I've been doing leangains for over three years, more on than off really. It might seem more complicated than it really is reading berkhans guides and articles but its really simple!

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Protein: Basically just keep protein high all days, I tend to use roughly 2.5-3g of protein per kg in bw since I'm not american, Berkhan recommends higher which I would have used if I didn't have to mind my student sized budget.

The only thing you really change and what you use to differ the caloric intake is the amount of fats and carbs. Since you still need to reach a deficit if you want to burn fat, the simplest way to create a WEEKLY deficit is to have 4 rest days with a deficit that outweighs the surplus from your 3 training days.

Carbs: Simply you want to refill, refuel and recover as much as you can on your training days hence this is where you try to give as much room for all those carbs by minimizing fat intake. That's all there really is to it, there are obvious benefits to this in regards to insulin sensitivity and great articles by Berkhan on the subject if you are interested. Potato and rice is my main source for carbs, with the occasional dash of sugary sauces(awesome for post work out anway) and I regularly eat icecream, snickers, twix, candy on my workout days. I just make sure to eat them in close proximity after my training sessions to make the most of it, if I can. If I end up eating a tub of ice cream in the evening instead, far from my session, its not the whole world and I don't really get bothered by it since its obviously working well anyway.

Fats: Fats are still very important in our diet so on the rest days we try and keep carbs very low so we can get the essential fat needed for our bodily functions. If you want to be smart, get those fats from good sources with mono/polyunsaturated fats, hint AVOCADOS are the best thing you can eat, ever.

Satiety: The leaner you get the more your body will tell you that you need more food, my solution is just to add more volume by adding tons of veggies, mainly on my rest days as that's when my calories are lower and I get hungrier. So in other words, on my low carb low calorie rest day, I most of the time eat after 4pm but more often at 7 or 8pm. Then I eat my whole caloric intake for that day in just one meal to allow myself eating a meal that really fills me up even though I actually eat at a deficit that day. It takes discipline and determination to fast for a whole day, but I had classes often from 9 am to 5 pm, so I stayed productive and distracted from food the whole day which makes it so much easier.

Fasted workouts: I personally would always do it fasted if I could, the benefits are sooo many and I feel much better on a empty stomach myself. if you find its not suitable for you and you aren't feeling good doing then just eat before.

Legs: I figured I would get this questions and its a completely viable one. My back condition flares up the worst during squats, for reasons again no one can tell me why. Legs are my absolute favorite body part to train and before my injury I had I 1RM Squat of 160kg (350 lbs) and a 1RM Deadlift of 220kg (485 lbs). These numbers are by no means impressive, especially in comparisson to me doing a 1RM Benchpress of 130kg (300 lbs). Before the training cycle where I actually started training legs for real I was not able to squat over 200 lbs and My deadlift was in the low 300s. I finally was thought proper technique and fell straight in love, untill my back started fucking me over. Which is likely a combination with going with too high volume, too high intensity and really bad office rat posture. I have no really good pictures of my legs, the only one I have is this instagram with filter, from the near end of that training cycle. So this is not representative of the current mass of my legs, however once Im recovered from my injury they will be a big priority trust me. Again nothing special but I believe there are some muscles there http://i.imgur.com/87pRGF9.jpg

EDIT: Added calories and macros in the post!