I'm a 43yr. old, large, endurance athlete so my lifts are not impressive.
Currently I'm training with sandbags and stones, gym went out of business.
My macros at the time where Pro - 300gr./ Fat - 225gr./ CHO - 100-200gr. depending on activity level. Majority of my carbs were from fruit. Fats are animal sources and unrefined coconut oil.
Right now I'm working on getting to low single digit BF%
Pro - 350-400gr./ Fat 225 - 300gr./ CHO - Tues,Wed,Fri & Sat - 50gr/ Mon, Thurs - 150gr./ Sun < 30gr.