Weight Loss + Muscle Gain Help

[Chico]

I'm 5'7, 150lbs.
I am around 19-20% BF.

I want to lean out, but I don't want to lose the muscle that I have.
What should I be doing? Calorie deficit? How much? Protein?
Should I be doing whole body strength training every other day at the gym?

I'm just kinda lost and need a plan.

 

[Deleted member 54208]

2.5 grams of protein per kilo of body weight. First of all, calculate your basic calorie requirement, then subtract 500 calories from your basic requirement. That should be enough for a comfortable deficit without muscle loss. Just remember that protein and muscle training are the most important things in a deficit. Continue to train hard and eat “normal” food (i.e. organic food, meat, eggs, fish, etc.). Track your calories. and you should be good to go. And don't focus so much on cardio, cardio will give you hunger spikes and you'll be EVEN hungrier. 15 minutes of high-intensity cardio a day is enough.

 

[ChickenRun]

cut out the the calories from your carbs (im not saying cut out carbs completely)

and obv just workout