5k specific

mlfen0778

I am a 6'2 male 41 yrs old and weigh 217 pounds. I am a 5k runner. I work in a warehouse always on the move 8 to 10 hrs a day and in 2014 had knee surgery part of my meniscus removed (grade 1). I do get sore with knees and for years I have been on a downward spiral. Still running but not like I was in my prime. I want to get down to 162lbs 7 to 12% body fat. A Lean strong body with some muscle( even in arm muscle for looks) I am looking for safe, but effective tips. Protein amount for building muscle, exercise routines, how to maintain energy, etc. I run maybe 9 to 12 miles a week and have a home gym with dumbells and minimal equipment. Any and tips are appreciated. 5k specific only. TIA