My training (based on Brad Pitt's for Fight Club)

[canadiankid]

He just said he wants to lose weight...
Anyways just for a little extra info that I got from my buddy who is finishing a college degree that has to do with being a personal trainer: 10 reps 30 secs rest, feel fatigued last rep of first set weight I'd maximum muscle growth (Aka hypertrophy training)
4 sets 3-6 reps w/ uber high weight is maximum strength training
High reps is basically cardio

As for protein, you need less than you think. More won't hurt but you piss it out if it's extra.
Calories make you fat, not muscular. You don't need many calories to get bigger.

All of that is scientifically proven. Go research it if you really want.

[kolby2011]

Your not actually using the calories or protein to get bigger, your actually just using it to maintain your muscle gain, for it not to turn into flab. Seeing as when you work out your burning more calories than the norm.

[stevedonald]

You only go into starvation mode after a long time of eating very little. If you slowly lower your calorie intake you'll definitely lose weight. Especially if you start exercising and build some muscle.