Mind Pump: Raw Fitness Truth - 2732: The Best Workout, Diet, and Supplement Routine for Men Over 40

Episode Date: November 20, 2025

The Best Workout, Diet, and Supplement Routine for Men Over 40 The importance of individualization and cautioning buyers of trendy fitness influencer programs. (1:35) Look good, feel good: Why 80% of the max potential is working out two days a week, and consistency is the most important thing. (5:51) The Best Workout, Diet, and Supplement Routine for Men Over 40  The Workout: What the exercises look like and why we picked them. (10:29) The Diet. (21:42) The Supplements. (29:40) Related Links/Products Mentioned Visit Seed for an exclusive offer for Mind Pump listeners! ** Code 20MINDPUMP for 20% off your first month of Seed's DS-01® Daily Synbiotic. ** BLACK FRIDAY SALE: 60% off ALL Programs, Guides, and MODs **Code BLACKFRIDAY at checkout** Mind Pump Store Joe DeFranco Volume Post Exercise Video Demos – Mind Pump TV Mind Pump #2645: Muscle Building & Fat Loss Shortcuts for the Over 40 Crowd With Stan Efferding Mind Pump #1860: Fourteen of the Best Foods for an Amazing Physique Mind Pump #2497: The Amazing & Weird Side Effects of Creatine Mind Pump #2722: Fish Oil: Scam or Super Supplement? w/ Angelo Keely Mind Pump Podcast – YouTube Mind Pump Free Resources People Mentioned Joe DeFranco (@defrancosgym) Instagram Stan "Rhino" Efferding (@stanefferding) Instagram  

If you want to pump your body and expand your mind, there's only one place to go. Mind Pump, Mind Pump with your hosts. Sal DeStefano, Adam Schaefer, and Justin Andrews. You just found the most downloaded fitness, health, and entertainment podcast. This is Mind Pump. Today's episode, here's what we did. We put together the best workout diet and supplement routine for men over the age of 40. We know you're going to love this episode.

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Fellas, those of you over 40 like me, here's what we did. We put together a sample, perfect routine, diet, exercise, the whole deal of supplements too. Now, of course, it needs to be individualized, but we're going to give you an example of what this would look like if you're trying to get fit, lean and muscular. Let's get into it. I feel like this is more Justin and I, you're more almost 50. Wow. That's a great point, Adam. Justin and I are in our years.

He identifies us. He relates to us. You're almost 50. So I feel like this is off a little bit. Well, you know, tell us what it was like back in the day. Yeah, dude. That's true. You know, I want to put this together because every time we do any kind of content for people in this age group,

either men or women. We get a lot of feedback, a lot of interest. And I get it. I think that if you're looking for good information, it tends to come from fitness influencers that, you know, if you're listening to these fitness influencers or you're in your mid-40, you probably don't identify with them. Yeah. You know, they're telling you things like beast mode and get after it and do this,

and the other than you're like, man, I got kids in a job. I haven't worked out in a while. Like, is this going to work for me? and there's a lot of confusing stuff that's out there. So what I want to do is kind of distill it down and put something together that really would work because what we put together here would definitely work for most people.

Now, I wanted, like I said in the intro, individualization has to happen. So it's impossible for us to get on this podcast that reaches millions of people and give you an individual the perfect routine for you. So there's going to be a lot of variants here. But I wanted to give an example. Like, what would this look like?

Like if, you know, for the average 40 plus year old dude that's just trying to, you know, they want to get strong. They want to look good. They want to feel good. And they don't want confusion. There's a lot of stuff out there. There's a lot of information out there that confuses people. Like, what actually works and why doesn't work?

