First and foremost, any body
First and foremost, any body builder or fitness Guru will tell you, a 6 pac and shedding weight is 80% diet. Caloric deficit has always been my problem. My current goal is to become addicted to running, so I can eat what I like and still get sexy! ;o)
TJ, I don't know what your current work out program involves, but a great book for motivation and the best fitness program I've used so far is "Body for Life" by Bill Phillips. I use a modified version of his lifting program for strength. I was always an athlete and after HS, I was still pretty strong, but I never got muscular or looked the way I wanted to, till I did this program! Now I alternate it and an endurance minded, light(er) weight more reps 5x20 superset program (five sets of 20 for 100 reps per body part combining opposing muscle groups). Muscle confusion is important in burning fat as well as putting on muscle, so once my body adapts and I no longer get sore on one program, I change it to the other.
Resting Metebolic Rate and muscle mass research data is all over the map. The problem lies in the data collection. How do you increase muscle mass without stoking up the ol metabolic furnace? Well...you can't. Here is an interesting read:
http://www.thefactsaboutfitness.com/news/cals.htm
The cliff notes are this: Lifting weights to add lean muscle speeds up the metabolism. Determining how much of the increased metebolic rate to attribute to the lifting program and how much is the muscle gain is the conundrum. Still, cardio and weight training together are the sucker-punch combo I'd recomend for keeping the metabolism up and the fat on the way out.
One of my wife's friends, who was a competition body builder in 2 dif classes, said all she ate to put on muscle was fish, turkey and chicken, when I asked her about which protien shake. She said she had problems with the protien shakes. She would gulp them and get something called a "protein baby". Basically a pooch in her lower abdominal area...I did not ask the cause. I didn't want to know! LOL! So if you go with a protein, remember to sip it! Haha!
Hope this helps.
-Jonny
PS: Don't forget that gravity pulls harder on muscle than it does fat. If you are on, or just started a weight training program or add protein to your diet and start to see changes, temper the scale readings with a tape measure, the mirror and how your closthes fit. I actually gained 10lbs on the scale from lean muscle mass out weighing my fat loss over about a 4mo period, but my clothes fit looser and I looked better in the mirror.