When you do the math it just doesn’t seem possible to lose the fat and build muscle at the same time.
You need calories to build muscle, they supply energy to the muscle tissue. If you take in more calories than required to build muscle you end up increasing body fat. To prevent an increase in body fat you must limit your calorie intake.
You need to make sure that you put your body into a catabolic state to break down the muscle and an anabolic state to build muscle. In order to do this you should have a serving of lean protein before and after your workout. Many find this difficult and use protein shakes to get the protein required to get your body to move into these states. Protein shakes and bars are a great way to help your body get into these zones. Of course you do require exercise also. I would suggest a low carb protein shake or bar some shakes and bars have a high amount of sugars which are unnecessary.
Your work out should consist of at least;
2 heavy lift days doing the muscle groups on your upper body one day and muscle groups on your lower body on the other day.
2-3 days of lower weights and much higher reps on these days you cycle the workout so you are doing upper body then lower body, it could look like this chest press, squats, tricep kick backs, hamstrings you want to make sure you work out all the muscle groups on the days you do this burns a lot of calories.
At least 1 day of easy cardio.
Weight Loss
Your weight x13 so if you weigh 150×13=1950 calories per day
The amount of protein you should be eating to lose weight is take the weight of your lean muscle mass, you should be eating 1 to 1.5 grams of protein per pound.
5 to 6 small meals per day is optimal.