I don't remember who said what (plus we're watching football), so just a few random comments:
Abs/BF - since you can't isolate fat burn, general cardio and diet (not diet'ING) will determine how your belly looks (there's an old adage that "abs are made in the kitchen").
People also talk about mass vs. defintion (and incorrectly talk about weight vs. reps) - in truth, muscles grow, they don't "define" or alter themselves into a more "cut" structure. Build mass, reduce BF, there's your cut look. Lower weight, higher reps just result in more cardio response, reduce BF, and result in the above.
Eating - healthy is the way to go: no HFCS, no tranfats (both of those are just toxic), whole grain (much better than processed, plus whole grain uses way more energy to burn), then a proper balance of lean protein, carbs, healthy fats (Omega 3's, unsat'ed from Almonds, Olive Oils - stuff that evelates your HDL).
Does that mean bland chicken, rice and unseasoned vegs? No way - we do chicken parm, fajitas, chili, fish (even fried) also faux fried, pita pizzas for lunch, lean red meats, all sorts of delicious food. We also loosen up a little on the weekends.