i used to lift for about 8 years or so pretty consistently. but then my wife and i had kids and i ran out of time helping her out/work etc etc. fast forward like...4 years.
about 2 weeks ago i started running and lifting again. over the course of about 5 years ive gained...i dunno 25lbs or so. So Im trying to get back into it again and so far its been good. but a question came up.
i started off with the ol' starting strength 3x5. but...it didnt seem enough at all so i switched to 5x5. i was getting winded during the workout but not as much as i should have been. In other words, my muscles were tired and i was a little winded, but i wouldnt really call it a good solid workout. Squats, deadlifts, powercleans, bench, standing military press is what im doing. Later ill add some pullups.
so heres my question. Is this 5x5 something i can use simply to gain a little muscle while i start to up my cardio? Or would i be better suited doing higher reps, lower weight? something like 5x15?
My main goal at this point is to lose body fat and gain some of my strength back. I dont really care about the numbers i can lift as much as what i look like in the mirror. I just remember the 5x5 being for people trying to gain strength after being out for awhile or trying to break a plateau.
Diet? mostly clean, though i need to make a spreadsheet to make sure im getting enough calories.
Im 5'8ish and about 205. Have a good amount of muscle from the past, though im probably like...~20%bf. I should weigh around 170 (to be normal). Ideally id like to get to about 155-160 over the next year/ year and a half or so.