I went from a fatass 208lbs. to a lean 168 in 5 months, despite an over-30 metabolism, and while simultaneously boosting my 1 rep max in bench press from around 145 to 215.
I've streamlined my workout into two days:
day 1: standing overhead press (clean from floor), bench press, incline press, deadlift
day 2: wide-grip pullups, medium-grip pullups, standing barbell curl, standing alternating dumbbell curl
Reps of 5, never to failure, as per the advice of strength trainer Pavel Tsatouline.
As for diet, still sticking to raw fruits, but cottage cheese and lean fish & poultry are good protein sources. Definitely steer clear of cooked grains (rice, wheat, pasta, etc.) and keep the daily cals under 2000 and you'll see the fat go bye-bye quick.