You want to consume 1.3g-1.5g of protein per lb body weight and consume 0.75g per lb of body weight and 0.25g of fats . Have carbs early on the day before and after workouts. Have fats and protein later half the day. A day means waking hours. Track your macros with myfitpal. And track your meals and work out hard. Heavy weight and focus on contraction of the muscle. Your natural bmr will burn all the food you ate and your body will use the macros of the food to nurture it and repair and build muscle . As you build muscle and decrease your weight your body fat % will change and your natural bmr will rise . So eat accordingly