I started training a few years ago and to keep track of what I was eating, I designed a spreadsheet to measure the amount of protein, fat and carbohydrates that I was consuming. I ended up with a program that worked extremely well for building muscle while at the same time, maintaining a lean, low-fat appearance.
I've been using this program for a while now. What's great about it is that it requires no cardio and you weight train 4 days a week and take the other 3 days off (you don't go to the gym at all). You can still do cardio, but it is not necessary. A commonly asked question is: "how soon will I see results?" If you stick to the plan, you should start to see results within 2 or 3 weeks if not sooner. You will see substantial results within 2 or 3 months. Consistency is king, so it is important to stick with the plan.
People keep asking me in the gym what I am eating or how I'm training, so I figured that I would make the plan available. Once I get your email, I will send you the Diet Planner and the Weight Training Program, which are both on Excel Spreadsheets (it will be delivered as two attachments). Once you receive my email, you can write me with any questions that you might have, and I will correspond back with answers. Sometimes I am not able to keep up with the emails that I receive, but I will definitely respond back to you. I just might take a day or two.