The typical Anabolic diet is a bit unhealthy and your health should be priority first and foremost, which will lead to great gains in muscle and fat loss. This was the first low carb diet I ever went on and got fat on it!..the 2 day carb ups did not agree with me one bit. I have since learnt of how insulin resistant I really am.
Anyway, back to you…Suggest the following to lean up and gain muscle!
Carb: trace - eat ONLY green veggies
These macro ratios will vary during the length of your diet. I.e, more protein and less fats when your fat loss stalls, even after added work.
Pro sources - meat(game preferably), eggs(omega 3 preferably), fish, chicken(free range preferably).
Fat sources - Cook all food in coconut oil or macadamia nut oil, Add olive oil to salads(if u have salads), nuts and fats from red meat.
Carbs - As I said Only green veggies, but onion, cabbage is okay.
Eat 6-7 meals a day.
Do this for 14 days, then have a cheat day(eat carbs all day). Thereafter, have only ONE cheat meal, once every 7 days.
Postworkout shake will be Protein, glutamine, glycine.
I suggest doing a mix of heavy and lactate work. So you could do 3 heavy days, which will build/preserve muscle and 2 lactate days to smash the fat off. This worked very well when I got tooo fat, haha.
Check out Thibs article on “Destroying the Fat” OR “Refined Transformation”. Both have great tips on dropping fat/body comp.
I am not a fan of low int cardio. IMO it leads to muscle loss…many may argue this, but this was just with me. Poliquin has some great info on why not to carry out low int cardio and why to use HIIT instead.