12 Week Body Building Program | Health and Fitness

How do I Build muscle and burn fat and NOT muscle?

Hello
Im 24, Im 5?11, 76kg (12 Stone) waist= 32? body fat =about 19%
Im currently on a healthy diet and take protein shakes in the morning and after my work out.

Training program= 4days a week which always includes the following 10mins core training, then about 20mins cardio. and different muscle group trainin (day 1 chest becep, day 2 thighs and calf, day off , day 3 back and shoulders, day 4 bicep tricep) and a 5-10 min swim after the resistance training.

I want to build up muscle and reduce my body fat as low as possible and have definition.
Have been doing some research and they keep contradicting each other. Should i continue the cardio, should i do it fewer times a week etc.. I dont want to burn muscle.

Any tips and advice will be appreciated. Thanks in advance

Eat more frequently, try 5-6 meals a day. Eat lower carb and high protein. Im 5?2? 114 lb and when i want to gain muscle i eat about 50g carbs and 130-170 g protein. Really try to drink a gallon of water a day and exercise (weight training/lifting) to gain the muscle. I gained like 6-7 lbs of muscle in 4 months and im a small female and i also kind of slacked, but since your a guy it will be much quicker.

hope i helped and good luck! xxx

6 Week Muscle Gaining Program

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Source: http://www.newlifecbc.org/12-week-body-building-program/

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