Im 47 this year.
Struggling with body comp issues despite watching my calorie intake, not eating crap/processed and lifting 4x a week with mainly the big lifts(in strength-hypertrophy rep range) with intensity in 70-85% range. My rest periods vary depneding on the intensities. At higher I rest at max 90secs, the least 30-45sec at lower intensities. Volume is moderate.
Workout is usually full body. A upper push/pull variant and a squat or deadlift variant. If i fell tired, its just upper or lower. 3-4 working sets max followed by 1-2 drop off sets.
Diet macros(Protein/Casbs/Fat)have been at about 50/20/30 on rest days and 40/30/30 on workout days. I keep carbs low as my bodyfat is rather high.
I got a shock when i stepped on the scale earlier this week at 80kg, at about 25% BF. Have always been in the 77-79kg range at 18-20% BF range for the last few years.
What has happened? Sluggish metabolism?
Should I change in the way I eat or train?
Advice much appreciated