Q: hi mike i am waseem and i have qualify for national level handicap bench press, and now i want to reduce my fat with increased muscle can you suggest me the diet and exercise for bench press?

A: Congrats on your bench press! If you want to lose fat then you need to consider that for athletes such as yourself, losing fat necessarily means losing weight and losing weight necessarily means losing some muscle and strength. There's just no way around it. For somebody just starting out it's perfectly possible to gain strength and maybe even muscle while losing fat. For an advanced athlete such as yourself the only way to lose fat will be to sacrifice weight and therefore muscle and strength. So you need to plan out when your competitions will be coming up and in what weight category you want to compete in them. It's often a very difficult balancing act, so think it through well before committing to a fat loss program.

Assuming you do decide to lose fat and weight, your program need not be very different from my standard advice. You will need to cut out mainly carbs (bread, rice, pasta) from your diet so that you start to slowly losing weight at the rate of about 1 pound per week or even slower (if you use metric system, that's about 2 kilograms per month or slower). You never want fast weight loss -- always lose weight as slowly as you can. Continue to maintain high level of protein and moderate amounts of fat in your diet. If you are not sure how to structure your diet, read my Nutrition article.

For your exercise program you may well continue doing the same program that got you to the national bench press level. For your cardio, I would recommend HIIT -- you can read about it in my answer to http://www.mikesfitness.com/content/cardio-and-hiit-to-lose-fat . If you interested in changing your bench press program as well, I would recommend giving strength-specific training a shot, at least for bench press. Here's a strength program for deadlift, bench press, and squat. You can do only the bench press part of it if you wish or do the whole program for all three exercises. If you only do the bench press, then you can continue doing other exercises for the lower body and back. If you do the full program then it should be the only weight training you do for the duration of the program.

Hope that helps. But again, before embarking on weight loss, keep in mind that you will almost definitely lose some strength too (even if you follow strength-specific program I linked above), so it might affect your future competitions depending on what weight category you compete in. Good luck!