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Originally Posted by Italianangel

You need to decrease carbs a bit, sugars, sodium and if you drink, that too! You need to eat every 2-3 hours, something like this:
Meal 1 - Oatmeal, plain with water or a protein powder and water mix shake
Snack 1 - chicken or tuna or protein powder again
Meal 2 - protein (chicken, turkey or fish) and a cup of veggies that are dark green such as green beans, spinach, broccoli.
Snack 2 - same
Meal 3 - same as lunch but maybe more
Snack 3 - 1-3 hours before bed protein again.

The protein servings can be big, get full and use grill method, roast or bbq, no frying etc.
You need 2-3 liter of water per day - nothing else. Follow this strictly and see how fast you get tighter!! No other liquids, no juices, no other foods, no coffee.
Try this with minimal 20 mins cardio 3 times per week this way you only drop fat and not muscle. If you do too much cardio you risk muscle losses so its better to do it with diet rather than 2 hours cardio daily for a few weeks just to lean down - the muscle loss risk is not worth it!!

Great advice! I'm going to just post links to this in the future. Thanks, Italian!