|
To lose fat you have to eat just under your maintenence level. That means if your body needs 2500 calories a day to function, you eat 2000 calories a day. It should account for a pound of fat a week. You'll want to eat a lot of protien (lean meats, egg whites, whole wheat bread/pasta) and mix it with some veggies.
You can't really gain muscle and lose fat at the same time. To lose fat, you have to cut calories. If you cut too much, your body starves itself and starts eating muscle. It's a delicate balance that is tough to hit. You will need to cut for a couple weeks, then bulk for a couple weeks. On and off again until you cut as much fat as possible and only leave muscle.
I'll also add that I'm not a huge fan of basic cardio for cutting fat and not muscle. You need to do cardio exercises that encompass strength training. Instead of running a few miles, run wind sprints or do stairs. You can also go to a gym and cycle through the machines at low intensities that keeps your heart rate high while working out your major muscle groups. Simple cardio like bike riding and jogging will burn muscle as well as fat.
|