Ok need some advice

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How would I go about getting in shape? Not sure I can jump right into some P90x or similar, maybe something I can ramp up to.

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Yeah you can.

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How would I go about getting in shape?

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start with eating whole foods and smaller portions. If u want exercise..... start with body weight type exercises such as push ups, sit ups, air squats, lunges, jumping jacks, jump rope and burpees (lots and lots). You can move into pull ups once you lose some weight and gain strength. None of this is fun or exciting but it will cost you almost nothing to get started.

If I had to guess, 80% of your issue is what you eat which typically in turn is the hardest thing to change. Most people think they can just eat like crap and train then everything will be great, unfortunately for the vast majority of us its not like that.

Once you have committed to changing what you eat and adding some physical movement then you can research and decide which direction you want to go in terms of biking, running, swimming, HITT exercise, power lifting, etc. With that said, be sure to get a qualified coach or trainer if you start training hard. Being in your mid 40's it's easy to hurt yourself and it takes much longer to recover. And being a former athlete it's natural to think you can just jump right back in, but make sure you are using proper form when training. It's about improving your quality of life, not getting injured.

Good luck and stick with it!

greyskull lp or candito lp as mentioned above plus some conditioning work would be a great place to start. From there you can ramp up the conditioning on those.

as far as diet goes, pick one adn stick to eat. just make sure it involves the amount of calories for your goal and has plenty of protien. everything else, i.e. intermittent fasting, carb cycling, keto, paleo, low fat etc is all just details. Start by downloading Myfitnesspal and reading the links in the putthaforkdown thread.

another good place to start would be the reddit recommended bodyweight program. they have an app called bodyweight fitness pro. Use that and a couchto5k app and you will have everything you need to get back in shape.

CrossFit.com

Check out beginner scaling for each WOD. Do what you can and build from there. On days you can’t do anything from the workout, run or do some other cardio and add burpees or lunges to it. Get creative.

It’s a versatile diet that can be adjusted accordingly to your goals. Plenty of ppl looking for weight loss are achieving it.

It’s not all Brian Shaw style.