Recomend me a good training routine for building muscle

I was overweight, lost 66 pounds in a more than 5 months. Now I have become really skinny but I have no definition, there is to little muscle and still a small layer of fat. I'm still pretty soft for my liking. I haven't done sports for the last 6 years or more of my life so I think I lost most of the muscle mass I had.
All the weight loss I did was by running, treadmills , elliptical bikes, and outside, and by swimming.
I got myself into a half decent shape, but I'm at the lowest level when it comes to lifting weights and do other kinds of training than cardio.
I would like to keep doing cardio training, I have worked hard to build my endurance and I would hate to lose that. So when you will recommend a training log, or whatever it's called please include this in it.
Very important for me is not to grow to much in size, I would like to build a lean body. I will have patience and work hard for it, but I will still prefer to remain skinny than become huge muscular guy.
I need my training routine to have as a purposes tuning up my body, grow a little muscle mass, and get rid of the rest of fat I have left.

I know that a healthy diet is essential. I've eaten a lots of salads, fruits, Iogurt, only chicken and fish when comes to meat. I eliminated all the wrong things in my eating habit.
I still am unsure about the cereals. Some advices I got told me that cereals aren't that good, but maybe they were talking about those that were high in sugar and chocolate.

I already started to do interval training/running. Since running 2 h on a machine has got more boring than exhausting. Gets me tired like when I was beginning, and heard it helps building the kind of body I want.

 

I was wondering if taking protein shakes, powders, is essential. Does it accelerates that much the processes. Do they kill your liver? Cant I get a similar result from food only?
And if they are healthy and a must, what ratio should they be taken in per body gram, so it will give me the result I desire.

 

Any kind of advice is welcomed.

 

Bump!

 

Nobody?!

 

There was a similar thread recently, check the search function. :good

 

I will look for it, but like I said above I am keen on building a lean body, and not just randomly building muscle.

 

So whats your height and weight now ?

 

181 cm / 5.11 (I think it means) and 75kg / 164 punds

 

I would say start adding heavy weights to your routine. Maybe like 3 times a week. Bench press, sqauts, deadlifts, shoulder press, pull ups etc. Lift as heavy as possible

 

So it's recommended to go high weight(more intensive) over high number of reps(more endurance), sets for me not to grow to much in size ?

 

You might be too light id aim for being min 80 kilo but put that weight on as muscle , whats your frame like ? wide shoulders etc

I am actually overweight i am 172cm , 5.75ft and currently a whopping 100kg but i have wide shoulders and a barrel chest plus big arms from my engineering job so i carry the weight well but i definetly need to lose, i am aiming for 80 kilo , been that before and feel good at that weight

 

I'm quite wide in shoulders and pelvis, more than most ppl but not to an extreme, so that's why I like to keep myself lean, to still be able to fit into cool cloths.

 

I'm okey with having 80 kilos as long as some of the fat I have will be replaced by muscle. I'm to soft right now, I need to tune up my body.

 

Where are you ? Is it an option to join a boxing gym and do some training there no better fitness to get yourself lean