i've been training for about a year - not pushing myself hard though. i've put on a lot of weight since i quit smoking - from 10.5 st - 14.10 in a year and a half. i guess some of this weight is muscle since i train muscles on average 30mins 5 days a week. people say that i should build muscle faster because i have fat to build on. i really need to loose the weight but do not want to loose the muscle that i've gained. is it possible to build muscle and loose weight atr the same time or should i do one after the other i.e. loose the weight and then build up. of build up and then loose the weight?

Hi mate there's a thread at the top of this forum which tells you how to bulk and lose weight. But if I were you I'd bulk and then lose the weight.

And look, I know this isn't a spelling forum but its lose, not loose weight.

If you are feel, like you say, that you really need to lose the weight, then concentrate on that. You should not really lose any muscle if you go about it the right way.