My workout/diet - any feedback would be appreciated

Hello,

As no one else has responded, I'll offer my thoughts.

I think have correctly identified that what you need to do is try primarily is build muscle mass rather than approach this from a weight loss point of view.

At 46 this is not as easy as if you were 26 and the training you've outlined is probably not optimal... Fair play for obviously still being pretty active and with good kicking skills though!

The bag work and calisthenics type work like jumping jacks is going to have a negligible hypertrophy effect, if any, and although I like kettlebell swings and snatches they are also pretty much pointless from that point of view. I don't see a difficulty in retaining this stuff if you enjoy them, but I would not do them to such an extent that they are affecting your recovery, and compromising your main goal, which is hypertrophy.

IF I were you I would probably do something along the lines of alternating an "A" and "B" workout, keep it simple and try to hit most movement patterns (Push, pull, squat, hinge) and body parts. You're going to have to find ways to make your efforts intense enough that you're actually doing a few hard sets and building muscle. Endless repetitions that become a marathon are not going to cause the kind of adaptation you are looking for. Your push-ups on your knees really need to become strict push-ups, for example. And if your DBs or KBs are very light for overhead pressing then try pre-exhausting yourself beforehand with DB shoulder raises to tire out the delts, and so on.

A.

Goblet squats 3-5 x 15-20
Push ups 3-5 x max reps
Kettlebell swings/snatches 5 x 20
KB/DB bent over row 3-5 x 15-20
DB overhead tricep extension / Lying DB tricep extension 3-5 x 15-20

B.

KB reverse lunges 3-5 x 15-20 per leg
KB or DB shoulder press 3-5 x 10-15
DB Romanian deadlift / single leg deadlift 3-5 x 15/20
Pull-ups / Band pull down 3-5 x max reps or 10-15 for bands
DB curl 3-5 x 10-15

Keep rest periods short, 1-2 minutes, and make sure your protein intake is high enough that you give yourself a chance. There will be people who disagree but if I were you I would be aiming for 150g protein per day. I'd be shocked if you're close to it at the moment.

No problem.

Depending on how heavy the barbell is (I'm assuming it is light also) you could consider whether it's more appropriate than the KB and DBs for your curls, pressing, tricep extensions and so on.

If the opportunity presented you do need some heavier gear. The pair of 5KBs will not be challenging for long, if at all, on many exercises.

In terms of the time to see physical changes, it really depends on consistency, how productive your training sessions actually are (i.e are you working hard enough, but not so hard you can't recover) and how appropriate your diet actually is.

If you get into the habit of training during this period remember you can always seek advice in person in a setting with appropriate equipment, professional help etc.

Best of luck.