I am a little confused on how I should be lifting after being out of the game for 2 years and gaining unwanted bodyfat (currently at around 20%). I am currently getting back to dieting and restricting calories, I do my cardio but am confused on how I should be lifting. I used to lift heavy with less reps when I was smaller and not dieting. But now I am doing less calories to lose some weight so how should I be doing my weight training? I have been doing heavy weights with less reps, but can tell since I am eating less, I have less energy to push hard. I know you can't gain muscle without excess calories. My friend said I should be doing less weight with many reps. Someone help me out. Also if you can recommend a training program to follow for my situation, like the 5x5 or something else, I'd appreciate the advice. Thanks!