I'm currently almost 3 months into my weight loss program, 54yo male, 5'11", CW 206 (SW 240). It's going well in terms of weight loss. I'm currently eating a 750-1000 deficit target, with the idea to reduce that - but that depends some on whatever fitness program I decide to do next. My goal weight, when it comes is going to be somewhere around 175 (chosen to bring my body fat percentage back into the healthy range, but knowing that number might be somewhat arbitrary). I shoot for .8 to 1g of protein per pound of LBM and for now am not worried about where fat and carbs fall.
I chose Beachbody's P90 (not the X) to get active and augment that with about 12k steps per day, because I like to be something other than sedentary and I like to have some dietary freedom. For those unfamiliar, P90 is basically a ramp up to P90X - is mostly cardio-based, but has a fair amount of resistance training. I am improving, both in reps (for pushups) and weight for the dumb bell routines. (I did the P90X 7 years ago, starting in worse shape than I am now and it is an option for the next thing...)
Thursday will be the conclusion of that program for me and I will be looking for something to do next. I am not a member of a gym, but we have a full gym at my workplace so standard weight training is an option, although honestly I prefer doing stuff at home in our basement. I have dumb bells up to 30# (I think I will need heavier ones fairly soon if I stick with the basement). I do not have a flat or adjustable bench or rack.
As a 54 year old, I have a few minor issues that many men my age have: minor arthritis in a couple of my knuckles, and some occasional minor pain in my knees. I wear a soft brace on my knee(s) when it acts up a little.
My goal is to be both strong and lean, but not large. I would not mind some more muscle mass, but not much more.
So my question to the experts here is:
Given the context above, what might be a good program for me? Especially given my age and goals.
To be honest, I worry about a program like strong lifts because of 1) my knees, and 2) lack of a 'spotter' when the weight goes up.
Any suggestions are welcome, but if you do, a solid reason why would help me most. Thanks in advance!