I had a full body scan today at the gym. I'm officially 82 kg/14 % Body fat/6ft tall/22 years old/ Maintenance calories are 2200. I work out 3 times a week at 6am in the gym with a trainer. My average work out involves 4 sets in the 10-12 rep range, using moderate weights at around 60 % intensity. Normally we work on one muscle group for an hour during one of our 1hr sessions. I'm a Martial artist, and train in Wu Shu Kwan Kung fu 4 times a week, which is very cardio based. This is where my cardio comes from. Occasionally I will get up at 6am and do 30 minutes of HIIT in the gym. 3 weeks ago I was at 15 % BF and I weighed 85 kg. According to the body scan read out, I've lost 2 kg of muscle, which I know has to be expected, but I'm not happy about this. I've been told I need to up my protein intake. My trainer and I also plan on starting to lower the reps in the weights and increase the weight, to counter this muscle loss. My main concern now is my diet. I want to stay on this cut, but I don't want to loose gobs of muscle. What do you suggest I eat ? I'm planning on having : Breakfast : 2 non fat yogurts/ Protein shake with chopped banana. Midmorning snack : 1 non fat yogurt Lunch: Large stuffed Chicken breast (peppers and cheese) very small salad Mid afternoon snack:1 non fat yogurt Late afternoon snack: 1 non fat yogurt Dinner (around 10 pm after MA class): Protein shake with Creatine. I'm trying to have a high protein diet, with few carbs just until I get my BF % down. Any suggestions ?