they help you reach your goals. So don't think too hard on these, get some good volume in, but don't kill yourself.
Here is a google doc spreadsheet that already has all of the formulas and weekly work outs in place. So once you've read the above article you can use this to start plugging in your numbers. START LIGHT and start with the empty bar if you have to.
Click File > Make a Copy
Supplements: You really don't need to supplement anything besides maybe some oils and fatty acids(fish/flaxseed oils), creatine monohydrate, multi vitamins if you're deficient in any of them, and POSSIBLY BCAAs(branch chain amino acids)if your protein intake is low. BCAAs are found in whole foods such as cottage cheese but the volume isn't up there like it is in a BCAA blend nor are they as readily bioavailable since the BCAAs in typical blends are free floating.
Like many others I don't consider whey protein powder to really be a supplement since it's technically a dairy byproduct, however, you can supplement WITH IT out of convenience. If you choose to supplement with protein powder I would take no more than 0.8g/lb a day(and you don't even have to worry about hitting that max). Also, if you supplement with whey protein powder you do NOT need to supplement with BCAAs since most whey powders contain the same amino acid blends.
Nutrition: This is a tough one. I can't recommend any specific diet but since your goal is to get significantly leaner without packing on much weight, I would recommend that you plan out your daily caloric intake to be 500 less than your calculated TDEE(total daily energy expenditure). To cut to such a relatively low body fat percentage you'll need to accurately count your calories and weigh foods. Don't get caught up on fad diets, just watch your macros and don't go too overboard. Carbs are not your enemy. You will need to be sure to readjust this using updated TDEE values as you gain weight from the newb muscle gains you'll get from starting a strength training program.
The key to any diet is moderation and diversity. Don't let yourself get caught up on the organic vs processed paradigm as studies show that GMOs(genetically modified organisms) are not anymore harmful that natural ones. You won't be doing yourself any favors by following any severely restricted diets and studies show that dietary restrictions often lead to behavioral regressions after fitness goals are achieved. Alan Aragon suggests that you adjust your caloric intake to favor more solid foods versus liquid ones(solid calories vs liquid calories has a lot to do with the quality of calories, the satiety, and the tendency/relative ease to overdrink calories). Just keep this in mind but don't take it too too seriously.
You do not need to plan your meals around particular timing patterns. Plenty of research indicates that meal timing is a hugely irrelevant factor as far as metabolic efficiency is concerned and has no real bearing on it. This is actually a GOOD thing because it means that you can make your meal timings accomodate YOUR schedule. If you find that eating 5 times a day at specific times works the best for you then that's what you should do as long as you keep it in line with your caloric intake requirements, but, just keep in mind that there's no scientific or health benefit to doing such.