power lifter but lean & muscular

hi,
my name is abhishek iam engg. in I.T. my schedule is very busy  in morning at 8.00 a.m. i have for college & came back at 6.00 p.m. then tutions . so there any exercises which ican do in less time which help me in building powerful & beautyful arms & some exercises for my abs help me in making my abs tight so that it does get hurt by punches . i dont want to make huge thies but still tone . but mostly wanna cuts on upper body.
 
my
age-18yrs
 
height-5'6"
 
weight-78 kg
 
i know iam fatty please tell me how to loose fat .icannot go gym so please tell exercises which ican do at home .or if there is a need of dumbell or barbells please tell me what kind of kit is required