Circuit train with free weights and cable machines 4-5 times a week until failure. I’m 60 - should have done this long ago. It’s addicting once you start looking and feeling powerful
You’ve got the right idea-good for you-I made the commitment to healthy diet and targeted workout a long time ago- and have never regretted it.
I’m a bit smaller than that-5’8 1/2” and 105-106 lb on a small frame, the same as I weighed at 17-so a 1200-1400 calorie intake per day is fine for me. My employer and best friend is 6’3” and 185-he is my age-still strong and muscular. I’ve seen him eat at least twice as much as I do many times, but it is all paleo/organic stuff...
The only carbs I consume come from fresh veggies, dairy-yogurt. cheese, etc-and a few seeds and nuts-the rest of my food is protein and fat from non-processed natural sources-butter, meat, fish. I do not eat processed food at all and I never developed a taste for sugar and starch. Living in a rural area where we all grow produce and fresh, free range eggs and meat are available makes that easy to do.
I do construction work and decided some time ago that I wanted more upper body strength than the average female to be able to take on more tasks-so I bought my own free weights and added them to my resistance band workout-it worked-everything is still firm, my lifting capacity has made me more productive at work and my upper arms are up to 11 3/4” and that gets me some admiring looks which I like-I’m over 65. There is no age limit on staying strong and healthy in a natural way-even skin texture improves...