hey Colin,

In my opinion the best way to lose fat and maintain muscle is to do bodyweight exercises. They provide great resistance for maintaining muscle mass, even build muscle mass if you do pull up and hard exercise like that.

Also they are great for losing fat because they make you breath deeply and stimulate human growth hormones if you do them hard enough.

As for food, eat 5 to 6 time a day small meals that have around 40 grams of protein in each meals. Eat lots of veggies and low glycimic index food like oats, sweet potatoes. Stay away from process food, like bake goods and the likes.

good luck