Q: When u wanna lose fat and u do cardio do u lose muscles as well?What can u do to lose as less as possible and should u eat a meal immediately after the cardio or only take some protein after that and eat later?

A: I recommend eating before and after any training sessions, whether weights or cardio. I recommend always eating complete meals but protein shakes will work in a pinch for cardio.

Note that the 'before' and 'after' meals are not something extra you add to your normal diet. I recommend eating the same amount of calories on training and non-training days split over 5 or more meals . So on non-training days the 'before' and 'after' meals are just 2 of your 5 regular meals.