A little background: I am 54, 5'11" 213 lbs. Gone back and forth with workouts over the years. However, I always come back to Dorian Yates' style of HIT.
Long term goals are strength and muscle mass increase while keeping the body fat in check.
Estimated Macros:
Protein: 240g
Fat: 60g
Carbs: 175g on non-training days; 225g on training days
Meals: 6 per day
Supplements:
Universal Nutrition Daily Formula
Universal Nutrition Fish Oil
Universal Nutrition Ultra Whey Pro
Universal Nutrition Atom7
Current Split:
Day 1: Shoulders, Triceps, & Calves
Day 2: Back & Traps
Day 3: Off
Day 4: Chest, Biceps, & Calves
Day 5: Hams & Quads
Day 6: Off
Day 7: Off
Day 8: Repeat