Running on an empty stomach v's a full one wont make much difference.

It mainly comes down to eating enough extra calories to build muscle, without eating so much you put on fat. You can only build so much muscle per day, any extra becomes fat like would normally happen with excess cals.

Rather than doing traditional cardio, do some HIIT (high intensity interval training). Basically do a warmup, then sprint for a short period of time, then recover for about 3 times as long, then repeat and so on. So maybe you sprint for 20 secs, then walk/jog for a minute and do that for 10 minutes (after a 5 min warmup jog and maybe add some more jogging at the end). Or on a bike you might sprint for a minute then just turn the legs over for 2 minutes before repeating. You get the idea. You burn slightly less cals doing the activity than you would with steady state cardio, but you ramp up your metabolism so you burn more cals over the next 24-48 hrs. Do that 2-3 times a week either after your workouts, or on your off days. Last time I worked on losing weight I lost about 10kg of fat and put on 6 kg of muscle in about 10 weeks through a combo of HIIT and full body workouts (this included x-mas/new year where I wasnt so good). No supplements beyond fish oil and protein powder. Just watched my cals.

Just starting that again since I slacked off for no good reason. I'm now about 3kg lighter than when I stopped mainly from muscle loss (havnt been eating well enough to call any of it fat loss ).


Btw, those results are great so far! Dont get me wrong man, you've done super. I just think you'll have an easier time (and frankly, look better nekkid) if you put some muscle on before getting rid of the rest down to 10%.