And why should I focus on what you guys are saying? I find it interesting that you referenced the young fitness influencer right now in regards to a topic about over 40 training. I just saw a post from our friend, Jodafranco, commenting on the current trend that's happening right now in the young fitness influencer space. And that is a massive reduction in their volume. Yeah. And so, and I think what you're speaking to that happens to a lot of these people that maybe come across that content and then why does the content that we talk about tend to resonate with this age group is I think something that you start to figure out is as you, understand that exercise is a stress on the body. A good one, right? It elicits all kinds of great

positive change, but nonetheless, a stress. And when you are north of 35 years old, most likely have a career, maybe you're married, probably have kids or about to have a kid. And so the level of consistent daily stress that you have is just higher than probably what it was when you were 22 years old. That's right. And because of that, you respond way better with a, you respond. You, you lower volume training program. And so I think that these fitness influencers, what's happening, I think it's getting around and the message. Because I also would also argue that the more affluent buyer is the 35 to 40 year old guy or girl, right? And so these people might have found these young people and bought their programs and realized, oh my God, this is just too much not

working for me. And I think that the influencers are coming around and it's now becoming trendy. been pitching to their emotional pull forever and like trying to get that um that thought process of like well i still feel like i can get after it i can still you know i'm capable of what i could always do uh but yeah over the years like you start adding all these stressors responsibilities lack of sleep like all these factors it doesn't quite work the same and that you do need to really take these things into account and adjust and make these modifications. Yeah. And there's two points here that I think are important to understand.

You said it's a stressor. That's true. Right. The reason why you get stronger when you exercise or you improve your stamina is because your body's adapting to a stress and it's attempting to make that stress no longer stressful next time. So you do 10 push-ups today. That's hard.

Your body's like, ooh, we got to get stronger so that 10 push-ups isn't a stress anymore. And of course, what you do is you do more push-ups and add weight and that kind of stuff. So that's number one. And the stress has to be appropriate. If the stress is inappropriate, if it's the wrong dose, oftentimes too much of a dose, you're not going to get faster results. You'll actually get worse results. Sometimes no results and at worst injuries.

There's another point, though, that needs to be made here is, and the data supports this now. So we knew this as trainers for a long time, and we knew this through experience. But now the data start to show this. When it comes to strength, train. 80% roughly of all you'll ever get at a strength train. In other words, if you can imagine the max potential benefit you can get from strength training is 100.

80% of it is about two days a week. The other 20% comes from doing more and being smarter and the program. In other words, you get diminishing returns. So one day a week gets you a bulk of results. Two days a week gets you more results. And then it starts to kind of become diminishing returns. So if you're listening to this, you're like, 80% of the max potential two days a week, plus I have a job, I got a family. I'll take that.

I'll take that all day long. So the other thing is, I think guys in this age group are like, I don't want to waste time. I don't have the time to go to the gym and do nothing or hang out or do a bunch of exercises for no reason. I want to do something and get something out of it so I can go do the important things in my life, which are my job, my family, you know, taking care of things. And so that's the other point here is two days a week of good strength training. We'll get you about 80% of what you could look for. Three days a week gets you closer to 90% anymore. Now you're squeezing out a couple percent each time.

And that's just, again, the data now supports what we've known for so long. So what we're going to give you with exercise. And by the way, in this episode, we're going to give you examples of workouts, why we're choosing the exercises. We're going to give you examples of diet, what that's going to look like. And then we'll talk about supplements. we're going to give you, what we're going to give you the biggest bang for your buck.

So you're not wasting a bunch of time. You're not, you know, figuring crazy thing out with your diet. You know, you're going to hear a lot of things with diet about this oil and that fatty acid. And there's, there's value there. But it's like, look, let's look at what's going to give us the biggest bang for our buck. And again, to be quite honest, I think most men are going to be, would be very happy with a generally fit, healthy body. Yeah.

You know, they're not necessarily like, I want to be six. body fat and be jacked, especially if it means I'm going to not do anything else and just live in the gym. I just want to be fit, healthy, and strong. I want to look like a workout, essentially. You'll get that for more, what we're about to talk about. I mean, I'll make the argument. You get more than that. 80% of your potential is a lot. That's a lot. That's a really fit. That's right. Especially if paired correctly with the nutrition piece. That's right. I mean, you're... You do them both together. You're doing that. I think, from an aesthetic purpose, if that's your main desired outcome

and look good, feel good type of deal, you're going to be more than happy. I think most people, when they envision the physique that they're training for, it's not even 80% of their max. That's right. So I think this exceeds most people's expectations.

