When you lift weight, your goal is to increase strength or increase muscle mass. Thinking about what lifts will burn the most fat just isn't the right way to approach it mentally, IMHO.

I suspect my weight situation right now might be kind of like yours. I reduced my caloric intake a bit and dropped ten pounds but strength went to shit. But my main problem is that I don't do cardio.

Anyway, good luck.

This happened to me as well. Less food = less strength for me. I was natural at the time though.

[QUOTE=mranak]When you lift weight, your goal is to increase strength or increase muscle mass. Thinking about what lifts will burn the most fat just isn't the right way to approach it mentally, IMHO.

my question isnt what lift help me burn fat , it is will the type of lifting i do be the best type of training to add muscle so i have more muscle to help me burn off the rest of my fat,

if my engine/muscles are bigger my metabolism will be higher which then will makeme more effective at burning fat,

so my question is, is this routine effective enough to help add muscle,

I think it is page 5 of the deadlift sticky that has the very good routine posted by pullinbig. Of course, if you are very serious about reaching your goals, you might want to consider online training with pullinbig. He knows his shit and the money is well spent. I'm cheap and I spent it. I don't regret it.

kjay buddy, sorry to break this to you but your plan kinda sucks---just because your gonna do it naturally. Let me splain....so you want to increase lean body mass so it will help keep your metabolism up and therefore youll be able to have that double effect...sounds good but the problem is lean muscle naturally takes a damn long time, and you need high calories, so your gonna get fatter too....you should concentrate on one goal at a time....you didnt say how tall you are, but i would try to get my weight to height ratio in check first...lets say your 5'9 you should be about 170....then when you got that down you can lean bulk and push yourself up another 10 lbs or so and at 180 thats a pretty good realistic goal for someone 5'9" for example.

p.s. get off the creatine and expand? creatine is extra calories, your trying to get your fat down so i would dump all excess calories including protein drinks and i dont know about expand but check the caloric content...oh and one more thing you prolly know aready, but you should also take small breaks from dieting when you hit a sticking point just to shock the body (about a week or 2) then rev it again, maybe thatll help.