Try a three day full body with compound movements, Squats, Cleans, Deads, OH press, bench, rows.


Starting Strength will probably be great for you. This is it:

Workout A:

Squat 3x5
Bench 3x5
Deadlift 1x5

Workout B:

Squat 3x5
Overhead press 3x5
Bent-over rows/power cleans 3x5 (or 5x3 if powercleans).

Train on 3 non-consecutive days, like monday/wednesday/friday and alternate workout A and B:

Week 1:

Monday - A
Wednesday - B
Friday - A

Week 2:

Monday - B
Wednesday - A
Friday - B

and so on.

Start with weight that feels comfortable with the FULL RANGE OF MOTION movement, and add weight (5-10lbs) each workout.




HIIT is fine for a beginner, do it on mornings of off days, or after lifts, or both.

There are plenty of things you can do HIIT with. Burpees, hitting a heavy bag, jump rope, pylometrics, or running.

Like do burpees for twenty seconds, rest for ten, do it again.

Eat around maintenance calories.. Get about a gram of protein per body weight. You should be fine doing this.

Red PittBull's Log.

I said gaining the muscle would be harder.  If you think about it actually muscle gain not counting all the extra glycogen or water storage and things because you can put that stuff on easily, its hard to gain muscle.  Properly losing fat isn't easy either but I think its easier than the muscle gain, I spend the majority of my time gaining muscle and rarely trying to lose the fat, that is how much harder it is. I've lost weight maybe 3 times in the past 10 years, for short periods and all the rest of the time was gaining.

http://www.discussbodybuilding.com/Seos-Log-2008-m442008.aspx