I used to be a very fit person I worked construction for 6 years. But, here recently I'm going back to school and I've lost a lot of my muscle mass and gained some weight due to lack of a dietary regiment.

Four weeks ago I started working out 6 days a week, this includes running in the morning for an hour 45 minutes at my home gym and a Muy Thai and Kali class 5 - 6 days a week.

Now this is working well and all but I need advice on what to eat and how often just anything that can be offered that will help me lose fat that i've put on in the past year.

Thanks ahead of time for any help.

Haha yeah i finished my last year of construction work this summer. Basically I could eat like a horse just to maintain my weight.

You are incorporating a lot of exercise into your life. You'll need protein ideally at each meal (3-5 a day) to take advantage of this exercise to bring about muscle gains. The rest? If you want to really lean out you have to watch what you eat so that your caloric intake is less than your output. That might not sound like it helps much...because truthfully im not you. I dont know your metabolism or your propensity to gain weight. You maybe can get away with 3000 calories a day. Maybe you need to eat 2200 to create an adequate deficit.

Here's the thing: As long as you eat sufficient protein, how you want to balance your fat/carbs is up to you. If health is a concern, complex carbs made up of whole grains, vegetables, and essential fatty acids + lean meats. If you're worried more about the scale, treat yourself but realize you need to be moderate in your treating.

Michael