well, the best diet that worked for me to lean out was this:

meal 1: egg whites and oatmeal/2-3 slices whole wheat toast (dry)
meal 2: lean meat and brown rice/yams and veggies
meal 3: (after workout) PWO shake
meal 4: same as meal 2
meal 5: lean meat and veggies
meal 6: protein shake

(lean meat can be some kind of lean steak, chicken breast, or lean fish like orange roughy)

i didn't eat carbs at night. I always drank a protein shake before bed as my last meal for the day. i pretty much ate as many veggies as i wanted. Also took in EFAs and fish oils throughout the day but kept my fat intake from foods low. its boring but it gets the job done.