Well, i just typed up the greatest post of all time and got "In order to view this page, you are required to be logged in..." and the greatest post of all time was lost in time.
So im going to post a link, this link tells you everything i said but is not layed out as nicely.
You follow anything close to this diet and you will cut bodyfat while maintaining strength/muscle.
You choose not to follow it, all i can reccomend is:
Morning = no fats, high carbs
night = fats, no carbs
Meals are either PROTEIN + carbs or PROTEIN + fats, with atleast 2 meals having Veggies(frozen, green pepps, spinich, brocilli)
Carbs = Oatmeal(not instant), brown rice, WW pasta, some wholegrains are ok, flax/rye hot cerials
fats = from eggs,fish,flaxseed oil(one of the best fat sources things you can buy, buy a liter at a health store)
TIP: Cook all meats ahead of time, Dont cut calories too fast(go 300 calories per day below maintenance your first week, then every week or two weeks cut another 200 calories perday), dont go too crazy on cardio its mostly diet.
So if you maintain your normal BW at around 2800 calories then :
week1&2 : go for 2500, week 3&4 2300, week 5&6 2200. Figure it out, aim to lose 1-1.5lbs/week when starting out, it will lower as you cut. You might notice you cut alot after first week because of lowering carb intake.
Best nighttime meal:
Cottage cheese+ flaxseed oil
atleast 4-5 meals/day, I do 6.