[HardcoreZ28]

Good luck with the diet man. I'm kind of in agreement with everyone....exercising is the biggest part of this regimen. And you don't need to "diet" in the traditional sense, just clean up what you eat. Like you said, cut out all the fast food. Eat a lot of protein in the form of eggs, red meat, and chicken. Get your carbs from baked potatos, rice, and green vegetables. Fruits and veggies are great sources of vitamins but not that essential to losing weight or gaining muscle mass. A good vitamin will take their place. Try to eat 6 small meals a day instead of 2-3 large ones. Tuna and things like trail mix make great mid day snacks.
I keep my workouts to 45 minutes to an hour a day and haven't run in a good 2-3 years and I'm still fairly defined and carry enough mass to look "big". Think "smarter not harder" when it comes to diet and exercise. If you need any workout or diet tips shoot me a PM and I'll help you out.