Hm...this is all about nutrition and training bro I can point yah in the direction
I think works , but its a try and error process always, some stuff might work for me and not for you , and some for you and not for me...But I have yet to meet someone that doesn't like the results of well applied Intermitent Fasting , its a LOT of reading material , but it helps , so READ IT ALL and think it up , its a good sunday for that
:
http://www.leangains.com/2010/04/leangains-guide.html
Thats the main idea behind it, go around the website I gave yah and check the other stuff , the studies , trials and examples if you don't believe it yet, it is scientific and empiric knowledge at its best.
Now if you DID like it , there's a process called Recomp , to burn fat and build muscle , it is a bit slower to make size gains , but you are putting down fat at the same time , so here is how to get the diet ironed out:
http://rippedbody.jp/2011/10/23/how-to-calculate-leangains-macros/
If you check the links on this last one , in the read you have many useful hints , and also you can find the basic training programs there , well links to them for Starting Strength and 5x5 , which is what I would recommend for someone starting to train properly and with a nice diet.
Any questions , read it up and feel free to ask if you get stuck somewhere
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