Live Anabolic
How To Eat Healthy After 40 (IMPROVE YOUR HEALTH!)
If you want to maximize muscle growth, fat loss, recovery, among many other things…your nutrition is crucial. As a man over 40, more than before when you were younger, what you put in your body has a big impact on your health and lifestyle. It is important when starting a fitness journey, that you find a nutrition and workout plan that is designed for you and your age. You also want a nutrition plan that is designed for your fitness and lifestyle goals.
If your main goal is to lose fat then your nutrition plan is going to look different than if your main goal was to build muscle. Aside from foods that can help achieve your goals, there are also foods that are just naturally healthier that you should eat to help you have more energy and live a better lifestyle.
Here are some great tips on how to eat healthy after 40!
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so to maximize all your results you want to maximize your testosterone you want to maximize your metabolism you want to maximize your recovery [Music] hey what's up man Gary Walker here and welcome back for another video all right in this video this is all about you guys 40 50 60 70 and Beyond man all right I'm going to tell you how to eat healthy after you turn 40 and should you make changes simply because you are 40. all right here's the thing when it comes to nutrition yes there are some changes that you need to be focused on making all right specifically a lot of that has to do around the protein requirements and the carbohydrate requirements all right so with that said here's the one thing I want you to realize a lot of this has to do whether you're extremely active or if even if you're really sedentary if you're sedentary you're not going to need near as many calories which is what's considered energy and the way I like to structure my nutrition plans and all those things is based on whether you like to eat more carbohydrates or whether you like to eat more fats because either one of those are really good energy sources all right but the one thing you want to make sure you avoid doing at all cost is eliminating an entire macronutrient group meaning if you like eating more fats that doesn't mean you need to eliminate all the carbohydrates which is a popular thing right now all right that's extremely popular to demonize carbohydrates as if all carbs are bad here's the thing when it comes to carbohydrates yeah there's a lot of simple sugars simple carbs the sugary drinks things like that sugars are simple carbs but then you're getting into some complex varieties like rice potatoes quinoa legumes all those are really going to be good carbohydrates for you so you do want to make sure you're eating some carbs all right on the other hand if you enjoy the carbs and you're not a big fat eater that doesn't mean you need to neglect all your fats because here's the thing when it comes to fats fats are crucial for testosterone production and if you didn't know this now that you're older you're naturally going to be dealing with lower testosterone levels all right once you get into your 30s they start declining naturally Each decade all right so the key to fats though is choosing healthier fats you don't want the trans fats you don't want all the fried foods you want to make sure you're doing more of the extra virgin olive oil avocado oil some coconut oil is good and some nuts mixed nuts almonds macadamia nuts cashews Brazil nuts all those are going to be good sources olives another good source and then also your fats from your egg yolks egg yolks are a really good healthy fat source and then the fats in your lean cuts of beef so you do want to make sure you're eating enough quality fats but here's the thing when it comes to fats it's easy to overeat fast because here's the way the macronutrients are set up when it comes to calories when you eat protein when you eat carbohydrates there are four calories per gram of those macronutrients all right and when you eat fat there are actually nine calories per gram of fat so you can see how it's very easy to overeat fat so even if you enjoy eating fats more than carbs you still want to make sure you are eating fats in moderation typically 50 to 80 grams of fats is what I recommend and again it depends on how many carbs you're eating also depends on your total daily calorie intake and all that is dependent upon your goals is your goal to lose more weight is your goal to build more muscle or is your goal to just maintain a healthy weight but recomposition your body meaning lose a little bit of body fat while simultaneously building some muscle so all of those are key when you're structuring your meal plans all right so at the end of the day the main thing I want you to focus on is making sure you're getting some lean protein some complex carbs and some good healthy fats with each meal now the best way to structure a plan if you're somebody like me who doesn't really like measuring foods and weighing foods and doing all of those things is following a complex carb cycling program so what is carb cycling specifically complex carbs all right so again let me break down carbs this way complex carbs rice potatoes beans quinoa fruits multi-grain breads all of those we're going to consider a complex carb over here those types of carbohydrates should only be eaten on the days you're earning those meaning if you're following a resistance training program if you're watching my videos you know I recommend making sure you do some type of resistance training three four days a week either one of those are going to be sufficient on those days you want to make sure you're supplying your body with complex carbohydrates that's just going to help energize your workouts it's going to help with recovery it's going to help optimize your hormones there's a lot of benefits to doing that all right but on the days you're taking off from weight training if you're not weight training at all and I'm not talking about doing some type of cardio if you're doing cardio you're still not doing weight training all right so when I talk about cycling carbs I'm talking about resistance training or weight training days and non-weight training days so the days you're not going to be using weights the days you're not weight training all your carbohydrates should come from veggies fibrous veggies so we're talking broccoli asparagus