In fact, I think that what ends up happening to most people is too much, too fast, and burnout. And they stop. Yeah. That's, okay, so I'm so glad you said that consistency, most important with this. So when you're listening to this, or whenever you're embarking on a

fitness journey, you're like, look, I'm going to try doing this, and this is now going to be a part of my life, consistency trumps anything else. I've said this before on the show. I've since many times on the show, a subpar workout, you know, a workout and diet that's okay, that's not terrible. That's not bad, right? It's okay. Done consistently will outperform a perfect workout, perfect diet that's done super inconsistently. So consistency is the most important thing. And so you also got to take that into consideration. And a two day a week strength training routine, the odds of consistency with that are far higher than a four or five day a week type of routine, especially when you factor in what we said about what you're going to get out of this.

So let's start with the workout. And we'll start with what the exercise look like and why we pick them. So there's two workouts here that we're going to give you. So day one, day two. Ideally, you would have a day or two off in between. So this might look like a Monday, Thursday routine or a Tuesday, Friday or something like that. So that's typically what's going to look like. Now, you can do these back to back, but you probably ideally want at least a day off in between.

But workout one, we're going to start with squats, but we're going to start with box squats. Box squats are just as valuable as traditional squats. The difference is we've dramatically increased the safety and we've reduced the skill required to perform the extra soft. Because a barbell squat, a traditional squat, is a phenomenal exercise. One of the best exercises you could do. The problem is it requires a high level of skill and mobility and connection to do properly

to yield those results and also to not injure yourself. A well-performed squat is a very safe action. All exercises done well are perfectly safe, but not all exercise require the same amount of skill. And a traditional barbell squat, you need to have good ankle mobility, you have good stability, you have to have good core stability, good form, good connection. And a box squat, with a box squat, what you're basically doing is a barbell squat,

but the difference is you sit down on something and then stand up, rather than squat up and down. That change in direction at the bottom is actually where you get a lot of the challenges with mobility and stability. It's that switching directions. That box stops the momentum. You pause, brace your body, come back up. Congratulations.

you are doing barbell squats, but you've dramatically made them much safer. And most people without, you know, big issues with mobility, can do a box squat and can progress nicely. Well, this is typically where we start most people. I mean, this is why you put that in pre-phase of MAPS Antabolic is I think we all experience this. As much as we preach the value of a barbell back squat,

the reality is that most clients we trained were, you know, advanced age or middle-aged men and women. and a lot of them had a lot of mobility issues or dysfunction that we had to address before we loaded a barbell back squat. And so with no support. So what it looked like was a box squat. And that box squat many times, sometimes depending on their capability and range of motion, could have a pad underneath it to elevate it depending if they were really limited. And then it just looks like you slowly lowering it over time until they get really comfortable with going deeper into that squat. Yeah.

I, you know, Stan Effording really makes a point with, but, now remember, Steph, Efforting is, well, he was known at one point as one of the strongest bodybuilders of all time, competed as a power lifter. Now he's, I believe, Stan, how old is Stan? Would you say, is it in his mid-40s? 40s, 50s? 50s.

Yeah, he's 50s. And he loves box squats. He's a strong guy. Like, that guy gets under a bar. It's going to be 500 pounds, 400 pounds. And he's like, I love box squats because. You get all the benefits from it. And you're literally doing.

the squat. You're just now you're segmenting it. So you take a lot of the risk out of it. That's right. And also a lot of the damage too. I would imagine the bottom of the squat where you are changing direction. You probably do the most damage. And so you eliminate that. Tissues take a lot of the brunt of that exchange of that stretch reflex.

Which, by the way, for the listener, so we don't get this twisted, that that's like, that's a bad thing. I mean, that's also what promotes a lot of the growth. That's right. why it's such a beneficial. But talking to somebody who's this episode inspires to get moving, get started, get going, this is probably the place. We can work our way there, this way most effectively.

