I like Berardi’s list of eating habits (indeed, they serve me best for maintaining my actual bodyweight and bf%).
But if I need to get ripped asap, I just go very hypocaloric (provided that I get in enough protein and fibre/veggies/green salad).
In my case (200 lbs, 15% bf, 5,6") it means going as far down as approximately 1500kcal (and at least 200g of protein) and making a refeed (mainly carbs, ca. 1g protein / kg of body weight and at most 20g of fat) of about 4000kcal once a week.
Training-wise I use cluster training (mainly basic compound exercises with a bit of arm training tossed in for good measure) which enables me to circumvent the usual cns exhaustion; that way I can train my whole body six times a weak (ungeared).
This method has always worked out best for me; I was able to drop 50kg of body fat (and water) in 16 weeks while at least retaining my muscle mass (my upper arms’ circumference remained constant, indeed).
I’m not trying to fish for compliments or bullshit anyone - that’s just the way it worked for me.
The downside: that extensive cluster training took me about 2.5h a day; and on top of that I incorporated a lot of stretching to prevent injuries; so including a proper warm up and cool down - stretching included - the training took me about 3h a day. Lucky me was a student at that time, so it worked out quite well.
Hope I could help. If you’ve got any questions, just ask away.