Well lets see here. I'm gonna get flamed for this but right now I am taking in about 2000-2200 calories. I started off at 3000 and have worked my way down as I am losing. It's easier for me to hold onto weight at lower cals than it is for some people. Everyone is different and it was kinda like a trail and error thing for me to figure out what worked the best. I am also doing three days with my carbs around 60-80 and then one day where I will bump it up to about 180 and then repeat the cycle. I am getting the best results by cutting the carbs off at lunch. Also, broccoli is your friend (thanks mpipes). I am eating 4-5 cups a day and it is keeping me full thank god. Other than that I bascally eat oatmeal, eggs (I drink 1/2 pint of eggs white every morning and the other 1/2 before bed) 2 pieces of fruit each day, tuna, chicken breast, almonds (your other friend), steak, pork chops, turkey, cheese, asparagus, and last but not least natty pb (your friend and your enemy because it is so damn good. I may have forgotten a few foods but that is basically it. Oh yeah and and post-workout shakes. I know some of this information might not be perfect but it is what is working for me right now and I am always trying to learn new things about nutrition to tweak it. As far as cardio goes, I do 15 min of high-medium high interval training on a stairmaster or eliptical 5 days a week in the morning.

Workour routine:

Day 1: Quads and Hamstrings

Leg extensions 3x10
Front squats 3x10 (makes you stronger in other areas)
regular squats 4x10
leg press 4x10

straight-leg deadlifts 3x10
leg curls 3x10
standing leg curls 3x10

Day 2: Chest and tri

Incline dumbell press 3x8
Bench press 12,10,8,6,4 (go up each set)
Weighted dips 3x8
Fly machine 3x8
cable cross-overs 3x8 (do them high or low for whichever part of your chest you think that is lagging)

skull crushers 3x8
pushdowns 3x8

Day 3: Back and bi's

pull-ups 4x10
bentover rows 3x8
seated close grip rows 3x8
seated one arm rows on machine 3x8

standing curls 3x8
incline curls 3x8

Day 4: shoulders and traps

military or arnold press 3x8
front dumbell raises 3x8
side dumbell raises 3x8

upright rows 3x8
standing dumbell laterals 3x8
shrugs 4x10 (as heavy as you can go)

Day 5: bi's, tri's and calves

close grip bench 3x8
skull crushers 3x8
pushdowns 3x8
reverse grip pulldowns 3x10

standing curls 3x8
preacher curls 10,8,6,4
incline curls 3x8

standing calf raises 4x as many as I can
seated calf raises 3x8
calf raise on leg press 3x8