[tooncesthecat]

First of all, congratulations on your dedication and success! Now just so you know, there's no way to put on 23 pounds of MUSCLE in 4 months unless you're using AAS. Even then I don't think it's possible. But, I am sure you have made some solid gains.

I am training for my first contest and here's what I'm doing to try to get lean and keep as much muscle as possible...

First, keep working out like you have been. (BTW, you should post up your workout if you'd like a better critique)

Second, eat cleaner. Divide your meals into 6 or so meals per day and space them out evenly. Eat most of your carbs form healthy sources like oats and veggies. Eat most of your carbs earlier in the day.

Make sure you are getting lots of protein from lean sources, tuna, chicken, fish, whey. Get at least 1 gram per pound of body weight.

You can add cardio, but don't do too much. Add it in a couple of days per week at first. Do 30-40 min at a time and don't get your heart going too much. A nice steady pace. You should be able to talk easily throughout if you try.

Check yourself in the mirror. You can also weigh yourself, but look for abs and other signs of definition in your appearance. You can take pics to compare if that makes it easier.

Take in a good deal of protein, probably in the form of a shake right after you work out.

Now, unless you're training to compete, don't sweat the details. Just make sure you continue to feel good during your workouts. (So I am guessing you are trying to get lean for the summer to look good for the girls, huh?)

This is just a nice starter post for ya. Others may have different or better advice. Search this site for older posts about getting lean. Good luck!