Keep in mind that this diet was tailored to my activity level and size. Fortunately, we are the same height and when I went on this diet I weighed 205. So, I feel it could work for you. It will definetly lean you out and you could get stronger if you train like this:
3 times a week, say, a Mon, Wed, Fri, schedule.
Legs - Monday
Shoulders, Back - Tuesday
Chest, Arms, Abs - Friday
No workout should exceed 30 minutes. Mine range from 15 to 30 dependng on how heavy I am going. If you are a natural weightlifter, this, in my opinion is the best way to train.
Train intensely, with the foucs being not on how many reps you get but on going to ultimate muscular failure --searing pain. That is the only way to indeuce new growth.
Every time you workout you should switch your exercise choices and orders. For instance, if you usally begin legs with a leg press or squat, try leg curls first. Then move to stiff leg deadlifts, then leg presses, then leg curls, calf raises, and then get out of the gym, if you can walk.
Sometimes I pick weights that I know will get me in the 6 and under rep range for the week, and other times I work with a alot of reps and lighter weights, sometimes just my body weight. If you have been doing heavy bench presses for a while, try doing expolsive push ups off the ground (your hands leave the floor) till failure. YOu will end up doing regular push-ups by the end of your first set if you do these to failure. Remeber to warm up first with light weights and progressive move toward your 2-3 working sets till failure.
Also, if you have a training partner he can take you to beyond failure which will be partial reps kind of like X-reps (
www.x-reps.com). Dont buy the book, just realize that it's okay to break your form on exercises at the end of your working sets till failure.
Hope that helps.
Also, this diet was also given to me while I was training for a judo/jujitsu tournament so he factored in my other activies as well.
Now I am training for a 100 Meter event so I run/plyos/drills on my between days.
Remeber to get alot of rest. The weekend could be for that. The water intake is super important as well. Muscles need water. At least a gallon a day.