I have been lifting for about 5 years,IN the summer i diet down to 150 in the winter i gain to 180,The main thing about lifting is what you want to look like and how strong,right now i walk on a tread mill 3 days a week 5 miles on saturday i box the bag for about 1 hour non stop do at least 30 good slow crunches every night,I work on a smith machine you can do any thing you want to do on them,when i lift i lift incline and military press,butterfly machine and i have a bicep&tricep machine,it is addicting,i love it and i am 50.I weight 180 pounds right now and can lift double my weight at any thing,flat bench,squat dead lift,and if you want to get strong you must lift heavy and there is a supplement called cellteck,it is creatine it is a must,when i am taking i can bench press 385.not bad for a old man