Thanks for the replies, I'm pretty confident that I will be able to lean out pretty soon. I had always been lean but I think it's over the past year, a lot of eating and sporadic training has led me to put on unwanted fat.
So the plan is to cut down to a reasonable level, not too fussed about abs yet. In a 4/6 week period then evaluate and if I'm happy to maintain for a while, I can switch back into clean bulking again. Having read many articles I can see where I went wrong with my previous attempts at bulking.
Training wise I think I'm sorted, just a routine 3 day split. 20 minutes after each gym session. and 30 minutes fasted low intensity cardio on waking, on a couple of my off days. My routine will not change will be heavy as possible, 5 rep range on main lifts.
Dietwise will follow the 7 habits...
Eat every 2-3 hours, no matter what. You should eat between 5-8 meals per day.
Eat complete (containing all the essential amino acids), lean protein with each meal.
Eat fruits and/or vegetables with each food meal.
Ensure that your carbohydrate intake comes from fruits and vegetables. Exception: workout and post-workout drinks and meals.
Ensure that 25-35% of your energy intake comes from fat, with your fat intake split equally between saturates (e.g. animal fat), monounsaturates (e.g., olive oil), and polyunsaturates (e.g. flax oil, salmon oil).
Drink only non-calorie containing beverages, the best choices being water and green tea.
Eat mostly whole foods (except workout and post-workout drinks).
Protein will be somewhere in the region of 1.5g per lbs to 2g. I may gain some muscle while following this sort of diet from what I have read? Also slowly taper carbs off as I get closer to bedtime.
I will measure progress every two weeks. Take a photo and update my blog.