How to build a diet – and why it must be high in protein!

This is for some a very controversial topic. As the saying goes – “oppinions are like assholes… everybody has one”. And this could be no further from the truth. That amount of utter bullshit i have had to sift through on the topic is quite frankly staggering.

But FO40 is not supposed to be a fluke, a instagram influencer kind of thing. I have based my diets on the actual science that backs this up. When over 40 and beeing a male you need a VERY high protein diet, a good amount of fats and moderate amounts of carbohydrates.

These three building blocks are also known as MACRO´s (Macro Nutrients) and are present to some degree or another in all foods.

Why high protein?

Well beeing a male and pass 40 years of age your body undergoes a transformation. You will have something called lowered protein synthesis. Because of that you will also have what is known as anabolic resistance.
Basically this means that your body has over the years become incresingly worse at rendering protein intake into the building blocks your muscle needs. The fix ? Eat more of it!
Aa daily consumption of protein around 3,0 grams per kg bodyweight will counter this and stimulate hypertrophy (the building and increase of muscle) quite effectively.

Moore et al., 2015, J Nutr; Breen & Phillips, 2011, Sports Med

Musclemass means metabolic capital. Protein intake in the amounts your body ACTUALLY needs will retain the muscle mass you already have.
More muscle mass = higher base metabolic rate (BMR) = improved fat loss.
The combination of restistance training (bodubuilding) and a high protein intake equals maximum muscle protection.

Phillips & Van Loon, 2011

Protein is usually found in pretty chunky and heavy foods like meat. This will make you feel more “full” after a meal and can reduce cravings substantially. You will also benefit from a more stabile bloodsugar level which will give you better mood, more energy and improved focus.

Weigle et al., 2005, Am J Clin Nutr

Testosterone (which i will cover in an article all by itself) – the make sex hormone – and your hormonal balance will also improve. Research shows that men with a low protein intake can actually see lower testosterone levels and increased cortisol levels (the stress hormone). On the other hans protein especially from animal sources (meats, fish) is for a man hormonally supportive in combination with fat intake and training! Yes you read right – eating fat actually supports your testosterone!

Volek et al., 2001

Last but not least – by keeping the diet plan optimal in terms of proteine intake (around the 3 g of protein per kg bodyweight) you will be able to hit that 1% spot. The magical and mythical BODY RECOMPOSITION! This is the point where you will both loose fat and gain muscle at the same time. Theoretically this does not happen at the same time but over a duration of a week you will see that you have both lost fat and gained muscle.

Helms et al., 2014, JISSN

We are over 40 years old. We dont need to look like skinny boys – but we do need to look, feel and especially LIVE like REAL MEN. A real man does not carry excess amounts of fat that will compromise his health. Obesity and alle the illnesses that follow too high bodyfat % are enourmous.

Do you have the balls to actually do something about it ? Do you have dreams ? Do you have family ? How will you reach that if you get your legs cut off because of diabete and have to live your life hooked up to dialysis machines ? ? ? Yes i know i am hitting you where it hurts right now – but THIS IS THE REALITY!

I have a proven system that works not just to loose 3kg of liquids over a weekend – but for sustainable health, fatloss and muscle growth. Try it for 6 months 💪see what happens.

To help you out i have added a new DOWNLOAD section. In here you will find a spreadsheet that allows you to create a overview of how you food should look macro wise – depending on your workout is in the morning or in the evening. Its free – no strings attached. Just try it!