Also, I just came off a low-no carb diet which I came up with myself. In theory, I should've lost a lot of muscle but I didn't appear to. It was a low-carb, no fat, high protein diet for about 10 weeks, with occasional carb binges where I couldn't take the cravings anymore. In the last two weeks, I removed all carbs except one rice cake or one slice of bread post-workout. I was pleased with the results, but all the fat that I lost in 12 weeks of dieting, I've put back on in 3 weeks. Given the amount of donuts, pizza and Burger King I've eaten, this isn't overly surprising. But it's got me thinking about my next cutting phase.

How much carbs should I take to lose fat safely and preserve maximum muscle? I know I shouldn't remove carbs completely.... and I probably shouldn't remove fats completely.

Which carbs/fats should I be taking? And how much? Flaxseed oil?

I also think that the way you end a diet is the most important thing. Ease out slowly - never binge. Slowly raise your calories over a few weeks and take something like tribulus or a steroid to encourage your body to use extra calories to rebuild muscle not fat.

This is my approach and maybe others don't favour it, but I am currently 3.2% b/f so it obviously works.

Water plays three vital roles in your body ( I find it odd how many people are not familiar with these facts):

1 water helps your body cool down

2 water helps remove cellular waste to prevent lactic acid build up and prevent delayed muscle soreness

3 water helps prevent dehydration, you can buy products like gatorade or just make your own high quality drink with water, a Little honey, some salt and optionally some potassium. Remember; muscle has a high water content, they need that for working and the more you give your muscles the larger they look and harder they will contract.