Macros don't have much to do with weight loss. Weight loss is purely a caloric deficit...that's why people doing low carb, whose macros would have a low carb, high protein, high fat ratio lose weight (as long as they are eating in a caloric deficit). You could eat Twinkie's all day and as long as you are eating less calories than you need for the day, you will lose weight (this has been done before...Google it).

StrongLifts is a very easy program to follow for strength training and strength training is needed to stave off muscle loss while one is in a caloric deficit.i have been doing it since January of this year and its been great. One issue you will ultimately run into when the weights become heavy, is that eat at a caloric deficit makes it tougher to get stronger faster. You will initially have what's called newbie gains, but that will slow down and things will harder proportionately to your caloric deficit.

All that being said, there are many threads on MFP talking about macro proportions and one of the best groups is http://www.myfitnesspal.com/forums/show/10067-eat-train-progress-

To riddle that out. The general thought is if you are strength training, then eat about 1 gram of protein per lbs of goal weight (not current weight as some websites say), then fat should be about .35 grams per pound of current body weight. The rest of your calories then to carbs. The group mentioned has many sticky links to read and I would recommend you read them all. There are also threads about TDEE which I follow, which is a little different than how MFP does their calculations, which is how I do it, but that's just personal preference. The moderators of that group can better dial you in on daily calories and macros once you fill out their questionaire.

Note: while there will be some newbie gains as I mentioned as you just starting out lifting, in general, you will not body build (get bigger muscles) without eating at a caloric surplus (again, after newbie gains). The whole point of strength training is to stave off muscle loss while you are at a caloric deficit.

I'm in an almost identical situation. Weighed 288 a few years ago and have brought it down to 214 using calorie deficit and adjusting macros to lower carbs higher fat and protein. My major exercise was walking and bicycling. I just started SL5x5 last week Mondayk will be day 1 of week 2. My biggest challenge so far has been finding a time where the power rack isn't busy (there's only one in the gym). There's a smith machine but Medhi says not to use them and I have to agree. You can add me. It would be interesting to hear from someone at a similar point. My age is 55.

Listen to what cajuntank said about protein. You will gain muscle in a calorie deficit if you eat enough protein to build the muscle. If you don't eat enough protein you will struggling to retain the muscle you have now.

The link cajuntank provided is an excellent group with helpful moderators. The best group on myfitnesspal in my opinion.

Have fun with the power rack.

Today is Day 1intermittent fasting "diet". I put diet in quotes because it isnt really a diet. It just rearranges a window of when you can eat. No more days of the stereotypical 6 meals a day. Who has time for that anyways? I plan to ride this out for the next 90 days and see what the results are. I am currently beginning Stronglifts 5x5 . This is my third round of stronglifts (not consecutive though, which is my fault. I got lazy) My weight tends to fluctuate over extended periods of working out and being a lazy . I weighed 215 during my fittest day powerlifting in 2011. February of 2012 Started runniing and eating better at this point, but not really working out) May 2012- 238lbs. Currently - 228lbs My goal after all is to get down to around 200lbs by the end of the next 90 days. I will update my weight every Monday and update the pics after every 30 days. Now for the IF schedule:I work out as soon as I get home from work, which is usually 6 p.m. I am up at 5:30 every morning. I tried to get up earlier than that to workout, but I couldnt keep that routine for very long. My Schedule. (16/8 fast/feed)  at 12:00 noon is when the feeding window opens (About 25% of my daily caloric intake) 6:00 p.m. - Workout for 1 hr to 1.25 hrs 7:30 p.m. - Post workout meal (biggest of the day) 8:00 p.m. - Feeding window closes, fasting begins for 16 hrs**This will change depending on when your workout period is. The beauty of the IF program is that you can slide the fast/feed window to fit your schedule. But the website does recommend that you keep the same window everyday.The challenge for me will be keeping up with my diet and the fasting during the weekends. I have scaled back my alcohol consumption to a day or so each week.If you have any questions, just ask. I might not have the answers, but will help if I can. I am learning this as I go. --Duayl