After much research (probably too much), and some trial and error, I have come up with a routine that I think suits my goals and fits my schedule. I am in much better conditioning than my bodyfat hints at (I can run 4-5 miles at 8min/mile), though getting tested with BodPod a month ago and seeing the results was all the motivation I needed...
Note: I began with Starting Strength and did that for 3 weeks, with some solid gains but a sore neck. I'm sure my form on squats and deadlift could use some work. However one of my main priorities here is losing bodyfat (BodPod says I am 23%) while hopefully gaining some lean muscle mass in the process.
I absolutely need to implement cardio, and starting strength isn't very conducive to that. Also, squatting three times a week in my gym's smith machine doesn't seem like the best idea. Damn that's a lot of excuses in one paragraph...
My diet is on point I think, as I monitor calories and protein intake closely and eat incredibly clean. However I seem to be plateauing at 174 pounds right now.
So here is the routine I started on Monday, with some cardio:
Hard Gainer 2B from Alfalfa:
Monday - Flat bench, incline db, military press, db skullcrushers, ab work, elliptical 30-45 minutes at 75% max hr
Tuesday - Elliptical or run 30-45 minutes
Wednesday - wide lat pulldowns, bent over row, ez bar curls, ab work, stationary bike 30-45 minutes
Thursday - Off
Fridays - Squat, deadlift, glute ham raises, ab work, hitt on stationary bike for 15-25 minutes
Saturdays - Off
Sundays - Steady Walk or light jog depending on how legs feel.
Rep ranges are between 6-12 depending on exercises, with pulldowns at 15 reps (I assume there is a reason for that).
My first goal is to get to 15% bodyfat (which supposedly would have me at 160 lbs, which feels a bit too low). I'm 100% committed to this task, just ask my wife (she hears about it every 10 seconds).
Also, for supplements I have post workout whey isolate shake, vegetable or whey protein shake once a day to supplement protein intake, multivitamin, calcium/magnesium for sleep, fish oil, and tons of water. And free cold exposure daily because I live in Sweden, unless that is a myth...
If I am missing any info let me know.
Thanks for any and all feedback!