I'm a 36-year old guy trying for more strength and better body composition. Age is catching up with me and I'm not willing to throw in the towel. I'm about 5'9", 145 lbs, with a small amount of fat on my midsection.
I enjoy running, currently 3-4 miles, 4-5 times a week, but when spring comes back around, I will probably be running longer distances, so it's a priority to remain as lean as possible. I also wear suits for work and can't afford to buy all new clothes, so I'm not trying to gain a significant amount of weight at once if it means adding fat. I'd rather add muscle slowly with minimal fat gains than add a lot of "mixed weight."
The equipment I have access to: an Olympic barbell set, a pullup bar, and a stationary bike for when it gets ridiculously cold out. I can't afford anything else now, other than food, and the local gyms have terrible hours that don't match up with my work or other obligations.
So, my goal is to slowly build a foundation of lean body mass without getting fat. I'm willing to do free weights, calisthenics, cardio, whatever, but I'm not sure where to start with the equipment I've got.
Thanks in advance for any help!