As you're the person who also posted about cutting up I'll ask you this. Is loosing weight the priority or becoming stronger/gaining muscle? You cannot do both, It's is virtually impossible. The exceptions being seriously under trained people, very obese & lastly people on the juice, These are extreme factors but can/do happen. You can't eat like a mouse & expect to lift like a lion. So ask yourself is loosing weight the goal or to become stronger? Then plan accordingly.
You maybe 28 but your actual lifting age is still very young, It's going to take time,motivation, blood sweat & tears to progress. Lifting is a life time pursuit not a few months/years. Your mentality needs to be focused on performance not a "look", If you lift well then the muscle will come (providing your eating enough) & also with the cardio, do it well & the weight will come off.
If you go down the lifting path then starting strength is a good place to begin, but please squat & deadlift. They may leave you drained but that's the point of compounds, these are key to becoming bigger/stronger. If you can squat you can do anything. It's about getting more bang for your buck. On leg days all I do are deadlifts with front squats & squats with good mornings. Also ghr raises & reverse hypers, that's it. I don't need to use a leg press or a curl machine, What's going to work me better than a squat & deadlift?
Also do not sub out squats for stuff like front squats, Hack squats ect The squat reins supreme over any other lift, that includes upper body so keep at it man...You say you get big leg? That's awesome who doesn't want powerful legs, This also has a knock on effect to other lifts. Also it's about balance, Don't be the guy who has a decent upper body but has to wear jeans all year round because he has Johnny Bravo legs. You say you progress slowly with weights, This isn't a bad thing, Progress is still progress. Slower gains are excepted better by the cns.
I may of left you an "unhelpful" comment on your lean gains post, but I know a lot about dieting, Macros. I read endless articles on diets & I came to the decision that I will listen to my body & also what works for me. I'm not interested in if I should eat an apple over an orange, counting calories I'd rather count sets & reps. People become obsessed with macros, Unless you're planning on getting onto the stage to compete stop counting macros.
Here's a bit of a post I put up from my blog, I had wrote about people asking about bulking up:
To finish off this rant I'm going to start with this conversation I had; "I'm wanting to bulk like you but I don't want to gain fat & I want visible abs while doing it". Face palm moment, I gave advice & I could see the "nah I'm not believing this" look in the guys eyes...may advice went along the lines of (also this goes to anyone wanting to gain):
"To gain muscle you're going to also have to gain fat, if you want to stay mega lean then you won't add any weight to your frame which in turn leads to over training & frustration. Under normal circumstances it's almost impossible to loose/not gain fat but add muscle..the only exceptions at a rarity being very obese, untrained people or folk on the juice"
I don't care If anyone bothering to read this doesn't agree & I in return I don't care you don't agree. Fact is your six pack is going to become a little blurry. I don't care how many crunches or ab circuits you do, even if you say you hit a million ab movements a day with multiple angles. All this does is over train the abs & burn much needed calories, also cardio (intense) is next to no good on a bulk. Minimal cardio on a bulk, just to keep the cardiovascular systems in check.
TO PUT ON WEIGHT YOU MUST CONSUME MORE CALORIES THAN YOU EXPEND! YOU WILL NOT PUT ON WEIGHT IF YOU DON'T!
You can't bulk & cut...simple! So man up, commit to the bulk & stop whinging!
To finish some quotes from Mr Wendler
"Here’s what I propose to people: Eat to win, Train to win and Condition to win. You do these things and LIKE A MIRACLE, everything falls into place. You weigh what you weigh – I can’t believe that men are so wrapped up in what they weigh and not what they do.
In conclusion, lift weights and get stronger"
"I am getting tired of reading headlines about diets. I stopped reading articles about them years ago when I figured out that like most major religions, most diets are about the same. And like religion, people are FANATICAL about their diet to the point of red-faced lunacy. And woe be the opponent to their eating beliefs - you are an infidel in their macronutrient war"
ps this is a decent routine to follow if you want to try something new, it's still focuses on strength like starting strength...good luckhttp://www.builtfit.com/workouts/streng ... x5-workout