HELP!

controlyouself

i NEED to lose a little bit of weight and become super muscular how do i do that?

cmeiron

You can only lose weight OR gain muscle...not both. To lose weight you have to eat at a deficit, but you can retain lean body mass and gain strength while doing so - you might actually get the "look" you want at this point (good muscle definition). When your body fat % is down to a good point, you can increase your intake to eat a surplus and build muscle.

To cut (lose body fat): consume enough food to fuel good workouts while eating at a moderate deficit (TDEE -15 or 20%). Eat at least 1 g protein/lb lean body mass and about .35g fat/lb body weight. Lift weights (heavy ones) three times a week. Do a little cardio for funsies if you like it; HIIT workouts are awesome. http://www.myfitnesspal.com/topics/show/819055-setting-your-calorie-and-macro-targets