How do I gain muscle and lose fat?

[churro12]

I weight about 180 and when I gain muscle Im 198 and fat then when I start to lose weight the muscle goes with it .does any one have a diet i can use to do both right now I eat about 2000 calories and eat pretty well when Im 198
I eat about 3000.

 

[xcelbeyond]

It has to do with much more than just calories. What's your age, body type, activity level, meal frequency, specific macronutrient breakdown, workout regime, amount of rest, etc?

 

[churro12]

my regime

Age 30

body type endo(top half) ecto(bottom half)

activity level medium

meal frequency 5-6 meals a day

macronutrients ?????????

work out regime
day1 chest & biceps
day2 30 mins of cardio and abs
day3 Thighs
day4 30 mins of cardio and abs
day4 shoulders and triceps
day5 30 min of cardio and abs
day 6 back and calves
day 7 30mins of cardio and abs

amount of rest 8-9 hours a day

 

[Extra_Strong]

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[Big Danny]

In my opinion you have to increase your protein intake. You didn't mention anything about how many grams of prot./day you eat or drink(protein shakes).It seems to me that you do a little bit to much cardio. Three sessions per week will be more than enough in order to preserve muscle.

 

[TheGame46]

you need to get your nutrition in check and then get in on a good workout program with high frequency.
Your diet should consist of about 20-35% protein and around 55% carbs.
You should eat close to maitenance calories and this combined with the right workout routine will be your best bet.