My question is: Can you build strength and muscle size and lose weight and especialy fat at the same time. The first routine I did Cut me up nice and really changed things up, a real shock to the body. I don't like to do the same thing for more than 6 weeks at a time. Some one said I should review the routine I am doing now. Maybe everyone could take a good look at it and help me tweak it up a bit. I am 6'2" and 245 large frame and carrying an extra 15-20 lbs. in my mid section. Thanks in advance for any help.

Thanks Bro for helping me place this in the correct spot.
This is my workout now and I'm in my second week of it:

Work Out Schedule

Monday: Chest & 20 min. Bike
Tuesday: Back & 20 min. Stairs
Wednesday: Legs & 20 min. Eliptical
Thursday: Shoulders & 20 min. Bike
Friday: Arms & 20 min. Stairs
Saturday: Legs & 40 min. Eliptical
Shoulders:
Military Press Back: 1 X 10 at 80%
1 X 10 at 85%
1 X 8 at 90%
Military Press Front: 1 X 10 at 80%
1 X 10 at 85%
1 X 8 at 90%
Lateral Raises: 3 X 10 at 80%
Reverse Flies: 3 X 10 at 80%
Shrugs: 3 X 10 at 90%
Legs:
Squats: 1 X 10 at 80%
2 X 10 at 85%
Walking DB Lunges: 3 X 20 steps
Lying Leg Curl: 4 X 8 at 90%
Standing Calve Raises: 3 X 10 at 80%
2 X 10 at 85%
1 X 8 at 90%
Glute Press: 3 X 10 at 90%
Arms:
Straight Bar Curls: 1 X 10 at 80%
1 X 10 at 85%
1 X 8 at 90%
Lying Cable Curls: 3 X 10 at 80%
Hammer Curls: 3 X 10 at 80%
Skull Crushers: 1 X 10 at 80%
1 X 10 at 85%
1 X 8 at 90%
Tricep P.D. V-bar: 3 X 10 at 85%
D.B. Kickbacks: 3 X 10 lite weight


Chest:
Flat Bench: 1 X 10 at 80%
1 X 10 at 85%
1 X 8 at 90%
Incline: 1 X 10 at 80%
1 X 10 at 85%
1 X 8 at 90%
Decline: 3 X 10 at 80%
Cable Flies High: 2 X 10 at 80%
Cable Flies Low: 2 X 10 at 80%
Back:
Pull Ups Wide: 3 X 10 at 80%
Pull Ups Close: 3 X 10 at 80%
Squat and Row: 3 X 10 at max
Seated Row 1 arm: 3 X 10 at 85%
Lat Pull downs: 3 X 10 at 80%
Saturday Legs:
Leg Extensions: 3 X 10 at 85%
Lying Leg Curl: 4 X 10 at 80%
Standing Calve Raises: 6 X 10 at 80%
High Knee Cable: 3 X 10 at 85%



Prior to this my work out was this for six weeks:


