keep/add muscle while losing fat

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    keep/add muscle while losing fat


    How many calories carbs and protein should i be taking in if i want to lose a little bit of fat but pack on muscle at the same?...doing 30 min cardio 3 times a week eating pretty decent. Eating eggs tuna talapia chicken breasts veggies some fruit brown rice isopure rtds zero carb protein pudding cheesesticks and taking assault...concret...and dandelion root ...any suggestons?

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    id suggest a ketostyle diet 400 above maintence on workoutdays (maintence meaning you body weight x 13 no activity factor included)

    and at maintanence on NON workout, but doing low intensity cardio.
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    I managed to lose 4 pounds of fat while gaining 2 pounds a muscle each month by using intermittent fasting and a calorie surplus.

    Simply alternate days of fasting with no food at all and a 3500 calorie diet. I was amazed at my results because it was like bulking and cutting at the same time.

    Intermittent fasting isn't for everybody but after using intermittent fasting for the past 6 months I wouldn't go back to dieting.
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    yea IF works good for protocol i mentioned. how i do it.
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    i like fasting and loading. Cadio days fasting, lifting days loading. Allows you to eat bad sh!t sometimes so you can still manage to stay on a diet and lets you still build some NEW muscle. Then the fasting days (1400-2200cals max) you hit cardio hard. loading days (2600-3600cals, mainly protein) lift hard & heavy
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    Interesting concepts...... are the macros around a 40/30/30 protien/fat/carbs? no matter what the cal intake is?
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    Try doing HIIT training for your cardio sessions. This should help with target more fat loss quicker than other cardio workouts.
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