- Quality is more important than quantity
- Calorie theorists imply you are sloths not expanding enough calories
- Fat people eat just as much as skinny people
- Calories make you obsessive
- Counting calories doesn't work
- Hormones are the real culprit and solution
You want to gain muscle and lose fat. Now you might wonder why the weight gain doesn't add up to the muscle gain and fat loss (6-1.6 = 4.4 which is not 3). I think it's because of water weight. The program I'm using here is called trendweight.com and it actually makes my fitbit measuring fluctuations comprehensible.
But back to what you lose, it's obvious you'll always need a calorie deficit. Only to determine the nature of your losses, just as to determine the nature of your gains, you'll need to get your macro-nutrients right. More precisely your protein intake. Whether you then opt for carbs or fat to complement is your choice. Personally I go for fat. Is it more effective for fat loss ? I haven't run a test using carbs but compared to when I used to eat carbs, energy levels are more stable throughout the day.
So that's a primer on diet design. Calories first. Macros second. But there's a lot more to take into consideration. Stay tuned !