Goal: lose fat

Eat the same amount of calories(meat, veges,fruit, and starchy foods after a workout) and do resistance training to include core exercises...squats, deadlifts, benchpress..etc. You should be sore after your workout but recovered before your next workout. If you lose all the fat you want to but still have muscle to build, increase your calories a bit.

Vincent185 wrote: »

Hi all

I'm here because my goal is not to lose weight but to lose fat and increase the amount of muscle I have. So any ideas hints or help would be appriciated. If anyone knows of a group that is focused on this let me know. Add me as a friend.

You should look at doing a recomp.

https://community.myfitnesspal.com/en/discussion/10177803/recomposition-maintaining-weight-while-losing-fat/p1

ETA: It is a SLOW, but generally effecive process.