Can you help me with a diet a plan to follow to build muscle and lose fat?

Hi Geoff,
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That's pretty amazing because I am 44, have 2 kids, work several different jobs virtually every day and night (including weekends) and have osteoarthritis in my shoulder.

If you've been training for some time and have been training hard and intelligently, then you have to break your training up into "gaining" and "cutting" phases. Unless you have incredible genetics or have just started training or got back into it, you are unlikely to gain muscle and lose fat at the same time.

Fortunately, I have done an article on bulking up to gain muscle mass and have done another article on burning fat and getting your six pack ready for summer. Generally, the longer you have been training, the shorter can be your seperate bulking and cutting cycles. So they can last from as many as 12-16 weeks to 4-6 weeks.

To gain mass, you generally find if you 'bulk' for too long, you put on too much fat and with cutting, it depends upon how much fat you have to lose. Of course if you lose weight too quickly, you'll lose a greater proportion of muscle.

Anyhow, below are the two articles to use as a starting point. You can then either search the site for more info on any topic (just use the 'search' bar) or ask a new question...
http://fitnessinventor.com/articles/652-how-to-gain-muscle-it-s-the-calories-stupid
http://fitnessinventor.com/articles/1789-musclediet-six-pack-plan