The Best Diet for this Stuff is the Targeted Ketogenic Diet (TKD)
Targeted Ketogenic Diet (TKD) by JCDfitness
The only difference between a targeted ketogenic diet and a standard ketogenic diet is that a minimal amount of carbs are allowed around workouts. This diet approach is very practical for those who perform intense weight workouts. These particular individuals will benefit greatly from the extra energy provided by carbs to fuel their workouts during the week. A targeted ketogenic diet is also a viable approach for diabetics and those who are insulin resistant.
In short, depending on the duration of the workout, one should aim for about 25-50g of carbohydrates prior to working out; this amount of carb energy should be sufficient to fuel a 30-60 minute moderate volume weight training session. Another viable option would be to have a small carbohydrate meal an hour pre workout and sip on gatorade throughout the training session.
Not only is this a great approach for fat loss, a targeted ketogenic diet is a great way to maintain for those who have insulin sensitivity issues.
p.s.
There are two inevitable truths when it comes to building muscle or losing fat:
1) To increase body mass you need to consume more calories than you use.
2) To lose body fat you need to consume fewer calories than you use.
