As someone born in the 70’s I followed many of the real classic bodybuilders, for me I was a fan of the tapered waist and aesthetic look of Serge Nubret, Frank Zane, and Serge Oliva
As I am now approaching my 50’s I have a real pull to go back to the training and diet of the 1970s, when bodybuilding and fitness were simpler. No fancy supplements, no complicated meal timing – just clean eating and consistent training.
Let’s get back to basics with a modern twist on classic nutrition principles that work especially well for men over 40.
The Protein Priority
As men age, maintaining muscle mass becomes increasingly challenging. Research shows that men over 40 need more protein than their younger counterparts – aim for 1.2-2.0 grams per pound of lean body mass. (for those who really dont eat that much protein, start on the lower end, even starting with 1g per pound for many will be a huge increase)
Here’s why increased protein consumption is required::
- Decreased protein synthesis with age
- Higher protein needs for muscle maintenance and growth
- Enhanced recovery requirements
- Better appetite control and fat loss
Top Protein Sources (per serving)
- Chicken Breast (6 oz) – 54g protein
- Lean Steak (6 oz) – 48g protein
- Ground Turkey (6 oz) – 48g protein
- Whole Eggs (3 large) – 18g protein
- Whey Protein (1 scoop) – 24-30g protein
A Note on Eggs and Cholesterol: Contrary to old beliefs, egg yolks are essential for testosterone production. They contain cholesterol, the building block of all steroid hormones, including testosterone. Studies show that dietary cholesterol doesn’t significantly impact blood cholesterol levels for most people.
Salt: The Misunderstood Mineral
The demonization of salt has been one of nutrition’s biggest mistakes. Research shows that sodium restriction can actually increase blood pressure in some cases. For active men, especially those training regularly:
- Salt helps maintain proper hydration
- Supports nerve and muscle function
- Aids in recovery
- Helps maintain blood pressure stability
Aim for high-quality salt sources like pink Himalayan or Celtic sea salt.
Hydration: Quality Matters
Water Sources
- Spring Water: Natural mineral content, free from modern contaminants
- Filtered Water: Remove chlorine and fluoride
- Structured Water Sources:
- Coconut water (natural electrolytes)
- Watermelon
- Cucumber
Important: A study published in JAMA Pediatrics found that fluoride exposure during pregnancy was associated with lower IQ scores in children. While controversial, many choose to avoid fluoridated water as a precaution.
Intermittent Fasting: The 16/8 Method
Benefits:
- Enhanced fat burning
- Improved insulin sensitivity
- Increased growth hormone production
- Better cellular repair (autophagy)
Fasting Window (16 hours):
- Typically 8 PM – 12 PM next day
- Water, black coffee, and plain tea allowed
- Avoid artificial sweeteners, flavored drinks, or supplements
Eating Window (8 hours):
- Focus on whole food meals
- Start with protein-rich foods
- Maintain hydration
Essential Supplements
- Whey Protein
- 1-2 scoops daily
- Aim for grass-fed sources
- Minimal ingredients
- Creatine Monohydrate
- 5-10g daily
- No loading phase needed
- Take consistently
- Optional Testosterone Support
- Vitamin D3 (2000-5000 IU daily)
- Magnesium (400-600mg daily)
- Zinc (15-30mg daily)
- Ashwagandha (600mg daily)
Simple Meal Structure
Sample Day
- 12 PM: Break fast with eggs and steak
- 3 PM: Chicken breast with sweet potato
- 6 PM: Protein shake with fruit
- 8 PM: Turkey burger with vegetables
Keys to Success
- Keep it simple
- Focus on whole foods
- Remove processed foods
- Stay consistent
- Prioritize protein at every meal
- Maintain proper hydration
- Get adequate sleep (7-9 hours)
Remember: The best plan is the one you can stick to consistently. This approach focuses on sustainable, long-term habits rather than quick fixes or complicated protocols.
