5-11' 190lbs (started at 203 ten years ago)
Im 48, been working out for 10 years as of april with really no lay offs. Generally 3 times per week at 70-75mins -
BF lower 20s (been a while since I checked)
Cross training routine -
Set of weights (abs each session - upper body and legs alternating during the week)
Then weights again
And another final cardio set. (total of about 30 mins cardio)
Usually 13-20 reps for each weight set.
Heart rate between 110-155 for the entire session.
Eat pretty much anything I want - lost 25 lbs when I first started workout routine. Since added about 12 lbs back muscle mass.