C2025-
After > 20 yrs of lifting, dieting + studying, I've really come to believe in SIMPLICITY.
To get nice + lean just do these TWO things:
1. 30-60 min cardio in the AM + after your weights session.
(Stationary bike in front of TV works well for me. Heck, you can even play video games at the same time!)
2. Restrict your intake to ONLY vegetables + clean protein.
(Except right after a workout, when you should eat some fruit and "good" carbs - whole wheat bread, legumes, etc. You can liberalize your carb content depending on your condition/goals )
For a contest, it gets more complicated of course.
But for LIFELONG FITNESS, this is really all you need to do!
Good luck,
bb doc