I don't know if this is a brag post, but I'm pretty proud of this and am looking for some pointers as I go forward.

I'm in my 40s and up and until I was about 35, I was in pretty good shape.  Since '05, my working out got less and less until the last few years, I got over 200lbs (210 was my heaviest...I'm 5'8"). Even at 200lbs, I never looked fat; I'm one of those "stocky" shorter guys; for example I always got taped for BMI in the Army even when I scored 300 on the PT test.

Anyway, the last couple years I had the usual excuses, demanding work schedule, little kids, familiy committments, etc.

Back in July of 2011 I was carried out of work feet first because I was having severe chest pains and shortness of breath. (looked like a heart attack, turned out not to be).

Anyway, several months ago, I started getting serious about getting back into shape because of health reasons, and because of doctors orders: my stress was off the charts.  I started eating right, stopped drinking classic coke (my vice), and stopped staying up until midnight working on the next day's work after putting the kids to bed.

Well, I'm down to 180lbs (over 25 lbs lost), and am feeling great.  I've been running and using the office gym for the last couple months regularly.

It has been a long time since I paid attention to the science of exercise and what the current schools of thought are.

I am thinking that I would like to get about another ten pounds leaner and then try to put on some some size to offset the muscle loss you can expect as an older guy.  

I was hoping someone could point me in the direction of a workout for middle aged guys, and for those who aren't that sophisticated or up on the latest in exercise trends.

Thanks to any who take the time to respond!

51 year old here.  

Compound lifts, ample recovery and the right diet have all helped me.

What does your current workout and diet regimen consist of?

I have better results bulking up and then getting lean.   Trying to bulk up while staying lean is possible, but it gets harder as we get older.  It takes a finely tuned diet and lifting program.

Good work man!

CrossFit....

P90X.  I am 46 and it has done wonders for me.

What kind of shape were you in before you started?

I do Insanity and follow the Beachbody Michi's Ladder dietary guidelines.

I did it two years ago and got into the best shape of my life. I got sedentary over the last year but got back into it last week... realizing good gains already.

The best part is it takes less than an hour, you don't need any equipment (just a DVD player and some space in front of your TV and the desire to push "PLAY").

I'm 41.

I've done the regular P90X before, but stopped after about 5-6 weeks due to injury.  I struggled most in the pushups, pull ups and ab work.

I'm starting my TSFL diet again, and P90X is probably too intense for this low calorie diet so I might try something less intense/more cardio like Power90.