Thanks everyone for your replies,
My diet is fairly simple when Im training. Breakfast usually consists of oats, morning tea is banana or other fruit, lunch can consist of a salad sandwich on multi grain, chicken and lettuce, egg and lettuce or salad. Can also be either tuna and rice, tuna and vita wheat or tuna and salad. generally a boiled egg in the afternoon and dinner usually consists of steamed chicken with steamed veges eg : brocolli, carrots, asparagus, spinach etc. I do like to have dark chocolate as well. Always have a free day, usually Sundays where we can have whatever we like in moderation.
My older gym routines usually consisited of 20-30 mins cardio, followed by weights, bench press, SLDL, military press, squats etc. I do like to do walking lunges, lat pull downs, assisted chin ups, bent over rows ..................
I generally train alone, its hard to have a training partner when you do shift work. Im happy to do that.
At the moment, as I have not done any training except walk my dogs daily, my diet has not been so great (hence the spare tyre), so I will not post what I have been doing over the last year or so!!!! I know Ive been bad, I dont think I will advertise that
I am not a calorie counter, never have been, but have always relied on my body to let me know what it requires and how much, and have always found I get good results when training with this routine. I always eat very clean, drink lots of water when needed, and I will supplement if I feel I need it. Im not into big muscles, just toning and looking fit.
I do and will appreciate further support once Im up and going again completely. I really dont know if I should change anything because of my age, I dont feel I need to at this stage, Ive always been fairly strong in my upper body, shoulders, arms............but my lower back can give me grief due to an old injury, so core strength is a must!!
Cheers guys for your advice.