Old Man Strength Workout Program

TRAIN SMARTER... NOT HARDER

Over 40 and want to hang with the young bucks? You need to train smarter...not harder! We'll focus on lower volume and strengthening problem areas like knees, lower-back and shoulders while still lifting heavy.

This program is filled with compound movements, some supersets and piles of accessory exercises designed to strengthen lower back, core, knees and shoulders.  We won't be maxing on this program, but we'll still be throwing around some heavy weights.

Tagged For: workout plan over 40, over 40 workout plan at home, how to start getting fit after 40, weight training over 40, strength training over 40 male



Nutrition Overview

Nutrition Overview

*scroll down for nutrition plans for 6 meals per day, 3 meals per day and intermittent fasting plans.

The Old Man Jacked Workout Program will follow a lower carb nutrition plan.  While it is not exact science, we'll be pounding down clean foods and eating balanced at most meals.  The carbs we do ingest will be in the form of fruits, vegetables and low-glycemic complex carbohydrates like sweet potatoes and oatmeal.  Nutrition can have a tremendous impact on your results, so stick to the plan as closely as possible.

Intermittent Fasting Nutrition Guide

When following intermittent fasting, you should be fasting for a minimum of 16 hours and eating for 8.  If you want a longer fasting window, that is Ok, but anything less than a 16-hour fast and you are losing the benefits of intermittent fasting.

When following intermittent fasting, we don't typically eat scheduled meals.  You break your fast, eat approved foods all day long when hungry and then eat a higher carb meal right before bedtime.

Sample Intermittent Fasting Nutrition

Noon:  Break Fast with 2 tbsp natural peanut butter and 1 scoop of protein

Meal 1:  3/4lb chicken, fish or beef, 1 bag of vegetables, 1 serving fat

Meal 2:  3/4lb chicken, fish or beef, 1 bag of vegetables, 1 serving fat

8pm: 1 Banana or other simple carbohydrate, 1-2 tbsp natural peanut butter

*If you get hungry, you should snack on green vegetables and almonds or cashews.  Avoid carbs and sugar.

6-Meals Per Day Nutrition Guide

Below is a sample 3000-calorie per day nutrition plan

Breakfast

  • 3 Whole Eggs 
  • 1/4 Cup Oatmeal
  • 1 cup of fruit

Snack
  • 2 scoops Protein Powder 
  • 1 serving healthy fats (whipping cream, peanut butter)

Lunch
Snack
  • 2 scoops Protein Powder 
  • 1 serving healthy fats (whipping cream, peanut butter)

Dinner
  • Protein 6-8 ounces 
  • 2 cups vegetables
  • Carbohydrate:  Choose 1 serving of carbs from the SixPack Approved Foods List
  • Fat: :Choose 1 serving of fats from the SixPack Approved Foods List

Snack
  • 2 scoops Protein Powder 
  • 1 serving healthy fats (whipping cream, peanut butter)

3-Meals Per Day Nutrition Guide

Below is a sample 3000-calorie per day nutrition plan

Breakfast

  • 3 Whole Eggs 
  • 1/4 Cup Oatmeal
  • 1 cup of fruit
  • 2 scoops Protein Powder 
  • 1 serving healthy fats (whipping cream, peanut butter)

Lunch
  • Protein/meat 6-8 ounces 
  • 2 cups vegetables
  • Carbohydrate:  Choose 1 serving of carbs from the SixPack Approved Foods List
  • Fat: :Choose 2 serving of carbs from the SixPack Approved Foods List
  • 2 scoops Protein Powder
Dinner
  • Protein/meat 6-8 ounces 
  • 2 cups vegetables
  • Carbohydrate:  Choose 1 serving of carbs from the SixPack Approved Foods List
  • Fat: :Choose 2 serving of fats from the SixPack Approved Foods List
  • 2 scoops Protein Powder 
Printable Workout Logs
Printable Nutrition Logs


Download Selected Nutrition Log

Program Overview
Over 40 and want to hang with the young bucks? You need to train smarter...not harder! We'll focus on lower volume and strengthening problem areas like knees, lower-back and shoulders while still lifting heavy.

TRAIN SMARTER... NOT HARDER

Over 40 and want to hang with the young bucks? You need to train smarter...not harder! We'll focus on lower volume and strengthening problem areas like knees, lower-back and shoulders while still lifting heavy.

This program is filled with compound movements, some supersets and piles of accessory exercises designed to strengthen lower back, core, knees and shoulders.  We won't be maxing on this program, but we'll still be throwing around some heavy weights.

Tagged For: workout plan over 40, over 40 workout plan at home, how to start getting fit after 40, weight training over 40, strength training over 40 male