Sorry for the life story, but I think the background is necessary before I ask my question.
I've been away from T-Nation for a long time. I used to throw, first shot and discus in high school, then later, highland games heavy events. About 10 years ago after a couple of injuries I took the doctor's advice and quit weight training, started practicing karate(he did not specify karate, any cardio would have done) and lost 80 pounds (half muscle half fat by my estimation). I also lowered my cholesterol and blood pressure enough to make my doctor happy.
I had flat stomach and under a 0.9 waist to hip ratio and healthy in a cardio-guy sort of way until 3 years ago. I started running out of gas easier and easier despite training harder and harder. I tried various things with my doctors, they found out my thyroid had failed, so meds for that helped for a bit, but overall I have just gotten worse. Back in January I got to the point where I could not finish an hour and a half karate class. 10 minutes of playing soccer with the kids or 2 rounds on the heavy bag and I am done for the day. Once I push myself that hard it will take a day or so to recover, and I will be half asleep at work.
The doctor sees no reason why I can not lift, and would prefer it to me sitting about, so last month I found I can indeed hit the weights. I have had no problems as long as I leave adequate rest time between sets. I started out light, and am alternating squat, bench, row one workout with dead lift, press, and pull up the next with workouts on Monday, Wednesday, and Friday. This has been getting me moving again, but I want to set up some goals and move on.
I have a full squat rack and bench with a cable pulley attachment that I have dragged in out of the garage and several hundred pounds more weight than I can currently handle. I had the Olympic lifts down 10 years ago, but they are rusty and my C&J was 150 kg, now it is more like 150 pounds. I am 41 years old. I am finding most calorie recommendations I have used in the past are too high, maybe thyroid, maybe because I am older than last time I tried to lose weight. I can put in an hour workout any day but Tuesday or Thursday, but I am not sure how recovery time will be necessary.
Given the above parameters, I am looking for help for a diet/exercise routine to get lean, and then pack on some muscle. I am trying to be healthy, and I think lean and muscular would be healthier than I am now, and give me something positive to focus on, as not being able to do half of things I used to do for fun is sort of depressing.