Diario di Gentiana30, 03 apr 18

I'm doing the same thing. So, to build muscle you have to stress the muscle and force it (and really your whole body) to adapt.There are different ways to do that. I choose to lift weights in a super-slow protocol as discussed by McGuff in Body by Science. I strongly recommend his book not only to understand the science aspect (he's an MD), but also to avoid injury. Look at my journal for weight lifting entries and more. As far as diet, I'm following LCHF, and I do a bit of intermittent fasting. Good luck.  

I do intermittent fasting, low carb, and I lift weights 3x per week with cardio in between. Good luck with your plan! 

Rosio19 is your go-to girl for that! 

Unless you are completely new to working out it is not possible to build muscle and loose fat at the same time. To loose fat you need to be in a caloric deficit, and to build muscle you need to be in a caloric surplus. But if you are new and your body is not used a stimulus of weights/exercise than just eat in a slight caloric surplus with good food choices and you’ll be fine. Good luck!! 

Low-calorie foods will help you lose weight, but to gain muscle you need to increase your protein intake. It's not easy. DanTheMan99 is right. 

Well I have to agree with HardDaysKnight, do the exercise slowly. You can build muscle. You need a program to work the different muscles. If you're goal is not be become a bodybuilder then you might not gain any weight. I'm assuming that you have a small frame. Core exercises are also extremely important. If you look at where fat goes when it leaves your body, you will find that it mostly goes out through breathing out. Exercise is great for it! 

It's not clear to me why on a calorie deficit you could not build muscle. The body does not metabolize muscle, fat, blood sugar, and anything else, equally in the face of a calorie deficit. It discriminates among the available sources. I can well imagine a scenario where your insulin is constantly high and it's impossible to get the energy out of fat. Indeed, that *is* what happens to the obese. But lifting weights has been shown to correct this metabolic syndrome. If you're on a LCHF plan, and in ketosis your insulin levels will be low and your calorie deficit will be supplemented by stored body fat. Could there be some muscle loss? Sure, but if you stimulate the muscle sufficiently, it will rebuild and grow stronger if there is sufficient protein. There may be some benefit in spiking your insulin and then consuming your protein, but that has nothing to do with excess calories. Excess calories do not build muscle, they build fat.  

Do a split routine working out a different muscle group per day with sets of 8-12 reputations to promote hypertrophy. High protein diet and throw in some cardio a couple times a week. At least that’s what I have researched. 

Thank you everyone for the advice will be making adjustments to my workouts and diet. I do lots of cardio for about 45 mins and an hour of weight lifting for about 6 days a week