Nutrition with weight loss and muscle gain

Here are a few guidelines to follow when trying to lose weight and build muscle simultaneously.

1. On days you do NOT lift weights, just cardio - eat a low kcal/low carb diet -50% protein, 30% carbs, 20% fat. Roughly 1200kcal - 2200kcal.
2. On days you lift - eat a low kcal/low carb diet up until workout, then after workout, get 75% of your calories in by the form of mainly protein and carbs (pasta, rice, beans, bread, chicken, fish, fruit, potatoes). You want your caloric intake after your workout to be equivalent to your entire day of cardio-day eating. The reason for this is, your metabolism sky rockets after lifting weights for up to 30 hrs, and in this time your body needs protein and carbs to maximize your training. So, grub down after you lift, but minimize the FAT! After lifting - 75% carbs, 20% protein, 5% fat.
3. Try to consume 100g of carbs within one hour after lifting weights.
4. On days you just do cardio, try to eliminate carbs after 6pm.
5. The best type of cardio is interval cardio (burns fat the quickest)..some examples..2 min run, 1 min walk...15sec sprint, 15 sec rest...30 sec jump rope, 30 sec rest..etc
6. Give your muscles adequate time to recover - 2-3 days between muscle groups.