You can't have it all.

To gain muscle you must increase your intake. To lose weight you must do the opposite.
So it's it's safe to say, if you want to lose fat you can't gain much muscle.

The first thing you should ask is, what i need to do first?
Do i have to much fat? What is my main goal? What is the first steps to achieve my goal?

If you have to much fat, let's say more than 14% of body fat, you should lose some weight. There is no sense on building muscle under fat.


If you have under 14%, you have some fat, but not too much, you can build muscle, and add just a bit of cardio so that you don't much fat, and have a proper diet.

At-first you should try to reduce your fat after that you can think about for gaining your muscle.

You can get both goals at the same time. For building up muscles high protein is needed not the fat. So through eating such specific foods that contains high protein and very low fats you can get both simultaneously.
Oyster Mushroom, Peas, Egg, Fish, Broccoli and Chickpeas are some foods for this purpose.

That is not correct.
If you eat too much protein your body can't absorve all, so the excess is going to fat.
What you need is a plan, to increase body mass or lose it.
You can't achive great results cutting on carbs and fat, you need energy to lift more weight, to stimulate more muscle, make them grow.
ThaÃ*s will lead you to some fat gains, but here is where you have to know your body, if you are increasing too much fat and ot body mass, 2 thinks could be happening

1 not enought intensity in the training, not hard enought
2 eating too much, or crappy diet.

When cutting, you will mantain the protein intake, and cut the carbs, you will not grow much, and you will eventualy lose some muscle, but the idea is to keep the most of the muscle with less fat

Fat Loss Exercise
 

:WEIGHT~13:For weight gaining you need to focus on your diet along with exercises.Take healthy and balanced food in your daily routine. You more protein foods such as milk, yogurt, eggs, fish, green vegetables, fresh fruits, and meat etc. You should also join a gym for doing some muscles building exercises.Here is my site you may visit here to get more information.

do muscle spasms are also cause by extra weight?