[Toby from MO]

I don’t know exactly how to word this thread without it seaming rhetorical. This may be the proverbial “chicken or the egg” question but I have a few questions regarding expectations/gains from a lifting routine while at the same time closely controlling my food (calorie & fat) intake and losing weight.

I’m new to lifting and do not have a lifting “routine” per say (yet). I have begun “some” lifting but I have yet to define my “exact” goals so I’m not currently following a regimented routine that I feel will lead me anywhere. My lack of lifting experience, while following my own methods for weight control, leaves me unsure of how to set manageable expectations so I can measure gains or losses. Understanding there are different lifting routines for delivering different results, I first would like to continue raising my overall level of physical fitness and secondly tone/build some muscle for aesthetical reasons.

I have so many questions I don’t where to begin. A few questions I have are:
- What type lifting routine would best compliment my diet?
- What type of diet would best compliment a given lifting routine?
- What gains should I expect while monitoring calorie intake and lifting at the same time?
- Should I expect to see muscle growth while counting calories and/or losing weight?
- Should I assume at this stage I’m merely trading fat for muscle, i.e. lowering body fat percentage, thus toning or gaining muscle definition?
- Should I modify my diet for a higher calorie or protein intake assuming I am “feeding” muscle growth?

Little background…I’m 34yrs old. Roughly 1-1/2 years ago I weighed in at a whopping 275lbs. I was in the worst shape of my life. Disgusted with myself, my eating habits and for the sake of my wife, kids and future health I decided it was time for a change. I slowly started changing my eating habits and begun participating in small amount of physical fitness, i.e. walking…sadly it was the best I could do. Having the right mind set and a persistent determination it was not long before I fell into the “habit” of my new diet and fitness routine. I was crushing every increasing goal I set for myself. Day by day my diet was easier to follow and my fitness level was increasing as was the amount/intensity of my workouts. When I started I didn’t know what to expect but within 8 months I achieved what I felt were some impressive milestones. I had lost 75lbs, I was running anywhere from 6-10 miles, 6 days a week, I was consistently running sub 21min 5k’s and I could finally, honestly, say I had changed my lifestyle and outlook on fitness. Since then…I’ve put back on 5-10lbs, I still maintain my diet but I am a slightly more lenient as my focus is geared more towards maintaining, I continue to run 6-8 miles 4-5 days a week, I’ve achieved a 20min 5k while consistent remaining sub 21min.

My diet, my running and/or the need to lose/maintain weight is now habit, it’s ritual, it’s what I do…that said…I’m ready to venture into to bigger/better things but without leaving the past behind. I’m hoping to better educate myself in these areas so I can understand how one “routine” will affect the other, understand how I can balance both efforts and understand how to set manageable expectations and attain measureable gains.

Sorry for the thesis…hope it make sense.

Toby