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Slowly decrease the number of calories you eat daily the less weight you lose each week the more muscle you keep. I would say every 2-3 weeks lower your daily calorie intake by 150-300 calories. The...

Over-time you will build up muscle endurance and be able to take fewer breaks and still be extremely strong. Such as doing triple sets, supersets, etc. Glad I can help!

A good guide that I have learned when I first started was if you are aiming for strength (1-3 reps) rest 3-5 minutes before every set. If you are aiming for hypertrophy (8-12 reps) take a 30-60...

I would say eat 200-300 calories over your maintenance calories and slowly add weight over time. Unless you feel the need to bulk.