^^^ I must say with my 6 years experience of training on and off and setting myself different goals to achieve I've found high protein diet little cardio and a heavy weight programme to produce great muscle mass results then to start ripping up less weights more sets and reps and more cardio to help cut up that little bit more , a good diet it key to do both areas though to gain , mass and to loose body fat but both diets are obviously different I'm trying to gain more size again as I may attempt a push n pull competition later on in the year so for instance I'm easting 3-4 chicken breast a day protein shakes rice etc to helpi body supply's muscle what it needs then a heavy weight programme for all muscle groups