I dont just expect you guys to take my word for it. So i have added (and will keep on adding) reference sources that support the FO40 training and diet plan.
This area has been researched for decades and my claims are based on this material
🔹 1. Protein Needs for Men Over 40
Summary:
As we age, muscle protein synthesis declines, and studies show older adults need more protein to maintain and build muscle.
Sources:
- Moore DR, et al. (2015). Protein Requirements for Master Athletes: Are They Different From Those of Nonathletes? Sports Med.
- Paddon-Jones D, Rasmussen BB. (2009). Dietary protein recommendations and the prevention of sarcopenia. Curr Opin Clin Nutr Metab Care.
- Bauer J, et al. (2013). Evidence-Based Recommendations for Optimal Dietary Protein Intake in Older People. J Am Med Dir Assoc.
🔹 2. Resistance Training and Fat Loss (EPOC Effect)
Summary:
Weight training increases excess post-exercise oxygen consumption (EPOC), which leads to greater total calorie burn – often superior to steady-state cardio in long-term fat loss.
Sources:
- Schuenke MD, et al. (2002). Effect of an acute period of resistance exercise on excess post-exercise oxygen consumption. Eur J Appl Physiol.
- Hackney KJ, et al. (2008). The metabolic effect of high intensity resistance exercise. J Strength Cond Res.
- Børsheim E, Bahr R. (2003). Effect of exercise intensity, duration and mode on post-exercise oxygen consumption. Sports Med.
🔹 3. Human Fat = 7000 kcal per kg
Summary:
1 kg of stored human fat contains approximately 7,000 to 7,700 kcal. This is based on fat’s energy density and average human fat composition.
Sources:
Wishnofsky M. (1958). Caloric equivalents of gained or lost weight. Am J Clin Nutr.
Hall KD. (2008). What is the required energy deficit per unit weight loss? Int J Obes.
Forbes GB. (1987). Human body composition: growth, aging, nutrition, and activity.
Life does not end at 40... It begins! 