Originally Posted by Jim_Gunn

The formula to lose fat and gain muscle is pretty specific. I break it down like this which worked for me:

1- Weightliftng- 4 days/week, with intensity!
For ex. Mon- Chest/Triceps, Weds.- Back/Biceps, Fri- Legs, Sat- Shoulders & Forearms

2- Cardio- At least 30-60 min 2-3 times per week on off days from weightliftng. You have to work up a good sweat.

3- Diet- This is key. Eat clean foods, no fast food, no sugar, nothing too fatty. Eat mostly lean meats, veggies, fruits, and whole grains (limited). 4-6 Meals per day. Drink only water or tea. (Nothing liquid with calories)

5- Count your calories (FitDay.com) Eat slightly more than you basal metabolic rate (there are many calculators on Bodybuilding.com) and if you are just starting out you will both lose fat and gain some muscle. Eventually you will have to figure this out more precisely and improve your diet even more to either eat slightly over your baseline to gain muscle or eat slightly under your baseline to lose fat and maintain your muscles.

Stay consistent and learn to cook. If you work hard and eat a good diet results will follow!