losing fat

To lose fat AND keep muscle you have to make sure not to over train — 4 days per week is enough. You should use lots of basic exercises and shoot for 6-9 reps per set. Cardio should be done 4-5 days per week for 30 min sessions. Do it on an empty stomach but sip on 5-10 grams of BCAA’s and glutamine. Diet should be 1.5 grams of protein per lb bodyweight and carbs about .5 grams per lb. Take in 25% of carbs for day at meal #1, 50% at post workout meal, and 25% at meal after post workout. At other meals with no carbs make them protein plus healthy fats like almonds, walnuts, avocado, natural PB. On non training days reduce calories by about 25%.