Looking to cut fat and get lean

[Pkorkis]

I know I know, I'm sure you guys have seen 100 of these threads, but I kind of want to ask you guys again directed specifically towards my height weight etc.
Height: 5'8''
Weight: 159
Body Fat %: No idea...
Supplements Currently On: No-Explode

I have decent muscle definition and stomach, but its not exactly what I want. I am looking to really cut all that extra fat on my stomach, arms etc. I know most of it is all about your diet, but I seem to always be on the run and don't have a huge amount of time to be grilling meat and stuff like that. So my questions are...
-What can I do to cut my fat besides just having a healthier diet?
-What are some quick meals I can make to eat healthier?
-How many calories should I be taking in a day?
-How many grams of Protein should I be taking in a day?
-What kind of things should I avoid when looking at food (i.e. Sodium)?
-What kind of Cardio should I be doing? (Right now I'm doing anywhere from 15-30 minutes of cardio after every workout - usually 60-80 min. of lifting while maintaining high heartrate of approx. 130)
-ANY other advice would be appreciated!!!
Thank you everyone in advance, and I'm sorry for packing on the ?'s...just need some direction besides my own knowledge (limited...)
-Phil

 

[AJP]

It's essential to understand that diet is without a doubt the most important aspect, although it sounds like you may have somewhat of an understanding of this, you have to put it to use. You can't just ignore the diet part and work on everything else with hopes of 'the everything else' winning out in the end.

I think it would be a good start to pack your meals ahead of time, either make them the night before, or cook in bulk for a few days. It may get boring and you'll probably eat the same damn thing over and over, but if you want results...well I'm sure you know the answer.

Concentrate on getting lean protein in every snack and meal, and try to be eating consistently throughout the day, every couple of hours should suffice. Hopefully you understand the basics of no junk food, fruit and veggies are better than cheetos and twinkies type of stuff, avoid fats is possible, especially trans fats, and try to cut down on the starchy carbs too. Increase your protein intake in general too, I would say between 175-225 grams per day, just my opinion.

Try some high intensity interval training either at a different time than you lift or immediately after lifting. This will accelerate fat loss and keep your heart rate up longer.