OK, so I've made dietary improvements and been doing cardio regularly.

I've acquired a 300# olympic set and am going to be acquiring either a powertec rack or a used piece (that might actually be more useful) used locally.

Right now I'm 5'10 and ~ 187...the bad kind of 187, not the good kind. :)

My current "outlook goal" is to make a lean ~185 instead of a fat 187 which I know is going to take time. If and when I get there, I'll decide whether I want to just get stronger at that weight or also get bigger. I've got no desire to compete. I'm just picking "lean 185" (< 15%, preferably 10% fat) as a target.

I figure I'm about 28% right now, estimated, so I'm at 135 lean weight, 52# fat weight (ugh).

That means I'm looking to swap at least 20, and preferably 30# of fat out for muscle.

I realize there are very few absolutes and everyone responds differently...but...given that I'm starting from "ground zero" am I more likely to progress faster if I immediately set up a lifting plan for hypertrophy, or should I spend a few months on strength first?

I don't expect to grow significant muscle while I'm on a calorie-deficit, but who knows. Just looking for some input.

T

I would spend the first month learning how to lift correctly and safely.

Start with lighter weights, focus on form over sets/reps or weight ranges, forget about supersets or drop sets or pyramids or negatives or partials or anything else you have heard of before, and just lift some weights for about four weeks.

Learn the basics: bench, rows, press, squat, deads. Learn with barbell and dumbbell. Try some body weight exercises: dips, pullups, pushups. Focus on engaging your core, keeping your knees bent and your back straight and breathing with every rep.

Use a basic two set 10-12 rep pattern, or a three set 8-10 rep pattern. If you "fail out," back down the weight the next time. If you "rep out," increase the weight the next time. If you find that sweet spot where your last rep is LITERALLY the last rep you could do without breaking form, you're in the right place.

And once you feel completely comfortable with your skills and abilities, THEN put together a plan for strength or growth or power or whatever you decide to do. In the end, it's all good... but the important thing is to build a good base to work from for years to come.

Roger that. Not too far from what I had actually planned to do...

I had been thinking that in order to help condition myself and avoid going through the newbie frankenstein days again (been there, done that) I would try starting with weights well below what I'm guessing my working weights will be, and ramp up from there.

I'd focus on hypertrophy and gaining some solid muscle, since muscle enhances your metabolism and will assist you in getting more lean overall. If your goal is a lean 185, you can achieve that in a few months. I'd look at strength training as a more long term goal (i.e. years).

I agree with phillydude completely. I would just add that you should track your caloric intake at a website like www.fitday.com (it's free). Try to eat at a caloric deficit for a little while. Read the stickies and learn to figure out your BMR and caloric needs.

Oh, I've read the stickies and such. Been hanging around here for a month or so...about since the time I started ramping up the exercise. Was looking for variety in my cardio routines and found HIIT...and worked my way up to it.

I'm definitely running on a deficit (~ 9-10 pounds in 5 weeks...)...eating more cleanly

To put it in a larger context...

A little over a year ago, my primary beverage was soda - most of it sugared. I ate no breakfast. Lunch was usually "fast food" although usually not the worst kinds - ie a lot of subway (simple turkey & veggies, no oils, cheeses or spreads)..when I have a burger I don't go for cheese or spread or butter...etc...dinner was a mixed bag - sometimes semi-healthy, sometimes not. Snacking, drinking what for _me_ was a lot of beer, but clinically would NOT be a "heavy drinker"

Then I hit the Dr. for what I had been dismissing for a couple of years as heartburn, after research changed my self-diagnosis to gallstones. Dr. first thought it was reflux but when the tests came back, I was right - gallstones. However the bloodwork also showed something else - blood sugar dangerously close to diabetic levels. As well, the ultrasound showed fat deposits on my liver.

That was last April and began the "slow change".

I traded in my beloved white bread for wheat. Started mixing whole grain rice in with the regular (my wife is Chinese). Cut out the non-diet soda almost completely.

That carried me through to this April. I'd lost a couple of pounds, but nothing real significant. Then, for whatever reason I decided I'd had enough. Started cardio again - a mix between attempts to get my legs conditioned for running, and hitting the stationary bike. Alcohol cut way back (In the past 5 weeks I've had 5-6 beers/drinks total). Not even drinking diet soda anymore - water, crystal light, propel and 1% milk (I just can't hack skim). Cardio has turned primarily to HIIT (although I'm still slowly conditioning my legs for running - I just don't want to push the running too much given the combination of weight and lack of running for so many years)

So...yeah...I'm up on the basics and know that i want to add weights...

well if you want someone's opinion who has just done what you're talking about... i'm about a month and a half into my work out routine since recently starting and i've found that the routine listed in gravityhomer's sticky in the newbie forums is working wonders for me. i've switched in one or two workouts, finally started adding a bit of cardio and made the work out what i wanted it to be - but his sticky was a great place for me to start. the best thing you can do is jump right in and get started!

Have you got experience lifting? My personal opinion is that you can't really learn to do it right from a book. Can you get a trainer to set you up with a routine and get you started on the right path? You wouldn't have to commit to that forever.

One injury can set you back a long time.