[NOS2Go4Me]

If you do less reps and more weight, your body senses that as a need to respond by creating more muscle. So, you're partly right in that building more muscle will consume more calories - which will lean you out over the long term.

If you think you're "Strong enough" right now, keep your reps in the 14-20 rep range and add more sets per exercise if needed. If you're up to it, train so that you fail your first set of each exercise within 14-20 reps, then deduct about 10% from the first weight and do another set, aiming to fail in the same rep range. If you fail before 14 reps, record it and then use a little less weight next time. This won't promote as much muscle growth but in turn give you more of a cardio workout - you'll burn more calories per exercise day. Remember to rest at least 24 hours before heading back into the gym.

Keep on that protein powder with water if you can tackle it - or with milk. Also, check and see what the protein powder is sweetened with. Milk "should not" have as much glycemic load as orange juice. I can't say that authoritatively as you'd have to compare the two properly by their GL rating. Just keep complex carbs down if/when you can, white flour's a no-no, focus on green and other "bright" vegetables and also high-protein meats.

Also, check Mark's site for free recipies if you want as well as the two major low-carb diets he espouses - GLAD and MANS. He offers entire days' worth of how to eat on each one for free.