I'm currently at 6'1 180 lbs with a lot more fat than I would like. I've been told lift heavy and eat big to pack on some muscle. Working towards a better fitness level for the last few months, I have tried this but find that I can't stay consistent with my lifting and eating simply because of my current body composition.

Say I do make it for a few weeks on this lifestyle, I sit down, notice all the fat, and change to a phase of lots of running while eating less. I simply get too depressed with my body to keep on lifting and eating to pack on some muscle. I don't really want to pack on a ton of muscle but I understand that I need some more muscle if I want to stay at my current weight but change body composition.

Regarding diet, I have not been counting calories but I eat moderately/very clean with lots of protein and not a large amount of carbs.

Please help. This is just so depressing. I really want to change my body, and I have the willpower, I have the energy, I have the diet, I have been TRYING, I just get in my own way by not staying consistent with a plan.

P.S. I started Stronglifts 5 x 5 a couple of weeks ago so I am on that currently.

Squat- 165 ATG
Bench - 125
Row - 115
OH Press - 95
Deadlift - 175

Thanks

Hey, so let me get this straight. You want to lose weight? but your lifting 5x5? 5x5 is purely for strength and you will not look more tone lifting and eating that way. Unless you are starting out weighing 130. anyways, You need to do soething called interval training. for example

When you workout chest. use light weights for 15-20 reps

Bench 135 15x directly after, no rest
Pushups 25
pullups 10
Run a lap

Go back to bench
Pushups
Pullups

Break

do it over again.

You can switch the exercises up anyway you would like. it is even more beneficial in regards to weight loss to do a full body workout like this. try and schedule with a trainer and ask him about Pyramid and interval training.

The very basics of weight loss is this:

Use more energy than you consume.

You can lift 5x5 if you want but make sure you eat less than what you need to maintain your weight.

There are ways to find this out...I can give you some links if you like?

A lot of people encourage building muscles during a calorie deficit since this deficit makes your body go into a catabolic state where muscles and fat are broken down into molecules that can be used for energy. Breaking down muscles = bad, braking down fat = good so....By lifting 5x5 you will counter this effect plenty and catabolism will only or mostly occur in bodyfat.

A common occurrence in weight lifting is that you will notice a heavy increase in appetite due to your body needing it. Your control over this appetite will determine if you succeed or fail.

You have to want it and you have to want it BAD. Consistency is key. Keep at it, read about it, track it...do it all.

Eric