TravisRichardson

Carbs. but the good kind. IE peanut butter or peanuts so you have more energy and like others have said protein shake with the carbs and one after while your body recovers.

Instead of lifting heavy reverse it. I.E. you do low reps at heavy weight to get bulky and build mass. Do low weights but more reps and you'll get "cut" and drop body fat and lean out. Good luck