cauliflower green leafy veggies cucumber zucchini that's where those vegetables should come from that's where those carbohydrates should come from and not the complex variety we just mentioned earlier all right so that's how simple that is all right because when it comes to lean protein you want lean protein seven days a week seven days a week with all of your meals you want lean protein all right and typically I recommend getting about 30 grams of lean protein with each meal that's pretty simple if you don't know what that is I'm going to suggest weighing it out portioning that out initially for a week or two just to get an idea of how much Those portions are and then you can start eyeballing it from there because it's really hard to overeat lean protein I'm not talking about fatty cuts of steak or anything like that we're talking lean chicken breasts good lean fish those types of things turkey various poultry is going to be very lean so if you're doing all of that you can just eyeball it and you're gonna be okay all right especially when you're carb cycling because you're going to be eating in a natural calorie deficit because here's the thing on the days you're not working out your calories for that complete day are going to be totally lower because you're eliminating the complex carbs all right you're still getting your lean protein like I just recommended I'm still going to recommend 30 grams of protein per meal and what you want to do with your fat on those days is about 20 grams of fat fats with about four meals it could be three meals and 20 grams of fats in a snack like mixed nuts or something like that so about 80 grams of fats on those days to offset the lower calories from removing those complex carbohydrates so that's fairly simple all right on the days you are working out let me touch on the fats with those days as well because you are getting some complex carbohydrates and that can be anywhere from 50 grams per meal up to 80 grams per meal again it just depends on how much fat you have to lose what your actual goals are but with that being said since you're getting more complex carbs you're increasing your calories you don't really want to bump up the fat to the 80 grams so typically I recommend about 40 to 60 grams of fats on that that day all right that can be broken up over three meals four meals or three meals in a snack which is typically what I recommend I usually structure all my clients programs with three meals and then a Snack That Snack really just comes down to making sure you're maximizing your protein all right so that's typically what I do with that snack but that's typically all you have to do and that's the main difference when you're younger your body can assimilate a whole lot more carbohydrates you're a lot more active typically so you need more your metabolism is revving at a faster Pace when you're younger so you need more total calories but as you get older then you just want to prioritize the macronutrients and the calories naturally come down because your basal metabolic rate or the amount of calories you burn at rest is naturally going to decrease it's just going to be lower just due to most older men being a little more sedentary than they used to be hormones aren't optimized like they were when you were younger so to maximize all your results you want to maximize your testosterone you want to maximize your metabolism you want to maximize your recovery so that's why you want to make sure you're getting your proteins fats and carbs and not only proteins and fats or not only proteins and carbs you want to make sure you're getting all three macronutrients also make sure you're getting your micronutrients so your vitamins and minerals all right so by adding a lot of variety to your meals and making sure you're eating all your vegetables if you're not a big veggie guy I happen to be somebody that doesn't like a lot of veggies then you can do like our Testo greens or something like that all right Testo greens you're getting your vitamins and minerals through your supplements so you're getting your fruits and veggies in a drink all right pretty simple solution but if you like veggies then load up on the veggies make sure you're eating veggies with every one of your meals to maximize your vitamins and minerals right so that's basically it all right if you're doing that with your nutrition if you're carb cycling if you're focused on getting your 30 grams of protein with each meal you're focused on getting your complex carbs on the days you work out and eliminating the complex carbs on the days you're taking off from working out then you're going to be in that natural calorie deficit which is going to help you burn more body fat and if you're getting those 30 grams of protein you're going to be maximizing your muscle growth as well through your nutrition all right obviously this is a video only about nutrition because you still want to make sure you're optimizing your sleep seven to nine hours of quality sleep each night hitting three to four days of resistance training each week also making sure those days uh revolve around compound movements squats bench presses overhead presses back rows maybe some deadlifts something like that all right with that said hopefully this all makes sense to you hopefully this helps you out other than that that's all that I got man get busy get after it and God bless
#Eat #Healthy #IMPROVE #HEALTH
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You should have mentioned that the amount of protein is by VOLUME, not weight.
For example if you weigh a boneless/skinless chicken breast, and it weighs 30 grams, that chicken breast only contains about 10 or 11 grams of actual PROTEIN since there are approximately 30 – 34 grams of protein per 100 grams (by weight) of chicken breast. So if your goal is to eat 200 grams of protein per day, you would need to eat about SIX to SEVEN 100 gram (by weight) chicken breasts per day; NOT just TWO 100 grams (by weight) chicken breasts. (Or whichever type of protein source depending on how much protein they contain per unit of weight.).
How much protein, carbs, and fat a food CONTAINS is what's important; not just the weight.
I am in my late 50s and my appetite is shrinking. I use to have 5 meals a day but now I only have 3 – breakfast, lunch and supper. I am feeling full for long periods of time as if my digestive system has slowed down.
Good 👍 job