In fact, you could do this. And if you get really good at this, eventually go to a traditional barbell squat. But box squats are perfectly fine. So that's the first exercise. The next exercise is one arm dumbbell row, hand and knee, supporting you on the bench with a little bit of rotation. This is just a great back exercise. It's going to make you strong.

It's strengthening the mid-back. back and the lats, it's going to help with posture. Because you're supporting yourself with your knee and your hand, you're probably going to have better technique than if you're doing both dumbbells at the same time. Lower skill required still. Wonderful muscle building exercise for the back. And I do back, especially with my people in this age group before I do chest. Oftentimes you'll see a chest exercise before back exercise, but back exercise before chest.

And the thing is we're so anteriorly driven to then kind of get your shoulders set back in a good position. So then when you get to chest exercises, like you're already, you know, fired up those muscles to stabilize. That makes a huge difference. I remember I used to as a kid in my 20s always start with bench press.

It wasn't until later did I start doing it. And then I remember that like light bulb going off. Shoulders feel better. Oh, my God. For sure, especially with somebody who's 40 plus, like we're going to do that. There's so much more fixed in this forward position all the time. Well, yeah, you're building in the.

the priming before you. That's right. You know what I'm saying? If you do all the upper back muscles before you go into chest, I mean, this is what we teach people to prime before you go into a bench press. So if you're especially if you didn't spend the time sitting priming before you get into that bench press, you'll do it for you. You do it if you do the.

That's right. Plus I love the fact that you have a unilateral movement. You've got a little bit of rotation, anti-rotation involved. You've got core stability involved. I think that's such an overall great exercise. And you can regress it so easily. for the client. And so this is a great choice.

Next, we have an incline press. Notice we didn't say bench press. An incline press is just as good as a bench press for developing the chest and the shoulders and the triceps. I would venture to say probably more functional, but it's definitely a safer type of a press and just as good. Bench press is actually far more technical than an incline press. Inclimb press sets you up in a nice position.

Here's the other plus of it. Aesthetically speaking, if you're like, I don't care. I just want to have a nice looking chest. Inclined bench press will get you a better looking chess than a flat bench press. Just from that upper. And bodybuilders know this. This is what they do.

Primarily is their, you know, first chest exercise. I mean, I remember just figuring this out as a young trainer trying to teach the bench press. Matter of fact, bench press was one of the more difficult exercises to teach a new client because just naturally on a flat bench. It kind of pushes their shoulders forward and then they press and then they're just exacerbated. This is why people get shoulder problems. Yeah. And so I always got, would get frustrated. And then I realized anytime I put them on an incline bench,

it just automatically pushed their chest up. Their shoulders fell back down into position. It was like, oh, this is just easier. I remember pretty much eliminating the flat bench from most of my training protocol with all my clients is just sticking with incline bench. And to your point, some of the better aesthetic results came from incline bench anyway.

So if it was a safer, better exercise, it was like flat bench was like rarely ever done. And then next step, you have standing overhead press. It's just a shoulder press standing, are probably better. Brace your core, press them all the way up, all the way down.

Great upper body shoulder exercise. Also engage the core trying to arch your back. Very basic exercise. And then finally a reverse crunch. A reverse crunch, you'll work your abs.

Traditional crunch, people tend to mess that up. Reverse crunch is where I always have my clients start. And just on a flat bench, you just bring your hips and roll them back and you're going to get your core involved.

A nice functional ab exercise. That's workout. You're doing three sets of every exercise. Your reps can be between 8 to 15. Now we'll go to workout two. We're going to start with pushing the sled. Do a couple rounds of driving the sled. One of the safest, best, most effective lower body exercises.

It works the foot, the calf, the hamstrings, the quads, the glutes. There's no negative portion of the rep. It doesn't really beat you up. It's got athletic function. It's one of those few exercises beginners can do in advance. people can do. Contracting those leg muscles without all the damage. That's right. It's such a beautiful thing that I wish I knew this a long time ago, especially training like the elder population was like, man, what a go-to move to take them onto the sled to get them that kind of muscle contraction and then

build upon that. I was going to say the same thing. It was such a bummer that, you know, we grew up in a gym that didn't have, you know, astroturfing it, didn't have sleds. That came. much later for all of our careers because I trained a lot of people looking back now that, man, I wish I had that tool because I would have done a lot of training on that early on, just simply because of the safety of it. And it's crazy, too, because you could take somebody who's young wants to build lots of strength and power also. Yeah.

