I recently am seeing a nutritionist and for the past 5 months and it has been going very well. In short, I have been eating 5-6 times a day and cutting out obvious deadly ingredients and foods while still working out 5 days a week. This has produced a 21lb loss in 5 months. I feel great, leaner, my abs are somewhat back, and everything fits alot better.

March 1: 5′10, 215lbs, 19% body fat
July 1: 5′10, 194lbs, 13% body fat

Now, the side I’m not so happy with. Of the 21lbs lost, 12lbs of that was fat, and 9lbs was lean muscle. I was hoping not to lose that much muscle as I’m also noticing a bit of loss in strength in the bench press as well as over all size. I was at around a 2300-2500 ca/day diet, so I assume I need more…..better yet, more protein? I currently am taking Optimum Nutritions shake which is only 20grams 2-3 times a day. My nutritionist suggests I up my calorie intake but a friend who is a trainer says I should not up calorie intake….but protein instead.

I’m a 17 year old male. I am 6′4 maybe still growing a little, but I am about 295 pounds, maybe a bit more. I have a surprisingly built body, and I really am not that fat. Looking at me, you would think I weigh about 240, but that is far off.
I am looking for ideas how to lose weight. I understand that muscles weigh more than fat, so that you cannot gain muscle without gaining weight. I am okay with this, as after I get the fat off I will be glad to lift twice as much as I do now to have tone muscles.

The goal I am looking for is a leaner body. With my large height, I am fine with weighing more that most people, and I know I will never be able to get down to be a small 180 pound kid. The goal I want to strive for in the long run is 225 maybe. My real goal is to lose a lot of body fat though.

I am looking for ideas of workouts and and nutrition that could help. Maybe a list of foods that are okay to eat. Also, if I should do cardio 40 minutes a day everyday or whatever. Thanks!