FLEXIBILITY
1) Elevated hamstring stretch or wall stretch 2x45 seconds
2) Elevated glute stretch 2x45 sec
3) Elevated quad stretch 2x45 sec
4) Elevated hip stretch 2x45
5) Wall calve stretch r. leg 2x45, l.leg 2x60 sec
6) Delt, trap, rhomboid stretch 2x30s
7) Chest stretch 2x45s
8) Lat stretch 2x30s
RESISTANCE AND STRENGTH TRAINING
A. Low Body I
1) Corrective squat 2x20
2) Glute press 3x20, 18, 15 superset single leg DB squat 3x12
3) Barbell Squat 4x15 s.set DB Bosu Squat 4x10
4) Single Leg Jump Press Alternating Legs 3x20 s.set toe touch crunch
5) Hamstring curl 4x15
6) Calve Raise 5x15, 12,12, 10, 10 s.set squat jumps 5x10 3sec hold, Swedish ball sit up5x15
7) Leg Raise 4x fail s.set lateral hop over Bosu 4x30
8) Machine Sit up 4x12
B. Upper Body I
1) DB bench press 4x15 s.set Swedish ball push up s.set sball sit up
2) Hammer machine decline press 4x15 s.set s.ball fly squeeze 4x8 s.set 4x10
3) Squat and Row 3x15 s.set tricep extension 3x15
4) Seated cable wide grip row 3x15, 12, 10
5) Reverse fly 3x10 s.set toe touch crunch
6) Lat pull down seated 3x15
7) Seated DB shoulder press 4x10 s.set straight bar curl 3x15
8) Lateral raise 3x10 s.set machine sit up
C. Lower Body II
1) Corrective Squat 2x20
2) Step up machine 3x15 s.set bosu single leg balance 3x20 sec each leg
3) DB walking lunge 4 laps about 20 steps s.set plank 4x45 seconds
4) Hi-knee cable pull 4x15 each leg
5) Eccentric Hammy curl on machine 3x8 s.set plank x 45 sec
6) Seated calve raise 5x10
7) Russian twist 3x10
D. Upper Body II
1) Bent Over Barbell Row 3x12
2) Reverse Fly 3x12
3) Standing shoulder press 4x15, 12, 10, 10 s.set DB hammer curl 4x10
4) Upright Row 4x12 s.set Russian twist 4x10 s.set plank row 4x10
5) DB lateral raise 3x12
6) DB chest press s.set sball chest press 3x10
7) Cable fly 3x12

personally i dont consider myself a bodybuilder or a pure powerlifter, im on the fence and prefer my own way of training, depending on what im trying to achieve....a typical week for me if planning to cut would be training 5 days a week, 2xcardio sessions and 3x weights sessions....

i normally box for 15mins before an upper body workout then i stretsch and get started...i recommend training for no more than about an hour with resistance.....

for example; upper,lower,upper with 2x cardio session in between.....

m-upper
t-cardio
w-off
th-lower
f-upper
s-cardio
s-off

something like that, diet and supplementation is key when you are trying to loose weight, cardio defo helps too.....im lucky in that i can get reasonably lean without excessive cardio....for cardio i start with a steady run for the first 15 mins then do some interval style road running....so im out and back in 45mins and do that twice a week.....

heres a routine i am looking to start to help me achieve my goal this summer....

Week 1
Monday – Workout A
Power Cleans – 5 sets of 3 reps
Bench Press – 3 sets of 8 reps
Squats – 5 sets of 5 reps
Chin-ups – 3 sets of 10 reps

Wednesday – Workout B
Deadlifts – 5 sets of 3 reps
Leg press – 3 sets of 10 reps
Shoulder press/military press – 3 sets of 8 reps
Dips – 3 sets of 10 reps

Friday – Workout A
Power cleans – 8 sets of 1 rep
Bench press – 5 sets of 5 reps
Squats – 3 sets of 10 reps
SLDL – 3 sets of 10 reps
Bicep curls – 3 sets of 10 reps

Week 2
Monday – Workout B
Deadlifts – 3 sets of 8 reps
Leg press – 5 sets of 5 reps
Shoulder press/military press – 5 sets of 5 reps
Close grip bench press (CGBP) – 3 sets of 10 reps

Wednesday – Workout A
Power Cleans – 5 sets of 3 reps
Bench Press – 3 sets of 8 reps
Squats – 5 sets of 5 reps
Chin-ups – 3 sets of 10 reps

Friday - Workout B
Deadlifts – 5 sets of 3 reps
Leg press – 3 sets of 10 reps
Shoulder press/military press – 3 sets of 8 reps
Dips – 3 sets of 10 reps

The above routine involves all of the main three exercises for powerlifters: bench press, squat and deadlift. The above routine also includes conjugated periodisation, rotating the repetition ranges and sets completed on the differing days of the week. Conjugated periodisation will allow for strength and power to be covered, as well as training in higher repetition and 'mass' ranges.

look up training for endomorphs......