Hey, I am not an expert on this, but I can give my best advice. It seems that you are very dedicated because you wrote all that, so that is a good start. I say keep a notebook on your workouts and what you eat, calories, and time.
I used to keep a journal, but I eat too much food that I didn't know the calories of and I became lazy .
In the morning, regular oatmeal with muscle milk/milk/skim milk/soy milk/ water is a good idea. Egg whites are high in protein and are low in calories. Throw out the yolk because it has cholesterol.
Snacks: almonds, peanuts, protein bars, a scoop of peanutbutter
Lunch/dinner: meat, soy, fish
carbs: don't eat white bread, make it high in fiber and whole grain/wheat
If you are having trouble not snacking on junk food like cookies, chips, and that bad stuff, set one day as a day where you can have a cookie or bag of chips or something like that. If you are hungry, chew gum or drink water.
For endurance, sprints are the best. But for not breaking a sweat and having your opponent exhausted, your opponent would have to be out of shape big time. Just work harder than your opponent, and it will pay off.
For losing body fat, cycling, swimming, and long distance running.
Running up and down stairs or running up hills and jogging down is good for legs.
At times when you are just watching tv or using the computer, randomly get up and do squats or pushups or something similar.
Its good that you have an organized schedule, but mix it up a little, or it might get boring.
Water, water, water. Drink water. I think coffee is good for your metabolism? No alcohol is a good idea.
Don't forget to review your wrestling often during the summer ( practicing shots/watching technique videos/other)
( everything i posted is opinion, not fact )