Help out an aging, would be miscreant

[STS]

I Hope this is the proper place for this post.

Age 44,weight 185, body fat approximately 18% according to my old OMRON HBF-300 body fat analyzer, height 5'10"

It's been about 8 years since any physical activity and I am getting back into the game.Recent revelations of marital infidelity have sparked a drive to get healthy and in the best shape possible.I've already dropped about 30 lbs and have taken a week off due to what I believe to be over training.

I feel well rested and would like input as to what lifting schedule and program I should adhere to.I will also be starting HRT in about 2 months.

All advice will be greatly appreciated.

 

[STS]

Yesterday's food intake totaled 2300 cal ; 200g protein,141g carbs,30g fat.Fat intake is probably way low so I'm increasing it by adding a tbsp of peanut butter and some olive oil to my morning meals.also omega 3 caps and an occasional avacado.

 

[SpyWizard]

185 at 5'10" should be pretty slinder and good shape

so would you say your goal would be to add 5 lbs of muscle and at the same time lose a bit more fat??

You should be able to do that, but i'd recommend upping the protein intake to 300..

you are currently at maintenance levels for caloric intake for your current body weight

btw..

i'm 50 5'9 206 16%... at 203 i'm at 10%...

 

[z4zorro]

i'm 50 5'9 206 16%... at 203 i'm at 10%...

Just so people don't get confused, your math doesn't quite work out. If you're 16% body fat at 206 lbs, then at 203 you're about 15% body fat, not 10 %.

 

[STS]

I'm not too sure how accurate the body fat analyzer is.I should probably have it done professionally.As for protein intake,I was under the impression 1 g per pound was adequate.I'll up it accordingly.
Are the ratios of protein to carbs acceptable?

Thanks for your help.

 

[oso0960]

Sts, does it really matter what your bodyfat percentage is? I think what you're looking for is to look better, not to brag about how you were 3.885% bf. Lift weights, eat healthy, check the progress in the gym and in the mirror. If no, make changes. It can be as hard or simple as you want it to be.

Btw, I've personally done really well at gaining muscle with ~1g per pound of bodyweight.

Read the stickies at the top of the posting page. I'd suggest rippetoe's 3x5. Remember, you WANT to be on a beginner routine. You only make it more complex when you HAVE to (and the slower the progress will be as well.)

Also, brush up on how to squat properly. Make sure you're going deep enough.

 

[STS]

I re-read my post and realized I wasn't being very specific.Sorry about that.I listed the body fat % because I'm trying to drop more fat while maintaining as much lean mass as possible.Should I just focus on gains for the time being?
I will definitely check out rippetoe's 3x5. thanks again for the help.