How do you lift weights for definition and weight loss?

You need protein to build muscle but you don't need to be the guy benching 500 lbs in the weight room. Take a comfortable weight and work it in as many reps as you can. Work the whole body not just what you think needs to work. The bottom line comes down to your diet. You have to watch what you eat and eat 3 to 4 meals a day (small portions) instead of two big meals. That is the downfall in today's society.