Training after 40

I am a 45 year old male than has trained with weights for about 20 years off and on. I have never really been consistent like I should have. Anyway, I know that I can' t train the same way as the young guys can but does anyone have any training advice for an old man. I' m 6' 3 and weigh 255 pounds. I' m wanting to maintain muscle mass a lose about 20 pounds of fat. Any advice would be greatly appreciated.

First, welcome aboard!

Maintaining mass and losing weight is fairly simple. Start with your diet, go low carb, low saturated fat and high protein, about .6 to 1 gram of protein per pound of bodyweight is enough to maintain the muscle you currently have.

4 sets of 12 reps for each muscle group once per week is enough to keep your muscles strong and semi pumped.

Cardio - 20-30 minutes at least every 2 days will do you good.

Good luck and let me know if you need me to elaborate more.