simple science. to add muscle you need to eat 10-20% (for minimal fat gain) over the amount of calories you're burning in the entire day, sameï»¿ goes for losing weight, eatï»¿ 10-20%ï»¿ (for minimal muscle loss) under the calories you burn.
you cannot add mass while in a caloric deficit
while you cannot lose fat in a caloric surplus
no stupid things like eating at a certain time or 6 meals to stoke the metabolism , or taking a whey shake after a workout. It comes down to calories consumed