Fitness industry lies and how to get healthy in middle age..

Dont think you cannot get into great shape in middle age. here I detail some of the biggest lies ..
A few people asked about my training and diet regimen. I thought, why not make a post. Background, ex Powerlifter and Amateur fighter, was in great shape. Then got injured and got lazy and fat. I went up to a 40" waist. I am 46. Now down to a 30" waist and visible abs. Started training and diet in Jan 22. I am not genetically gifted. I do not sell my time as a PT or a nutritionist so I have no financial gain from this post. My only interest is to let other middle aged people know they can achieve decent fitness and aesthetic goals.
Diet (70% of the aesthetic equation)
Breakfast: 3 walnuts, 3 brazil nuts, 3 omega oil caps, 2 x vit c 500mg, 1 x multi vit, 2 x vit D.
50g whole oats, handful raisins, 1 teaspoon of cinnamon, 2 tbsp milled flax seed, 2 tbsp chia seed, 1 teaspoon matcha green tea. add water, heat until thick then add 1 scoop whey protein (I use Banoffee flavour, so good!)
Meal 2: 100g lean meat pan fried in olive oil, seasoned with chilli, cumin, smoked paprika, garlic powder. Drain fat. Served with Salad leaves, grated carrot, beetroot, 1 tbspn olive oil, and 1 tbspn apple cider vinegar.
Meal 3 same as 2.
Train evening.
Post training shake 30g powdered oats and 1 scoop whey protein.
Meal 3 30 mins after shake, 3 egg omlette seasoned as per meal 2. Balsamic vinegar drizzle.
Cardio 30 mins
Before bed 1/2 cup greek 0% fat yoghurt mixed with 1 scoop whey protein. served with handful of grapes and strawberries.
No Alcohol, no sugary drinks. Diet soda and water only. On a Friday I swap out my evening meal for a cheat meal of burger+chips+dessert. No post workout shake on days I dont lift weights
Training Split weights 5 x a week. All sets to failure. Enough weight to hit between 8-12 reps before failing.
Day 1 back
deadlifts warmup set then 3 x working sets
DB Rows as above
Chins 4 sets to fail
pulldowns 3 working sets
Day 2 Chest + abs
Bench 1 x warmup then 3 x working sets
DB Flies as above
incline bench 3 x working sets
cable flies 3 x working sets
3 x hanging leg raises
3 x cable crunches kneeling
Day 3 rest (still do 30 mins cardio every eve though, go hard!)
Day 4 Arms
DB curls 1 x warmup 3 x working sets
weighted dips as above
barbell curls on preacher bench 3 x working sets
cable tricep pushdowns x 3 sets
finish with single arm cable curls and tricep pushdowns alternate x 3 sets each
Day 5 legs + abs
front squats 1 x warmup 3 x working sets
leg press machine 3 x working sets
ham curl machine as above
front raise machine as above
calf raises as above
Abs same as day 2
Day 6 Shoulders
over head DB press 1 x warmup 3 x working sets
lateral side raises as above
rear delt flies as above
Barbell upright rows as above
Cable front raises 3 x working sets
Day 7 rest!
Cardio every day though!!
Vary the excercises with other similar ones once you get used to it. Concentrate on good form and feeling the muscle working. The mind muscle connection is a big deal.
I use these whey proteins
UK - amzn.to/3XaaT3R
US - amzn.to/3iBiTLW
and these carbs for post workout shake
UK - amzn.to/3XcOp1Z
US - amzn.to/3QDbhFn
Shoot any questions in the comments..
Shout out to ‪@anytimefitnesslincoln8305‬ for being a great gym!
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