Old Man Strength Workout Program

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
  
  

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

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

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)
  
  

• 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

Old Man Strength #1 Workout Log

Balanced - 2000 Calories Per Day Nutrition Log Balanced - 2500 Calories Per Day Nutrition Log Balanced - 3000 Calories Per Day Nutrition Log Balanced - 3500 Calories Per Day Nutrition Log Balanced - 4000 Calories Per Day Nutrition Log Low Carb - 2000 Calories Per Day Nutrition Log Low Carb - 2500 Calories Per Day Nutrition Log Low Carb - 3000 Calories Per Day Nutrition Log Low Carb - 3500 Calories Per Day Nutrition Log Low Carb - 4000 Calories Per Day Nutrition Log Nutrition Log - Intermittent Fasting

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