Hi, Adam.
First suggestions are, hit up T-nation, Chaos and Pain, and BodyBuilding-dot-com.
Lots of testosterone there. Lots of options.
I don't think I can paste links, though.
Those sites, and several others - say, poliquin group - will bury you with information.
You indicate your key goal at this time is to gain mass in the shoulders and arms, and lose fat from the legs and belly.
So, try to structure a program around HIT and HIIT. High Intensity Training for mass, High Intensity Interval Training for fat loss.
And there ARE ways to "spot reduce," sort of. Not a huge difference, but as an example, work out abs a bit, to bring blood flow in; then, do some moderate cardio to burn calories. Increased blood volume means greater fat mobilization from that area. Can do it in the legs, too, by training the quads, then going running....
It's not a huge difference, mind, but over time, tiny steps add up.
Also, you can do "fasted cardio" (a misnomer, in the context I read about it). Walk for an hour in the morning before eating anything. Maybe have some water. SLOW walk. One of T-nation's articles discussed it. Why slow? Fast, hard workouts at that time can burn muscle, so you need to keep it very low-key. Body should need energy, but not really have to work. And first thing in the morning, there are no glycogen stores to leverage, low blood sugar, so the body will turn to fat stores for energy. (They also push one of their products, which I don't think is necessary unless you're already really good, nearing elite. Be warned that is not a unique event, T-nation is bog on pushing supplements. that's where the money is - much like the old cartoons were all about making kids want to buy the toys, and seperating parents from their money... ;-) )
There is also a difference in terms of HOW you train, and for what purposes. What sort of hypertrophy do you want? Will you do heavy weights, or lower weights with higher volume? Body builders will often do a lighter weight with more volume (time under tension). This will cause sarcoplasmic hypertrophy, a bigger muscle. (Actually, it puts more fluid in the muscle tissue, and more glycogen stores, making a larger structure. IE, bigger size.) this is usually sets of 10, too.
For "more strength", you'd go to lower reps, but higher weight, and that should produce better mental control (mind-muscle connection; collecting more fibers to contract at once). So, you'd do (for numbers, this might be meaningless depending on your abilities) 50 pounds for 3 sets of 10 to build mass in the arms, doing curls, say. But for strength? That will make the fast-twitch fibers wear out, and then move the training to other fibers. (Type 3, IIRC). (Type 1: "endurance," think marathoner. Type 2A: Fast-twitch, quick to wear out. Type 2B: Fast twitch, more resilient, don't tire as easily. Type 3, moderate ability, good endurance, grow big. But I might have mis-matched the names and functions, so double-check me, make sure it's not Bull...)
So, doing curls for "strength," you might curl 80 pounds or more, but you'd do no more than 5 reps, and probably up to 5 sets. (Look up "stronglifts" for mroe detail on that program.) You'd also wait minutes between sets.
Lower body, you'd probably do more for the "pump" using the bodybuilding style, most of the time. That's because of your goal, and how the muscles work. Emphasize squats, aim for explosiveness (fast return to standing posture) while maintaining form. Build up the weight over time, until you look closer to how you want. Note this will work with the Cardio/Exercise technique above: Pump the muscles, then do the cardio = less fat in that area due to higher blood flow.
Once you make some progress, look to do a heavy day with squats, and move to the other technique at least once a week. I found it thinned down the muscles, by the way - then I did too much weight on an overhead press, and took a 5-month break. :-P BUT, with squats, you can always drop the weight. OHP not so much. Don't overdo it, but DO work on the mind-muscle connection to build strength and explosive power.
For upper body, where you want mass, a few things to consider when looking at those resources.
1: You'll want to train for visual mass. Look up Trans-Health, they have a series of articles on JUST that purpose. It focuses on Lats & Traps. You can do rows to hit those fairly well, remember to follow more of a Bodybuilding style.
2: Check your posture, you also want to focus on the back even more if you're sitting all day, hunched over at a computer... There are other muscles that should be hit with a "face pull" (upper body rowing motion), and if you've been a swimmer, you'll likely need to hit this one hard. Sitting is bad enough, swimming tends to open up the shoulders, make them loose and therefore weak for lifting (injury-prone!)
