hello
my name is mike and i have recently acquired an excess of body fat and 1 year ago i used to do bmx biking at least 10 miles a day(sometimes more) an average of 5 days a week plus bike tricks and stuff i was in great shape.
im starting up again and wanted to use this excess body fat to build more muscle while losing it at the same time
but i don't wanna work out too much and im not sure what the most effective training regiment would be

as of this week i have biked an average of about 2 hours a day 4 days a week
mon-2 hours
tues-1 hours
wed-rest
thurs- 4.5 hours (like 15 miles plus doing bike tricks and such
fri- 1.5 hours(today)
sat-?(im assuming i should rest the weekend)
sun-?

im a little tired today with only a few sore muscles
(upper back elbows)
should i go harder?
what would be the best thing to do to achieve my goal of getting in shape asap?