Questions on Diet

[TMK22]

Ok so I decided to get leaner, Ive always had a naturaly decent body prior to my new job in computers/electronics. Over the last 3 years or so Ive slipped big time, packed on about 20-25 pounds that gotta go. My cousin suggested some clen /cardio/dieting. I started doing some cardio, clen's on the way, what I need to do is find a new diet.
Im about 5'6" 175-180 pounds. Again my intentions are to get leaner, Im not looking to get huge. I have no idea what my body fat % is. If i had to guess, its 20%+. Like I said ive started doing about 30-45min cardio work outs 5 days a week and 2 days of weights, now I need a decent diet.

Anyhow, what would be a good diet for my intentions?

I read the suggested diets thread, but Im not clear on all the acronyms.

Any help would be greatly appreciated.

Thanks in advance.

Btw, first time poster on these boards, be easy on me !!!

[steve0]

check the cutting stick above the page

[TMK22]

Ive read it twice but still have questions...
Copy and pasted this from there

Meal 1:
Lean Protein, 1/2 cup oatmeal ------How much protein and of what?

Meal 2:
Protein shake/Lean Protein (2 tbsp flax)------ What is flax?And what kinda shakes?

Meal 3:
Veggies, Lean Protein ---------- again how much and of what?

Workout

Meal 4:
PWO Nutrition---------Post work nutrition, ok, such as?

Meal 5:
Veggies, Lean Protein, 1/2 cup rice or oatmeal.

Meal 6:
Shake with Flax


As far as lean protein, Im guessing chicken or something, but like how my ounces or so would be good?