So I see a lot of semi good advice on here with good intentions but none of it really puts the whole picture together. I'll attempt to put you on the right track but everyone is different...
Some key points to follow: 1. No amount of exercise/supplements will overcome a piss-poor diet. (A piss poor diet isn't just fast food and beer. Its also insuffcient use of carbs and not enough protein or fruits and vegetables to maintain bodily functions.) Your body is a bio chemical math equation that takes into account all of your actions - regardless of whether your aware - so educate yourself on fitness/diet to solve it. 2. Supplements only really "shine" if your diet/exercise plan are on track. Half assed effort gets half assed results. You know when your half assing things so don't be surprised. 3. I don't give a **** what you say-- learn discipline/ you're not a toddler. If you want results you have to earn them. I mean go out there and ****ing make it happen or accept the physique of a chewed up wade of bubblegum. 5. Ok no bull**** it is difficult initially to make the change from bubble gum physique to girls throwing panties physique but once you really educate yourself on diet and exercise and the science behind things its gets alot smoother i promise. This website has some great articles to read over and ill attach some links to a few other diet related ones from another site in the hopes of sharing wisdom.
Ok now with that in mind here is the formula I use.
Exercise: each muscle group twice a week w/ 2-exercises,4-6 sets per, 6-10 reps per. The main focus for me is how do my muscles feel? I'm looking for muscle fatigue, swelling, burn - in order to dictate whether I go from 4 sets to 6 sets or max out at 8 reps or get a spotter to do max reps +2. My overall goal is time under tension mixed with volume to achieve muscle fatigue in order to promote protein synthesis.
Diet:
Protein always! We'll keep it simple 1 gram per lb you weigh. Typically your body can only take in 40grams of protein roughly per meal. With 4 meals a day and sip on protein shakes in between. Your looking for quality/natural sources of protein. Straight from a butcher basically meat and fish, quality whey protein, eggs, cottage cheese... quite a long list here but those are a few of my favorites. Absolutely no Soy proteins. Just don't they do more harm then good. On another note your body actually burns a substantial amount of calories to digest protein so it's great for leaning out.
Cardio: is your way of forcing your body to use up stored energy. The trick is that if you do cardio for too long your body converts from burning fat for energy to muscle for energy and releasing cortisol. So stick to cardio sessions below 30 minutes. The ideal range is 20-30 minutes a session and 2 sessions a day is kind of ideal. The more you put in the more you get out. Just keep a focus on how your muscle feel and allow for adequate recovery time. Honestly though I do only 4 sessions a week.
Carbohydrates: I typically stick to carb cycling or 100 grams of carbs a day. Until I get my desired physique, at which point it becomes a balancing act with more lee way then usual. But for now you should stick to those two principles when not eating protein. Carb cycling is basically only eating carbs on the days your going to exercise. And keeping the carbs to a moderate amount that would be necessary for the energy used while exercising. Your body needs energy to carry out the functions needed to operate biologically/ internally. When that isn't there cortisol and other things can get out of wack. Your body requires quality sources of proteins and carbohydrates in order to function properly during exercise and recovery in order to lose weight and build muscle. Without a source for either your body may/will/is behaving different biologically via a means of animalistic preservation and will try to store fat in order to keep you alive. But that's a whole nother subject.... stick to carb cycling with quality sources of carbohydrates. I'll pm you some articles later. The list can be extensive.
Fruits/Vegetables: eat these with out care but make sure your hitting your protein numbers and carbohydrate numbers. The host of physiological benefits from a diet high a varied amount of these is also too exhaustive to write. But they are vitally important.
As for supplements here are my favorites for leaning out: 11ketotestosterone and Androvar mixed. It's worked and I stick with it.
Those types of supplements aside at a minimum have omega3 fish oil, ZMA, BCAA's, and Creatine. These will be your basics for normal bodily functions at all times. I could add more but will keep it simple for now.
Sleep: 7-8hrs. Don't underestimate the importance of sleep it is vital for physiological functions to operate in order for recovery.
I sincerely hope this has been informative for you.