I think the reeason most people who are serious about weightlifting and still have a body fat percentage above 10% is because they consume too many carbs. By largly eliminating bread from my diet and replacing it with veggies I have really cut down my body fat percentage. I also think it is important to get a decent ammount of protein each day. I shoot for 1g per pound. Here are the details of the diet I am following. It has been working really well for me.

Breakfast (6:00)
  Bowl Cheerios with skim milk, glass of juice, glass of skim milk, 1g of vitamin C, 400 IU of vitamin E

Snack 1 (7-7:30)
  Protein drink

Snack 2 (10-11:00)
  Meal Replacement Drink

Lunch (12:30)
  1 can of tuna on 2 pitas or a chicken breast or a low-fat microwave meal with at least 20g of protein.
  Brown rice, and veggies

Snack 3 (2-3:00)
  low-fat microwave meal

Dinner
  Whatever. Usually a meal with at least 30g of protein. I try not to eat after dinner.

If I feel I am below my protein requireement for the day I have a glass or two of skim milk (8g of protein each).

Weekends are different. Since I am not on a set schedule I don't eat as often or as well. Planning meals in advance, and having a bunch of low-fat microwave meals in the freezer helps.

This diet will work for a while but it can only do so much. After the results from this diet begin to deminish you may want to add 20 minutes of cardio after your workouts and maybe some before lunch if possible.

12.10.98