lean muscle workout plan, suggestions?

[njsket]

hey everyone, so i'm male, 26, 5'9", 217lbs, i started out at 252lbs, with just watching what i ate and hitting the treadmill/ elliptical machine thats what i've been able to lose. but lately is been hard dropping the pounds and a friend of mine told me that my lean muscle mass is probably gone down and that i need to build it back up by lifting low weight, 3 sets of 12-15 reps. my questions are:
1. what exercises should i do (i like to go 5 days a week)
2. how low weight is low weight? how do i know if its too much or too less?
I'm trying to go lean now, i want to enlist in the military and at a min i need 180lbs.
my best time for working out is at night because i work early in the morning.

thanks for the input guys!!!

[Orlando84]

Crossfit bro, Thats what it will take. It is cardio and weights at the same time allowing you to build lean muscle and lose weight. It works really well, im in the Military and thats what they like to do for pt in some units now. Good luck brother and keep at it.


hey everyone, so i'm male, 26, 5'9", 217lbs, i started out at 252lbs, with just watching what i ate and hitting the treadmill/ elliptical machine thats what i've been able to lose. but lately is been hard dropping the pounds and a friend of mine told me that my lean muscle mass is probably gone down and that i need to build it back up by lifting low weight, 3 sets of 12-15 reps. my questions are:
1. what exercises should i do (i like to go 5 days a week)
2. how low weight is low weight? how do i know if its too much or too less?
I'm trying to go lean now, i want to enlist in the military and at a min i need 180lbs.
my best time for working out is at night because i work early in the morning.

thanks for the input guys!!!

[dolophan]

what about keto? have you thought about it?