DIET: Go to JohnBerardi.com and read EVERYTHING. Consider buying one of his books, they're well worth it. One in particular, is the "Grappler's Guide to Sports Nutrition", as it talks about diet for combat athletes, as well as bodybuilders, briefly. It's a very good base to start with.
Without further information, comparing jogging to sprinting is basically apples and oranges. LSD (long, steady distance) will only burn fat as long as you are going, but sprinting will keep your heart rate up for significantly longer after stopping. Consider looking into Ross Enamait's Infinite Intensity, as it will answer all your questions and more, and his physique is testament to the results his programs produce. If that's not enough, his website has plenty of testamonials.