Thread by @TheForeverAlpha

10 Tips For Men Over 40 Who Want To Get Lean (Thread):

Older guys:

Save this, print it off, and review it every morning.

This is your bible for fitness success.

It's never been easier to get into the top 10% of men in your age group, and NOW is the time to act:

Tip #1) Sleep Like A Lion (7+ hrs per night)

This is the NUMBER ONE key to maintaining your testosterone as you age.

Without this, your stress levels will be higher, you'll lose muscle, and your testosterone will plummet.

Make sure you get your sleep.

Following on from this:

Tip #2) No Caffeine Post 12pm

Get your black coffee in the morning. But for heaven's sake don't have any in the afternoon, as it'll compromise your sleep quality.

Coffee when you're fasting, but not when you're feasting.

More on sleep quality:

Tip #3) No Alcohol Within 3 Hours Of Bed

Even ONE whiskey or red wine is enough to prevent you from falling into deep sleep.

Not worth it.

If you're going to have one, have it WELL before your target bed time.

Next:

Tip #4) Do 3 Full Body Workouts Per Week

You're over 40.

You can't afford to be in the gym all the time and still recover. You need time off.

But at the same time, you need enough stimulus across all your key muscle groups (once per week isn't enough).

Enter:

3 Full-Body workouts per week.

Make sure your:

- Chest
- Back
- Shoulders
- Legs

Are all being focused on, with compound, DB/BB movements.

By default, your core and arms will be getting hit too (you can finish with a little isolation work if you want).

Next:

Tip #5) Follow The 90/10 Rule With Your Diet

This means 90% caveman food (see more in a minute), 10% alcohol/sugar (although 0 is better).

Younger men can get away with the 80/20 rule, unfortunately you can't, which sucks (I know).

What is 'caveman food?'

Tip #6) 90% Of The Time, You Should Eat 'Caveman Food'

Which means you need to ask yourself:

"Would caveman-me have been able to eat this thousands of years ago?"

If the answer is no, don't eat it.

Exceptions:

Potatoes, rice, oats.

Core caveman food = meat, fruit, veg.

Tip #7) Get Daily Morning Walks

Sedentarianism is a killer of the modern man, particularly if you have a desk job.

The solution?

Get outside every morning before work.

You will:

Burn more calories
Regulate your appetite
Get vitamin D
Feel better

Next:

Tip #8) Meal Prep Every 3 Days

Most of you guys life busy lives (epsecially guys in 40's & 50's).

You need to be prepared for 'shit happening'.

Shit always happens.

But you need to take the element of surprise out of the equation, and have your food ready to go...

This means high protein, high fiber, zero sugar meals all stacked up in your fridge/freezer for 2-3 days.

This will decrease:

- Binging
- Snacking
- Sugar intake
- Junk food
- Stress levels
- Self-doubt

And sky-rocket your diet adherence.

Think:

Chicken, eggs, beef, rice, veggies, and then take fruit with you:

Berries, bananas, apples etc.

Next:

Tip #9) Follow The 90/10 Rule In The Gym

This means 90% work on compounds, 10% isolation, IN THAT ORDER.

If you do too much work on iso's, you won't recover.

If you do them before compounds, they'll get in the way of your development and muscle mass.

Best compounds:

+ Bench press
+ Squat
+ Deadlift
+ Overhead press
+ Pull-ups (long-term goal is to get to weighted pull-ups_
+ Rows

Dumbbells are an excellent substitute, especially if you have injuries.

Next:

Tip #10) Don't Let Your Fats Fall Below 30% Of Your Daily Calories

Younger men can definitely go lower.

I wouldn't advise it for older men, for testosterone purposes.

Focus on:

- Eggs
- Fish
- Avocado

etc. but make sure the calories are on point.

Finally:

Men Over 40, if you want to reclaim your testosterone, and improve your:

+ Leanness
+ Strength
+ Energy
+ Motivation
+ Sex Drive
+ Health

And much more, then I'm going to be walking you through exactly how to do this.

Daily strategies here:

foreveralphablog.co.uk/get-intermitte…