Im 46 and like most of you , I gave up the ego lifting years ago. I train high volume with 60 seconds between sets, each bp once a week. Rep range 10-12
Cardio is a must and is done 4 to 5 x a week (30-40 min)
I eat clean 6 days a week and allow myself one day of whatever I want; although I find myself just eating more volume of my regular foods most of the day , with one cheat meal. Typical macros for me is P-50%/C-30%/F20%
I stay quite lean year-round with the nutrition/ cardio combo.
I use fish oil, EAA, creatine, ALA, Berberine, cq10, probiotic, digestive enzymes, Metamucil, vit C, and I'll rotate thing in and out; depending on if im on a blast or in a prep.
TRT test dose for me unless I blast or im prepping. Then I'll run the typical doses of the typical stuff. I will also throw some Primo in while I cruise (300mg wk). Bloodwork done every quarter.