I'm not really sure about what to recommend as a beginner program. When I started out, I blundered through a bunch of more advanced programs that I had no business dealing with. I learned a lot, but it wasn't very effective. Someone else I'm sure can recommend a good starting strength routine.

Shakes are good for right after your workout. Other than that, they're really not necessary. You should be getting as much of your protein from whole food as possible. Remember, protein is your body's fuel for muscle growth. Get some protein in at every meal. Think about it...if you miss a meal, then that is a few hours when your body won't be able to grow because you don't have fuel. Try to get at least 1.5gr of protein per lb of body weight. And split your meals up...5-6 meals a day. It will keep insulin levels steady and help with the fatloss. You don't have to eat more or less, but just break up your 3 meals into 6.

Don't go more than 500 calories below your maintenance number. I think 300-500 is normally the recommended amount...maybe? Definitely not more than 500 below for sure. Fruit is full of sugar...it's something that I don't eat a lot of. It's good to have after workouts though...replenishes glycogen stores.