I've been following this workout regime for a while:
Workout:
http://www.abcbodybuilding.com/magaz...ingworkout.htm
Dieting:
http://www.abcbodybuilding.com/magaz...urningdiet.htm
I love the workout and it's really structured, varied, and well thought. I must admit I don't follow the dieting much except that I cut back on unhealthy breakfasts/snacks and try to eat as much canned tuna as I can bear. I think the important thing here is a lifestyle shift, which for many people means going slow, and adjusting what you can potentially do for a long time. Compulsive dieting hurts the body a lot. From my perspective, diet changes that only last a couple of weeks hurt the body than staying on the same diet. So keep that in mind.
Edit: I have to say that I cut back on leg exercises in favor of another day in cardio (so now its 50% weights/ 50% eliptical), as I wasn't trying to gain mass but rather focus on losing fat and getting a six pack by next summer (it's slow, but i'm starting to see some definition donw there)