Lifting for muscle gain vs weight loss

[chuckman]

For the first time in forever I am going to back into a gym. I am reasonably fit...I do circuits, run, dumbell-oriented exercises. I want to lose about 15 pounds and/or drop about 5% body fat (I have it to lose). How best to achieve this? I am not a huge guy in relation to meat heads, but I wouldn't mind some more size, but with my goal of losing weight/decreasing body fat, what's thge best gym-oriented regimen?

[Smash]

What's your diet like?

[bp7178]

Circuit training.

There was a good routine on Men's Health's website called the Abs workout. High reps, and a workout will hit every muscle group.

I've had tremendous success using circuits to loose weight. Went from 6'-3" 230lbs to 180lbs.

You still have to work in cardio days and build up your wind. How much depends on your goals.

Now I'm at my target weight, so I've dropped to having dedicated muscle group days and lift heavy with lower reps. Lots of pyramids too. Very good way to build strength.

[chuckman]

What's your diet like?

Typical. Heavy on fowl and pork for protein, minimize red meat/sausages (thanks, gout), lots of fruits, OK on veggies. I haven't a clue on calorie intake. I don't mind modifying my diet some, but working 45 hours a week and raising 6 kids with my wife cooking all the meals, only so much modifying I can do.

[bp7178]

If you aren't aware of or in control of your calorie intake, you're kicking yourself in the balls.

[WillBrink]

I haven't a clue on calorie intake.

You'll have to get one sorry to say. It's not that people don't lose fat (vs weight, which is yet another issue...) without any clue as to their calorie and or macro nutrient ratios, but it's far more hit or miss.

As for a program, this is a fairly good program set up in terms of striking an overall balance between strength, conditioning, etc:

https://www.m4carbine.net/showthread.php?t=28226

There's many other ways to skin that cat of course.

[chuckman]

If you aren't aware of or in control of your calorie intake, you're kicking yourself in the balls.

I get that. Rough math gives me around 2,000. I am fairly calorie-neutral...my weight hasn't changed much in a long time. If I desire to drop pounds, right now I cut back by a couple snacks and up my running or do another 15 minutes of circuits.

[bp7178]

If you're trying to loose weight by cutting down calories, and at the same time increasing physical exertion, you will drive up your appetite. When I do distance runs I notice this big time, a 6-8 mile run will make you really hungry. Less of an effect with weight training oddly enough.

There is a balance between food intake and PT you have to strike. Eat smaller meals, lots of fiber and protein...peanuts are great, as are lean meats.

Watch carbs and sugar big time. These foods will play havok with your blood sugar driving you to eat when you aren't hungry.

The older I get, and I'm 33 now, the bigger importance I see with diet.

[chuckman]

If you're trying to loose weight by cutting down calories, and at the same time increasing physical exertion, you will drive up your appetite. When I do distance runs I notice this big time, a 6-8 mile run will make you really hungry. Less of an effect with weight training oddly enough.

There is a balance between food intake and PT you have to strike. Eat smaller meals, lots of fiber and protein...peanuts are great, as are lean meats.

Watch carbs and sugar big time. These foods will play havok with your blood sugar driving you to eat when you aren't hungry.

The older I get, and I'm 33 now, the bigger importance I see with diet.

I saw 33 ten years ago. Oh, to be 33 again...

I am having to modify my diet some as I have gout. Many forms of proteins will ne a no-go for me, but I will figure that out, as I will carbs and sugars (my meds can affect glucose levels....all of this shit is inter-connected).

I need to figure out what kind of work-out plan I need....circuits with moderate weights, higher reps, HIT, etc vs days with heavier weights and fewer weights. I haven't been in a gym in a long time.

[bp7178]

If you have a medical condition you're working with obviously seek your doctors advice for diet, if you have limits on workouts etc.

Like I said before, I had tremendous luck with circuit training.

The big thing is not to get too complacent. Just like with firearms training, you have to reach out of your comfort zone.

I still enjoy some "bad" foods. I'm partial to Hagen Dazs strawberry ice cream, m&m Blizzards and McDonalds...and Dr. Pepper. The difference is I watch portions and don't eat that stuff all the time. If you eat 1400 calories of McDonalds, you have to regulate yourself the rest of the day. Even when I go to the gas station and get a Dr. Pepper, I get the smallest cup they have (like 20oz) and fill it 3/4 with ice then the soda. I crunch ice more than I drink soda really.

Hydration is important too. A lot of food cravings are connected to water.

Once you get into the habit of working out, you'll find out you feel a lot better throughout the day. I sleep SO much better on workout days.