3: On Swimming: If you have access to a pool, Butterfly stroke. Builds the back, especially the Traps, and makes them HUGE. Did it for ONE summer, and I'm still "noticeably male" that way. (not that a blind man would mistake me for female, but it stinks that a bra won't fit EVER. )
4: Remember symmetry. So, work biceps one day, make sure you match Triceps. Preferably same day. Take photos, compare, correct the course.
5: Now guessing, you'll probably want to thicken the waist - so work the obliques a bit. Limit side twists, go more for any movement that hits the outer abs. There is not much detail on this, so you'll have to research it.
6: Protein. More protein. More protein! Makes for a good, strong body, and it'll be necessary to build the muscle you want. Drop carbs (here defined as, processed foods, sugars, anything that can be "white" - rice, potatoes, bread, pasta, etc.) Lots of leafy greens. Lots of water. Greens aren't "carbs" - but other veggies, like carrots and beets, ARE, and are worse cooked. Becomes sugar. Beans are "eh" - snap peas, green beans are OK, they're actually mostly the seed pod. Beans overall, I'm not sure. Incomplete proteins, high fiber, but Paleo diets tell you to avoid them. YMMV (Your mileage may vary.) And, sorry to say, avoid fruits. (Use sparingly, but good after workouts to stop catabolism. Remember, SPARING use.)
6: Do stretching and "rehab" of muscles. Yoga one day a week, maybe, and foam roll the muscles you're beating up, PLUS static stretching. Otherwise you'll end up stiff and muscle-bound, if not in your 20s, then as you get older. Again, I know. Stronglifts was a disaster for me there, too - but doing 5 sets of 10 reps at the same weight? Whoopee! Feel great, stay limber. So find out what works for you, and work hard to maintain flexibility.
Now... One thing you hint at, you're sounding like you want to use bodyweight exercises more than pumping iron?
Pushups, dips, triceps press (use parallel bars, monkey bars, etc; lots of suggestions out there.) Bodyweight plus squats - it's easy to add weight and complexity (E.G., bodyweight squats, to Hindu Squats, to Split Squats, to Bulgarian Split Squats, to Pistol squats, to...
)
Squats are essential, BTW, because they involve the largest muscles in the body. That means, lots of wear and tear - which means lots of growth hormone. Human Growth Hormone is essential, and as you get older, you make MUCH less. As in, by 40, you're over the hill. ;-) Take it from someone who's coasting already! ;-)
Also, though it's obvious, remember to watch body fat. Best solution is to build the diet first - they say it's 80% of the battle, though I've always found the supposed 20% of working out to be better and more important. I can eat almost anything and gain weight - but I need to decide if I want to gain muscle, or fat. For example, right now I'm using herbal stuff to deal with GID. Mediocre results for transition, but trying to calm the mental noise, right?
I'm thinner than when on natural body, yet the scales say more body fat is present. But from three sessions back in the gym? I'm back to my MALE MAX LIFTS. (The herbal stuff should at least change the muscle growth ability a LITTLE... Yet I'm back to "If I flex, there goes a shirt." I WISH I were joking, I'm MTF, but can't let go of my strength... But the size and the obvious mass and the obvious strength? People don't want to meet me in a well-lit shopping mall, forget the dark alley at night. ;-) )
Last thought, it's easy to combine a lot of this in a program, and to get more mental toughness, by going for martial arts training. You'll get the assertive, maybe even aggressive edge, for a male mind. You'll be tough from sparring and you're used to getting hit. And you'll focus on building "enough" muscle using mostly bodyweight exercise, plus you'll be doing intense cardio in a sort-of interval fashion, thus burning fat. Never found a problem in the dojo... BUT, go for a hard form - krav maga, boxing, MMA, Muay Thai. Aikido, Judo, or Jiujitsu would be good, too, but tend to be softer styles (Jury is out on Judo, though - soft style with serious hard-core bruising. Be warned, it only LOOKS pretty.... ;-) )
Other keys:
Set goals.
Keep notes, as in record each workout and the weight, sets, reps, and maybe even feelings (E.G., training for sarcoplasmic hypertrophy / size, you want to FEEL the pump - and write it down.)
Correct at least every quarter. Make sure you're still on course to achieve the goals.
Tried to give a broad answer here, I hope it's a good starting point. Keep us posted on your progress!
