I (28 m) have a very tough lifestyle, as I have to leave for work at 05:45 and wont get home until 20:15. I'm finding it really hard to exercise around my minimum required sleep (6hrs) or sticking to a diet because I eat all my meals on the go.

Recently my partner said she wanted to go to the beach and I'm terrified to take my shirt off because I'm skinny/fat and very self conscious about it. (6'1''/182cm 180lb/82kg)

Please help me maximise the time I have available, right now I'm running ~30km a week and I've started to work swimming in too. I want to get trim and just feel happier in my skin.

I'm also looking for help building and keeping to a diet on my current schedule.

Tl:Dr I have 3 waking hours a day where I'm not at work, please help me make positive changes to my lifestyle.