How many calories should I eat to lose fat while gaining muscle and strength. Please check additional notes!?

put yourself in a carb and calorie deficit for 5 days -60 grams max,1600 cals BUT keep your protein grams high @ 200 ,so just add up the cals and carb grams of the protein foods + powders to these amounts,cardio each morning - moderate - to tap into fat stores only AND this MUST be done on an empty stomach to keep the glycogen and insulin levels very low,30 - 45 mins should be enough, this will limit muscle catabolism and stop your BMR from falling and therefore stop your BF % rising,now to weights - hard/heavy every 3 days with the meal plan as above - 6 small in REGULAR intervals - now reverse the process to a glycogen massive reload for the NEXT 5 days to shift your metabolism from just about going into a dip and begin to eat 5000 cals per day - 700 grams /complex carbs,protein 250 grams - this will speed it up and induce anabolism ,you will notice the glycogen refilling your muscles as a tight ,full sensation,keep lifting BUT NO cardio for this mass building period,then just go back to the low carb,low cal plan,the following week,the results will be a lowering of BF every single week + anabolism which ALSO burns MORE fat,don't forget to drink PLENTY of water,this plan can be used to get right down to 5 %....

Exercise in the morning to speed up weight loss

while on vacation also don t forget your diet and exercise plans

Try a cardio routine that engages multiple muscles simultaneously

The mix of cardio and toning five times a week will keep metabolism humming

Drink plenty of water daily

strap a parachute to your back and spend 30 minutes skydiving over the volcanoes in tongariro national park new zealand

Go for kettlebell workouts to burn more calories in less time

create emergency packs filled with healthy foods such as nuts fruits or sliced vegetables to help you avoid unhealthy temptations

if food was your only source of pleasure make sure to reconnect with other things you enjoy music sports volunteer work or movies for example