Shirobon

First: Ive been reading the forum as a guest sometimes. Its really helpful keeping it for the pubic to read.

Anyhow. I worked out about 3 or 4 months, and there were differences, fat loss and better overall fitness.
Tomorrow I'm starting a new gym after being out of exercising for one month (College Final tests), and I want to get set in a nice routine i can use this summer and when college starts.

Stats:
175lbs (not on the fit side, but on the average side)
5' 10"
Healthy male that can do moderate to heavy exercise.

Supplements @ hand: Whey Protein, L-Glutamine, Creatine (all EAS branded) and Centrum multivitamins. (Tried Animal packs, but made me too thirsty) I DONT expect to use steroid.

Expect: Tones, lean, fit.

Cardio: I can run/jog up to 3 miles a day, even to I think it's not necessary.

I read a book titled "Body For Life" which essentially state that you can have a wonderful body in 3 months -which now I know its crap- if you follow 2 things: a certain routine and certain diet.

The routine the book suggested was "simple". Every day you would work out no more than 45 minutes.

Day 1: Work out ALL the upper body muscles
Day 2: Cardio
Day 3: Work out ALL the lower body muscle
Day 4: Cardio...
Day 5: Upper Body
Day 6: Cardio
Day 7: Rest / Pig out

Except sundays, those were free days in exercises and diet. When I was hitting it real good in the gym I realized 2 things: It's just impossible hitting all the upper body muscles in one day, in less than 45 minutes. It really takes time, patience just hitting two muscle groups with the adequate form, and only two muscle groups would take an hour or so. So, i figured, if the book got the exercises thing wrong, probably the diet thing too. The diet he suggested was to eat 5-6 meals, three hours break, protein rich meals, low fat and normal carb intake. He didnt specify how much protein calories you should eat and all that. Even tho that seem reasonable, but i dont know much about nutrition.

Whatever. I'm just looking the following: I just really want to trim down the fat, and develop a nice lean toned body (which I know now, for sure, takes time and patience) In the newbie section I read I should cardio between workout days about 45 minutes. 3 times a week, this kind of cardio obviously will trim all the body fat away, but well... I just not sure about all this. I dont want to lose muscle gained and I want to gain even more.

I know most exercise forms, and I feel impact in almost every exercise I make. (Which lead me to another question; when i dont feel impact in my muscles a while after a good training, does that mean the famous plateau, or it just that my muscles are getting used to the pounding? Should i feel impact after every workout?) To me (maybe I'm getting this wrong) impact is the way I know if I targeted the right muscles and got them properly trained. But sometimes I wouldn't feel impact at all or it would be just harder to get impact. "No pain, no gain" I figured. Someone clarifying this would be awesome.

Obviously, this is a bodybuilding forum, so probably someone have threads explaining these things. Just link me, or be patient, and get me going. I already read every newbie related stuff.

Tnx for your time, chums. Deeply appreciated.