It's really not hard...

Eat 6-8 small meals daily. Pre-cook all your meals so they are ready to go. Tupperware is your friend.

Rely on proteins like eggs, turkey, chicken, fish, salmon (good fats), some leaner cuts of beef. I try to get all my protein from real foods as opposed to expensive protein supplements.

All green carbohydrates are a go with all meals because they are very fibrous, and are not calorie dense. If you are still hungry and you know you've eaten adequate protein at the current meal, eat more greens. I eat lots of asparagus, brocolli, lettuce, etc.

Starchy Carbs: I eat them first thing in the morning, and center them before and after hard work outs and rides. For example I was in the gym tonight. So I had starches with my breakfast but did not eat any until before and after my upper/lower back routine. Stick to natural carbs like sweet potato, oatmeal (I prefer steel cut), and small portions of brown rice. I try to avoid too many grains and a sweet potato taste better anyway. I never eat bread or pasta. I try to stay away from carbs modified by man. I once read "if a caveman couldn't get to it don't eat it." That thought process got me really lean.

So I really only have starches with 3 of my 6-8 meals. Helps keep me lean and keeps the bloat down but I am heavily into weight training so other people might not care for it. I pretty much eat starchy carbs when I need them.

Simple carbs: Simple sugars like fruit I will try and limit again to my work outs or in the early morning hours. I don't eat too many bananas but stick to low fructose fruits like plums.

As said earlier, I tend to stay away from a ton of supplements because the industry is filled with hype, but I do take fish oil and CLA if I don't get my salmon or other fatty acids for the day through other foods like almonds and walnuts. Vitamins are good too but I really don't bother with them anymore.

Drink AT LEAST 1 gallon of water daily. If your urine is yellow, you aren't drinking enough (unless you've been drinking colored fluids). I drink about 25 oz of water with each of my 6-8 meals. One thing I learned was that many times when I swore I was hungry, I was thirsty. Then you'll find out what a true dehydration cramp is. Stomach twister is an understatement.

When I challenge myself and try to get super lean I cycle my carbs. On low intensity activity days, I eat no starches, moderate days I will eat half of my meals with carbs but centered around my riding and weight training (what I normally do), but then on something like a leg day with tons of squats and dead lifts I eat starches with every meal. This tricks your metabolism and keeps it burning like a furnace, thus helping to get you extremely lean if you stick with it.

How do I deal with this? If I go out with my girl friend or friends on fri or saturday night and I know I have followed my diet, 2 meals out of the 42 or so meals I have won't really do much damage. So I put my "reward" meals there and still follow my diet with about 90-95% compliance. This keeps me sane and willing to do it again next week.

I have kept my body fat between 4.5 and 9% for 2 years straight following what I outlined above.
I understand not everyone has the same goals so this isn't for everyone, but it may be beneficial for someone out there trying to get lean and stay lean. NEVER neglect your legs in the gym. So many guys have this complex like "my legs are already big enough, I'm gonna do some curls instead."

Read the nutrition articles at www.t-nation.com and also read up on a dude called John Berardi. He has good articles on eating healthy without it tasting like cardboard.

Good luck to all of you eating correctly. It is rewarding.