How to lose weight and gain muscle

Article on how to gain muscle with more protein

"Both groups went on a low calorie diet, one with higher levels of protein than the other.

The higher-protein group experienced muscle gains -- about 2.5 pounds -- despite consuming insufficient energy, while the lower protein group did not add muscle.

The lower-protein group at least had the consolation of not losing muscle, which is a predictable outcome of cutting calories and not working out, say researchers.

"Exercise, particularly lifting weights, provides a signal for muscle to be retained even when you're in a big calorie deficit," says Phillips.

Researchers were intrigued because the high-protein group also lost more body fat."

I Gained muscle on Atkins while in nutritional ketosis  link

I documented this with a bioelectrical impedance scale.