Background: 46 yr old male, 5' 9" about 200 lbs (pretty soft). Use to lift pretty hard, but that was about 15 yrs ago. Fallen victim to 12 hour work days and 6 day work weeks (yeah, I hate it!) And while soft, I am in pretty good health - great blood pressure, excellent cholesterol numbers, no diabetes, and no heart issues. Informationaly, I am considering T-replacement therapy. I am scheduling a test next week to check my numbers and see if that is necessary. Biggest problems right now are I'm a little sluggish, not a lot of energy, easily winded, lack of strength and did I mention soft?
Goals: I want to increase my stamina, my athleticism, my strength, and my physique. I want to be well rounded, I guess! If I had to categorize what I wanted to look like I would say "athletic", as in lean, strong, quick, and explosive. At my age, I'm not sure how much size I can realize - so I'm aiming for some well defined muscle groups, some moderate size, and that "hard" look. I am wondering maybe olympic style lifting?
My biggest obstacles right now are my schedule, and rest. I have weights in the basement, so I don't have to travel, but lots of times I function on 4 or 5 hours sleep. My schedule is fixing to change here in a few weeks, so hopefully that will no longer be an issue. I eat pretty good, as far as healthy foods, but I am sure that I am not up to date on the latest dietary happenings. I am writing all this to mark the beginning of my re-entry into lifting and make it "real", I guess.
So I ask this: If one would have any advice on one of the workout programs on the site that worked well, offered solid progress and steady gains for a guy of my age, could you share a couple of thoughts, a link, or point me in the general direction?
Here's a good idea of "the look" I would like to get: