whats a good workout/diet plan to lose fat and gain muscle?

now i dont want no fake mirical diets i just want to hear (from body builders preferibly) on what is the best way to gain muscle and lose fat

Here are a few thoughts
Don’t skip breakfast. It’s the most important meal of the day.Try and eat every 2 to 3 hours
Eating every 2-3 hours speeds up the metabolism. A fast metabolism burns calories while we rest.

here is an example of my daily foods i get up at

6 am and drink a protien shake
8.30 3 egg whites, fruit, wheat toast drink water
11.00 brown rice and veg (broccoli,greens)water
12.30 Chicken Breast, Sweet Potato, water
15.00 protien shake
17.30 chicken sandwich, water
20.00 chicken breast(baked) sweet potato water,maybe some veg

I follow a very good training schedule which includes weight training and a lot of cardio
If your diet is good (stay away from fried foods and low fat products)and you have a good
work out plan it is very easy to lose weight and gain muscle.
I hope this was of use to you.

Low Fat Diet Vs Low Carb Diet, Saturated Fat & Coconut Oil