Workout program for my body type

[jteverett80]

I'm not exactly sure what I'm looking for and am a bit lost. I'm 37, 6' tall, and weigh 165 lbs. I'm somewhere between a ectomorph and a mesomorph. I don't gain or lose weight very easily. I don't have much fat on me except for a small spare tire. I eat a fairly healthy diet. For breakfast, I eat a couple of boiled eggs and a cliff bar. For lunch, its is usually a combination of grilled chicken or pork, vegetables, and some type of beans. Dinner is a little wider open, but mostly healthy. My wife leans toward the gluten free type of meals generally. I'm not really looking to lose any weight, just the small spare tire. I am a construction superintendent, so I have a pretty active job. I'm not really looking to do much cardio. On average, i walk somewhere between 8 and 10 miles a day at work. I have done p90x before kids but I dont have 2 hours every day to spend working out anymore. My wife picked up a gym membership not long ago, so I have gym access. I'm big into outdoor activities like kayaking, hiking, rock climbing, white water, skiing, etc. I'm not looking to be the Hulk or anything. I just want a leaner more military look and feel that fits my lifestyle. I have zero ass and am always fighting to keep my pants up. The areas that I feel I need the most work are my stomach, shoulders, and butt. I would like to adopt a workout program that fits my schedule. I work most days from 630-3, so morning workouts are difficult. I'm looking for someone that was roughly my build before and has found what works best for them. I have always just picked some type of workout without much thought and gone with it. No rhyme or reason. I don't have the time to waste anymore so efficiency is key. Any help would be greatly appreciated. Thanks.

[WolfRose7]

forget the whole mighty morphin thing.

You are not an ecto, endo, meso, xeno, or any other morph.

NUTRITION

This is the largest factor in your success, learn the basics to get started and then move into more advanced if needed.

BASICS

Spoiler!

Calculate calorie needs: First get your BMR (Basal Metabolic Rate), then multiply by an activity factor to get your TDEE (Total Daily Energy Expenditure).

BMR= 370 + (21.6 x LBM (Lean Body Mass), Where LBM = [Total Weight (KG) x (100 - Body Fat %)] /100

Next take that number and use an activity factor to get TDEE (more active, use a higher number and lower number for less active) but remember this accounts for all activity and not just exercise (busy job/active life, choose a higher value)-
1.2- Sedentary (desk job and little exercise/activity)
1.3-1.4- Lightly Active Light daily activity, light exercise 1-3 times per week)
1.5-1.6- Moderately Active (Moderately active, moderate exercise 3-5 times per week)
1.7-1.8- Very Active (Physically demanding lifestyle, hard exercise 5-7 times per week)
1.9-2.2- Extremely Active (Endurance athlete, very hard physical job)

Now that you have the TDEE, get your macro-nutrient needs (fat, protein, and carb needs). Fat has 9 calories per gram, and protein/carbs have 4 calories per gram, alcohol is 7 calories per gram count it as a carb when fitting it into your macros).

Protein- .8 grams per pound
Fat- .4 grams per pound

Meet those MINIMUMS and then fill out remaining calories as you want with carbs, or more protein and fat, or any combination. Remember to track properly too, use a food scale (measuring cups can be very inaccurate due to density); track everything, each little bit adds up (sauces can be quite calorie dense).

Next decide your goal and eat at a 10-20% caloric deficit or surplus, deficit to lose weight and surplus to gain. For gaining go for ~.5-1 pound per week and when losing aim for 1-2 pounds per week. Reach your macro needs with mostly whole foods and a wide variety to ensure enough vitamins and mineral, but remember to practice common sense and moderation- enjoy life.

Sources and More Information

Spoiler!

Nutrition-
Calculating Calories
Pre, During, and Postworkout Nutrition
How To Ask For Diet Critique
Discretionary Calorie Allowance
Macro/Micro Nutrients Explained
Why 'Clean Eating' Is a Myth
Clean Eating Myth 2
Insulin and Fat Loss
Insulin and Fat Loss 2

Protein-
Protein Needs
Protein Needs 2
Protein Timing

Fat-
Fat Needs
Fat and Testosterone

Meal Timing-
Meal Timing 1
Meal Timing 2

Micro-Nutrient Guide-
Micro-Nutrient Guide

TRAINING

Start with a solid beginner routine, these are designed to get the most for you; they are designed by professionals and use progressive overload. Read through them and pick the one you like most, follow it as it is written.

Why You Should Not Make Your Own Routine
How To Perform Basic Lifts

Routines
Fierce 5
Viking's Bare Bones
PL2W Novice
GreySkull LP



Youtube Videos

Spoiler!

[FaIIen]

Who was paragraph

You can forget about bodytpes, they do not indicate how your body responds to training or nutrition. Pick any beginner routine you like from the stickies.

[yoojungl]

There's no such thing as training for a "body type"

You need to start off by getting your nutrition in check and look for a structured workout program. It also helps to pick a set goal, it seems you're trying to improve your overall build, but like stated above, check out the nutrition and training section beforehand.

[jteverett80]

After browsing around and looking at some of the programs you guys do, the Fierce 5 looks to be a good fit for me. Is that something a lot here have had success with?

[jteverett80]

Thanks for the links. Think I found everything I need for a good start. Nice breakdowns of the everything.

[Wildtim]

Yes a lot of guys have had good success with it.

Make sure you give it time to work. Take some before pictures, then some progress ones in about eight weeks. That way you will see the improvement.