Diet, cutting and lifting

[maxwkw]

I have always stuck to the "feed the muscle starve the fat" cliche'. Make sure that your getting at least 1.5 gram to 2 grams of protein per lb. of body weight. You wont lose muscle if your providing your body with enough "good carb's" and essential fats, (the important ones) for fuel. As far as your cardio, if your in your target heart range and not forcing yourself out of breath then your good. If you are doing High Intensity Interval Training (HIIT) then restrict it to twenty minutes.high intensity interval training should never be done for this long But quickly replace Glycogen storage afterward with a good post work out protein shake containing simple sugars (very important) within 5 mins.not really that important and make sure it contains enough protein.

As far as lifting heavy and not enough "good calories" that is essentially true, however, working out without proper nutrition (good calories) period, wont get you anywhere either. You have got to maintain Carb's and essential Fats, they are the only thing the body recognizes as fuel. Without ingesting enough protein to maintain your muscle or muscle gains, then you are at more risk of losing the muscle you have.

you have to create a caloric deficit to lose fat

good calories or bad if you're eating too much you won't lose anything.

To preserve lean mass, just make sure you're lifting heavy. Keep protein intake high and make sure you're getting you're essential fats, beyond that just try to get as many nutrients as possible.