Thread by @TheForeverAlpha

20 Tips For Men Over 40 Looking To Get The James Bond Physique (Thread):

With the rise of Dad Bods, obesity and beta males, it's never been easier to get into the top 10% of men.

NOW is the time to act.

All you have to really do is avoid the traps most men fall for...

Daniel Craig has shown us what is possible for Men Over 40.

This is the ideal.

Don't settle for anything less.

This thread is going to give you diet, training, sleep & general lifestyle tips that will help you get there.

Let's kick it off:

#1) Eat More Salmon + Fatty Fish

EFA's (essential fats) are going to be your best friend on a diet.

They'll kick your testosterone back up to where it should be, and frankly, salmon tastes great.

Next:

#2) Eliminate Sugar For The Rest Of Your Life

There is no bigger single cause of:

- Fudged up metabolisms
- Cravings/addictions to calorie-dense foods
- Massive fat gain

Than sugar.

You MUST get rid.

Fruit does not count, and is perfectly fine.

Next:

#3) Train VERY Hard, For 2-3 Sets, Per Compound Movement

This is an INTENSE 2-3 sets for:

- Bench
- Squat
- Deadlift

Plus all other key compound lifts.

Then do this 3* weekly.

You'll max out your muscle mass over time, with the ideal stimulus/recovery response.

Next:

#4) Deload Every 4-6 Weeks

Why?

When you train very intensely, you accumulate a lot of fatigue. Not just your muscles, but also your:

- Joints
- Nervous system
- Entire physiology

To need occasional deloads for recovery, ASSUMING you ARE training hard.

Next:

#5) Go To Bed @ The Same Time Every Night

There's no faster way to screwing up your sleep (and therefore testosterone and masculinity) than messing about with your sleep schedule.

Go to bed at the same time.

Wake up at the same time.

Next:

#6) Consume 400mg Of Magnesium Before Bed

One of the few supplements that has proven recovery benefits & helps with sleep quality.

Definitely take if you're over 40.

Next:

#7) Turn Off Blue Light WELL Before Bed (1+ hr)

The earlier, the better, and this goes for:

- TV
- Laptop
- Phone
- Tablet

etc.

They'll all keep your brain active when you're trying to switch it off.

Next:

#8) Close Your Curtains 1+ Hour Before Bed

You want your room cool & dark for maximum sleep.

Think: Cave.

The earlier, the better.

Next:

#9) Lower Your Carbs (But Don't Eliminate)

Lower your carbs, your insulin, and keep them low throughout the day.

But remember to still get your:

- Fruits
- Veggies
- Potatoes
- Rice

In and around training.

They WILL help with recovery, strength & getting the 007 physique.

#10) Eat More Eggs

These are a great source of protein & essential fats, and VERY easy to cook (no excuses!)

Fatty fish come first, but eggs are also key.

Throw them in a pan of water & boil them - doesn't get easier.

Next:

#11) Get Some Massages

Deep tissue massages have been used by strength athletes for donkeys years, and with good reason.

Recovery goes up, anxiety and stress levels go down.

Lowering stress levels is absolutely crucial the older you get.

Next:

#12) Use The Sauna

This is actually a favourite of mine, post-workout.

Improved blood flow, and combining this with IF, you'll flush out a lot of toxins.

Combine this with:

#13) The Steam Room

And you've got some really good post-workout recovery routines working for you.

I must stress though:

1) This is post-workout
2) The workout must be INTENSE

If there is no stimulation, then you're not actually recovering from anything.

Training = FIRST.

#14) Seek Weekly Improvements In The Gym

Assuming your training sessions are:

A) Focusing on the compounds
B) Are very hard/intense

You now need to focus on gradual improvements.

Weight on the bar.

Reps performed.

etc.

Always seek to get better.

Next:

#15) Avoiding Failing Reps

Whilst your training sessions need to be hard, I don't recommend taking it TOO FAR during any given set.

Failing reps kills your nervous system.

And your confidence.

And potentially will injure you.

Push yourself, but don't kill yourself.

Next:

#16) Get Active, Daily

Most betas, Dad Bods and the obese, suffer from:

Sedentarianism.

It's not how you were wired to be.

You've got to get out:

- Cycling
- Walking
- Fighting
- Playing sports

Get out, and shift those calories if you have a desk job.

Next:

#17) Get Sunlight, Every Morning

This ties in with the above, in most cases.

It'll make you:

- Happier
- Higher energy
- Less hungry

And all will help you to get the 007 physique as you age.

Next:

#18) Read Every Evening

Not only will this help with sleep, which is your NUMBER ONE recovery tool (and testosterone-enhancing tool), but it also helps your CNS to relax, regardless of sleep.

Bonus points if you're reading a fitness-oriented book.

Next:

#19) Meditate Frequently

Similar to the above, and the main goal here is to:

Reduce stress and cortisol levels.

And yes, this will absolutely help you, especially if you're a 'higher-stress' kind of guy.

Finally, another diet one:

20) Get More Red Meat

It's good for you, will help you to recover (on a number of levels), and it's the best way to QUICKLY jack up your protein.

Protein is the key macro as far as body composition is concerned.

Higher protein = Less body fat & more muscle, over time.

If you're over 40, and you want to get the 007 physique, then the first step is to combine all of the above with Intermittent Fasting.

Get on the best IF list below, and gain access to your FREE IF manual (coming VERY soon):

foreveralphablog.co.uk

Men Over 40, get:

+ Leaner
+ Stronger
+ More energy
+ More motivation
+ Higher testosterone
+ Perfect health

And get into the top 10% of men - here's your path:

foreveralphablog.co.uk/james-bond-pro…