You cannot bulk and cut at the same time.
You
can build muscle and build fat at the same time. You can maintain muscle while losing fat. The only time you can build muscle and lose fat at the same time is if you are overfat - bodyfat of 25+% (for men, 30+% for women). This corresponds to your waist size being 90+% of your hip or chest size. It stalls when you get your bodyfat down to about 15% (or 20-% for women), which is usually waist size being 80-% of chest/hip size (the ratios are different for women).
This is all because to get bigger, you must consume more calories than you expend; to get smaller, expend more calories than you consume. Your body in caloric surplus adds both muscle and fat, in caloric deficit it takes away both muscle and fat.
You can influence
how much muscle and how much fat are lost or gained during these deficit/surplus diets, influence it by your exercise. I'll break it down for you
- Caloric deficit + no exercise = lose muscle and fat both
- deficit + resistance training = maintain muscle, lose fat
- deficit + endurance training = lose some muscle, lose lots of fat
- surplus + no exercise = gain little muscle and gain lots of fat
- surplus + resistance training = gain lots of muscle and gain some fat
- surplus + endurance training = gain little muscle and little fat
If you are overfat, then when you have a caloric deficit, the body makes up the deficit from your spare fat. That's what fat is there for, to keep you going in hard times.
Now, as to your
diet.
Bin the pills.
You need more fruit and vegies.
If you're going to have several meals a day anyway, spread things out like the roo steak, gives you a better chance of your body absorbing it all.
If you drink enough to get you hungover, this will severely hinder gaining muscle and losing fat, and make your lifts lower in the gym. Guidelines for diet,
- No smoking or illegal drugs
- Not more than six standard drinks in a week, and not more than four on one day
- Eat lots of fresh fruit and vegies
- Eat lots of nuts and beans
- Eat some meat or fish or dairy each day
- If you want to get overall bigger, eat lots of starchy stuff - spuds, rice, pasta, bread. If you want to get overall smaller, eat less starchy stuff.
- Whatever your diet, stick to it for 4 weeks, then reassess. If it's taking your body in the direction you want to go, keep going! Otherwise, change.