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Looking to lose fat and build lean muscle, NOT add bulk. What is the best protein for this? Currently using PVL Whey Gourmet.

I had a gym instructor tell me that if I want to lose weight, I shouldn't eat anything after 8pm.

Then I had people tell me you should eat carbs after a work out.

If I work out every night...

This sounds good, but I don't know if this is workable for both myself and my wife due to our schedules...is there a diet with a more real food options? Also, I only generally get to work out between...

ok: so what about the routine?
What's a good mix of cardio and weight training?

And how long should the cardio be, and what should I be doing when lifting weights.

I have whey gourmet...

So, what are bad things to eat, and what should I eat in terms of portion size? Here's how my day generally goes:
8:15am Breakfast: cereal w/ 1%milk, oj
12:15 Lunch: Sandwich w/mulitgrain bread,...

I'm 6'0 and weigh about 217. I'd like to be about 190 or so. I've been going nuts with cardio (30 mins+ each time) for the last two weeks, but haven't lost one pound. I stopped lifting weights...