There might be a clue in your comment "couldn't maintain my weight after..."

For most of us, the body you describe requires a very low body fat %. Definitely under 10%, probably closer to 7-8%.

This type of body fat requires serious dietary restraint for the average male. You can't just exercise your way to it, you have to get it done in the kitchen.

You are also not doing yourself any favors by lifting light. Yes, it is a long standing belief that high rep/low weight gets you ripped, but it doesn't work that way in controlled research. It probably came from body builders, who were lifting light because they were, literally, starving themselves down to competition shape.

If you want to lose fat, you have to run a caloric deficit. If you don't want to lose lean body mass as well, lifting hard, combined with adequate protein intake, is, according to research, is about the best thing you could do.

Of course, if you lift hard and do not show dietary restraint, you'll put on both muscle and fat. But this just circles back to the point above.

As far as flexibility, etc., P90X classic and doubles both seem excellent. They include regular yoga and daily stretching. Also, their is considerable emphasis on body weight and complex motion. These generally help athletic performance. Notice that flexibility is one of the metrics you compare before and after the program.

Good Luck!

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