Also phenomenal exercise. And there's a stamina component here that you're going to get from this that you won't get from a lot of other exercises. Next up, we have the trap bar deadlift. So this is a deadlift, but we're going to use a trap bar because. it requires less skill. And it's great. You're still lifting something off the ground.

It's still considered a back exercise. You also involve them the legs quite a bit. Strengthens your grip. Just an overall good exercise for the posterior chain. That refers to all the muscles of the back of the body. Then we have push-ups. Classic push-ups. Now you can do these elevated if you need to.

But, you know, what's the difference of a push-up and a bench press? Well, the push-up means you need to have good core stability. Your whole body has to stay rigid to do a push-up. so it's a nice functional body control pushing exercise. I just want to comment

on the trap bar delaf because you just went over it because it's similar to your programming with the box squats which is just it's a regression to like what we would normally

preach which is the barbell deadlift. That's right. I can't recall a client that I ever started that I couldn't start I couldn't go right into a trap bar everybody can do it. It was just a great exercise

that even if I had to just start with the trap bar itself like I could regress it to that. And so, I mean, I had eight-year-old ladies that were trap bar deathling, deadlifting right out the gate. And so... And you can get real strong. Yeah. And so it's similar. Like, if someone's listening and you, you can train deadlifts and you could train squats, you absolutely could put those where we put, but the idea of this is that anybody listening to this, no matter what level you're at, you should be able to start right here. Yeah. I said push-ups. And then we got

rear flies. That's just for the back of the shoulders. So that's, you lean over, you can lean over a bench and do kind of a fly for the back of the shoulders. Then you got some arm exercises, curls, overhead trisip extension. I don't care what curls you pick really doesn't make a big difference. Overhead tricep extension for the triceps. And then calf raises. And here's what you've done with these two workouts. You've hit your entire body.

By the way, every exercise is about three sets. Keep the reps again, 8 to 15. You have here a workout that will last you a long time. In fact, if you did this exact workout and got stronger and strong because you will, If you're getting started, you should see some nice progressions and strength. This workout will last you a year or two years, and you'll be perfectly fine before you have to switch to anything else and get great, great progress. Yeah. Now let's talk about diet, okay?

Now with diet, for the average guy, really you want to aim for, and here's, this is the magic of what we're going to say. You want to hit about 45 grams of protein per meal. For most men, 45 grams of protein eaten first in the meal. Number one, it's going to build great muscle. It's going to probably naturally control your calories. Protein is very satiety producing. It helps control insulin, helps control blood sugar. It's just a great general target for protein for most.

Best way to start. Yes, yes, yes. And I want to give examples now. So here's where it gets a little, because I'll say 45 grams of protein and people are like, all right. Yeah, what does that look like? What does that look like? So here's what I did. I put together two example breakfast.

lunch and dinners and what this would kind of look like. Okay, so you know, you could definitely just eat exactly what I'm going to say, but I'm going to tell you right now it's not going to work. Because if you eat the same thing every day, this will get old real fast. The idea behind what we're about to say is to give

you an example of what it will look like. Yeah, but there's, I want to point out one of the things about that I think sometimes we overcomplicate this is one of the neat parts about like structuring it the way you have where you have kind of the ounces of meat or what with that. You can rotate through a ton of different meats.

Just like same amount of ounces replace the meat. And people are like, wait a single, but isn't a steak like way more, it's like, no, what's so, it doesn't make a difference. It's not a, like, we, we, we, some, this is where we overcomplicate diet. Like, the big thing is getting the, the macros in place as far as like your, your proteins, fats, and then carbs are kind of can go up or down.

