Muscle Mass and Abs

Vikas2301

Hi
My name is Vik and I am 21 years old. My body fat percentage is 15%,weight is 145lbs and height 171 cms. I want to achieve 9 or 10% body fat % for my abs to show but every time i try to do that i start losing muscle mass and when i try to gain the muscle mass back, along with it come the layer of fat again. I'm extremely tired of this routine going back and forth.
I dont take any aminos or supplements or proteins neither do I want to

Please suggest how many calories should i take and in which order protein carbs and fat ..to if not gain any, atleast maintain the same muscle mass whilst getting my body fat % down 9 -10% so that I can see my abs.

Please Help I am stuck here badly!

Beautifullymadetoday

it all depends on what you start as to maintain your weight,
increase that a little bit more and
increase how long your doing your intensity

Guinivere

Eat a protein heavy breakfast (like meat/fish and omelette) with some greens followed by 12 nuts. That lot should help keep your muscle mass and get your body burning its fat stores.. Give up sugar and wheat too. That helped the fat melt off me.

Good luck!

gmallan

Are you trying to bulk and cut too fast? Maybe a smaller deficit with slower weight loss would help retain muscle. Same with the bulk a smaller surplus will help you put on less fat