My current goal is body fat loss, I'm at 36% currently. I don't want to lose any muscle in the process though. I lift moderately heavy 3-4 days/week and I just started HIIT cardio. Anyways, my question is about dairy. I've been told to avoid dairy and that I need dairy for its protein(whey and casein), by 2 different trainers. I currently use dairy in my diet in the form of 1% milk in my protein shake and sometimes a 1/4 cup of cheese(fiesta blend shredded) in a chicken quesadilla. (On a whole wheat tortilla) So should I ditch the dairy or is it good to go ?