Well, all I can say is that I've been consistent with my training and nutrition for years. I have a very small frame, so all my size is muscle mass, not bone structure.
That weight is just from dieting regularly. I did no water manipulation methods, just random weighing before I took the pictures each week. I ate carbs every day, so there was no attempt to drop water.
Yes, I do feel that my next step to leaning up even more would've been cardio. However, without a contest in mind, I feel I was lean enough.
I follow my own training program, Growth Stimulus Training. The program consists of multiple rep schemes (4-6, 8-12, and 15-20) for supplement lifts. The program consists of multiple intensity levels for core lifts as well (60 through 90%). The program is based around working movements, not muscle groups, so there are 4 workouts (squat, press, lift, and pull). Googling the program will lead you to more information if you're interested.
I am a lifetime natural. No offense taken btw. I don't feel that I have any need to assistance right now. Maybe later in life, but not right now.
I went purely by feel, and I'd say that I hung around 100g per day. There were days that I'd go hard and bring it down to 50ish though. If I felt like I needed a boost, I ate a carb meal. If not, I stuck to a protein + fat meal. I have a set of concepts that I follow, and that I have others follow as well, but this was mainly an instinctual cut.
I actually logged a month's worth of my meals on facebook in a photo album. PM me if you'd like to add me and check them out.
One, there is no way that guy is 6ft and only weighs 190ish. Two, he says he lost around 13 lbs. If he started at around 12.5% bodyfat he would have had about 175lbs of lean body mass. If he lost 10lbs of fat and 3lbs of muscle, his final bodyfat % would have been about 8%. There is no way that week 10 pic is at 8%.