So recently I have started to get back into weight lifting after being serousily injured at my work a couple years ago. This has brought up some questions that I would greatly appericate some
help on. But the first is should I try to loose fat before trying to put on lean muscle/body building? or Should I focus on building muscle then try to focus on cutting the fat?

Then based on your answer how should I design my meal plan/work out routine? Should they both be focused on your reccomended path? or should it be designed as a sort of hybrid? for example a
having a mix of work outs focused on fatloss along with some focused on lean muscle building? Or should both my work out/meal plan be focus on one or the other?

As someone who had been out of training for a while too due an accident i can relate and can only give you my personal opinion on this:

- First off - getting back into the "sattle" of training is the most important fact of all of them.

- cutting / loosing weight depends on how much you got "out of shape". And you'll have to take into accoutn that you'll be loosing weight if you increase your bodily activities (and your caloric intake stays the same of course :P) And of course it also depends on how much you are in a good state of health. I am not a fan if people that are on the road to recovery smack down their recovering bodies with a too crazy diet. We'll get to that in the next point.

- food: Cut out all the things that you know are crap, cut out refined sugars, eat wholesome foods, don't eat preprocessed meals, cut out the creamy sauces etc. Eat eggs, oats, rice, meat/fish, sweet potatos, whole weed pasta, and tons of veggies, some nutz or peanut butter and some coconut and olive oil.

And the pounds will already begin to fall. Especially in combination with the increasing activity level.

About the fatloss in combination with lean bulk - as the words already describe they both don't go well together, one is a "loss" and the other one a "gain". You can only loose fat and still build muscles to a very limited extend and also only when your nutrition is spot on, but again it will cease to work at some point.

I see it mostly working for people like you just starting / or starting again, where the body still has enough "reserves" and maybe a lil bit of fat layer here and there to utilize plus the initial muscle-filling phase where they don't really "build" additional tissue but start to become visually fuller due to being finally worked and used again.

And loosing weight unfortunately also always means loosing musclemass. And even eating high amounts of protein can only prevent it to a certainextend - there will always be a loss of X-percent of musclemass per kilo of lost bodyweight.

So we have to differenciate those things.

So i'd, personally, advice to start changing your eating habbits first, and start to train.

For the training i think a hybrid of cardio and strength training is the best.

To find the right answer - here a few questions:

What is your goal : Bodybuilding ? strength training ? Olympic lifting ? Weight Lifting ? Or just getting fitter and more in shape ?

How many days per week do you think you can sustainably (!) put into working out ?

Do you wish to train at home or are you having access to a gym ?

With all of this together i can surely whip up some numbers for you, and we all can give some tips for what workout routines would be good for your goals and fit into your timeplan :)

Thank you very much! I greatly appericate the help!

I was looking up what my approximate BMI would be and it was around 30% but this was based off the last time I was wieghed and I have lost wieght since then so it is probably lower. And luckily eating healthy isnt to hard once I get past the 2-3 day hump. which is Something I have already currently done. I just need to refine my intake with a good meal plan and good macro amounts for what ever goal I should aim for first. On another note I am already currently weight lifting everyother day but same as the meal plan the routine needs to be refined to fit the goal that I need to focus on first. Incase your wondering the routine I was using its from the link below.

http://www.muscleandfitness.com/workouts/workout-routines/complete-mf-beginners-training-guide-0

while it has been alright so far it seems like  I could improve on it. I was also wondering is there a difference in the quality of results from cardio that comes from a thread mill/bike machine/ normal running.

To answer your questions

1. My goal is body building. But not really for competition  or anything like that. I am doing it more just to look good and to have that lean muscle build.

2. I can put in 6 days a week into working out.

3.I have a 24 hour gym so luckily there is not much that can prevent me from going. The only downside to this gym is that it is a smaller one so the equipment choices are lacking a bit.

no problem =)

i think with 6 days you will not do yourself any favor, so you can scratch those already =)

4 workout days per week are already an awesome goal. Especially when you are doing this natural and for your health benefits and the good looks and not as a professional sports person who has to taken certain overtraining risks and amp up 6 days a week.

Doesn't mean you can't be active on the 3 off days. You can do active recovery, like rowing really slow pace 5000 meters, or walk some minutes in slow pace on the treatmill or anything like that. Go for a light jogg. But you have to restrain yourself and not train or tax your muscles these days. Or they don't have time to heal and possibly even build new tissue on top of it to become stronger.

The 4 day split at the end of the program you are following is okay. Eventhough i'd adjust the whole thing a bit. But that's up to your goals and which bodyparts need a bit more love. So you could stick after the end of the program for a while with the 4 day split. And see how it goes and then adjust or advance where it is needed.

To get to your cardio question:

I also miss any type of HIIT cardio in this routine.

Which you might want to include at some point maybe on 2 of your workout days - for the best at the end. This will help you getting all the toxins out of the muscles and get the heartrate up to shed some pounds and its far superious to slowpace longtime cardio, which might interfere with your goal to build some musclemass.

And yes there are differences in slow pace long time cardio and HIIT (high intensity cardio) the latter is more in the realm of "conditioning" and is great due to firing you up to maximum and burning calories and advancing your endurance and cardio capabilities, without loosing too much mass and interfering with the building of muscle tissue.

For plain removing weight from your body long pace cardio is great, so great that it unfortunately also removes a lot musclemass ;) (with every pound we loose a certain amount of it will be muscle mass which the body breaks down and turns into fuel, just as it does with fat storage) .

So if you are looking into leaning out and growing some muscles i'd rather include some HIIT. It suits the best with your goals. Makes sense ?

The food will fall into place. If you need help with figuring the macros - we have a great macro calculator on this website in the meal plan section. And if you'd need help with the numbers don't hesitate to ask.

Hope this helped a bit !

Thank you very much again! I greatly appericate it!

I need a meal plan for building abs and other body muscle...my pic is enclosed...i would really appreciate if someone helps me....i have started doing workout for last 05 months regularly...Now i am taking Dyno as my pre-workout supplement and whey protein supplement...currently i following a meal plan and i.e.

Meal 1----04 eggs whites and 02 whole eggs in breakfast

Meal 2----- 1 1/2 scoop whey protein shake at 11 AM

Meal 3----- 2 chest chicken pieces and salads at 2 PM

Meal 4-----1 1/2 scoop of whey protein at 6 PM

Meal 5----- A cup of red beans with salads at 8 PM

this all i am doing workout at 6:30 in the morning.

Please advice..