OK, here is the diet I was on for the oraange county musle classic, its 6 meals a day, you can use this as a reference, but it was made for me, for my height,bodyweight and bodyfat percentage.
http://www.landofvenus.com/diet.html
5 days a week, first thing in the morning, before breakfast, do 30 min to 1 hour of cardio, you do not have to run, a stationary bike or cheap treadmill will work, on the treadmill just walk and maintain an elevated heart rate for the entire time. 1 hour is better because it will help you burn fat faster.
Do Ab's everyday, you can never get enough ab work, do 100 crunches a day.
do not lify heavy, it will only make you big, lift light but lots of sets, my trainer would have me do 100 rep sets each week, for example on leg day, I would do 100 squats, then reverse 100 lunges (each leg). Correct form is more important then how much you lift, example when doing lat pulldowns, do not do behind the neck, pull down to chest and pull at your elbows. I could go on forever, dont ever use those trainers they have at the gyms that just off off a book or standard paper, if you get a trainer get a good one that customizes a workout for your goals.