But as long as your proteins and fats are right and you're eating it from whole foods, then the difference of you having a juicy steak versus a chicken thigh versus salmon fish, first of the, Like it's so minimally, like it's such a, it's so little of a difference that it's not that big of a deal to worry about it. So it's like if you want variety, then take exactly what you're about to go over right now and rotate through eight different types of meats. And if you're consistent with this, most men, if you're otherwise active, you know, you're getting 8,000 steps a day doing the workout and you're going to do this diet. Over time, you'll get stronger. And you're probably going to fall anywhere between, I don't know, 14, 16 percent body fat over time.

Nice, athletic and fit. You're not going to have a shredded six-pack. but I think most guys don't care. They just want to look fit. And that's what you'll probably get. So here's a couple examples of what breakfast would look like. Scrambled eggs in the morning.

How many eggs do you need for 45 grams? This is where people mess up. They're like, oh, cool, I had three eggs. That's not enough. Eight scrambled eggs is going to give you about 45 grams of produce. So it's a nice big scramble. And then on top of that, you'll throw a cup of berries.

Now, why did I pick berries? Fiber. Baries are a great source of fiber, low glycemic index, carbohydrates. They taste good. They're easy. If you ate eight scrambled eggs and a couple berries, you have yourself a nice breakfast.

Really nice breakfast. Here's another option, a little faster if you're kind of on the go. Two cups of Greek yogurt and a tablespoon of honey. There you go. You've got your 45 grams of protein plus some carbohydrates from the honey. The honey tastes good. Throw it in the Greek yogurt. This is a fast, easy example of a breakfast.

All right, let's get to lunch. What does 45 grams of protein look like for lunch? It's about two chicken thighs or seven ounces of meat. I put flank steak. So seven ounces of meat, two chicken thighs, give you a picture. And then what you'll add to that is about a cup of well-cooked greens. Make them well-cooked. That helps with digestion.

And then for carbohydrates, a baked potato or a cup of white rice. And you have yourself a nice meal, a nice, easy meal. And then dinner, again, keep the meat right on the same, about seven ounces or two chicken thighs. Add a salad if you want or the well-cooked greens. Again, a cup of white rice, baked potato. Can you have other carbohydrates in there? You definitely can. If gluten is an issue, you can throw, you know, pasta in there.

If you want, you can throw bread in. I'm going to say this right now, though. I have yet to work with a client where bread is the best option for carbohydrates. Always. I feel like eliminating that's always for most people. Almost always. It's better. I agree.

You want a variety. Go sweet potato. Go quinoa. Like, you can rotate some things in there. It's just easier or digest. People feel better. A couple things for me to add in regards to the diet that. So, because sometimes the, the, the, the,

scrambled eggs can be daunting for somebody. It is for me. I'm not a big egg person. So when you make dinner, I've always suggested this for clients, and I find that this is the easiest way. When you're making your two chicken thighs or your seven ounces of salmon or double the amount or make some leftover extra. Imagine three or four ounces of meat with four eggs. Right. And all that's with rice and eggs and stuff in the morning, it's like it's such a great way to.

And that way you don't have eight eggs. You can have two or three eggs and then three or four ounces of meat. Beautiful. And you've got a nice mixture of scramble. And you can even throw some of the rice in there with it too. It's just a great easy. It's easy because it's already prepared. You literally are just heating it up and the time that it takes to scramble an egg up,

which is really, really fast. I think that. And then the other thing I want to comment on that you said that I think is not true. You said you won't get, you will get shredded if you stick to this diet. What I think you're factoring in is that the reality is, this guy's going to have a beer. I'm not going to throw you. Yeah, yeah. He's going to have a beer in there every once in a one.

Wow. He's not going to have a good day. He's not going to eat like this every day. Yes. If you eat like this every day and you train two days a week, you will be shredded. Well, great. Now what you did, Adam, is you just got a bunch of people write this down. I'm just saying, like, I'm looking at this meal plan right now. This is a bodybuilder diet. Yes. This is so bodybuilder-esque. There's no beer in here. There's no cake. There's no, there's no, there's no desserts in here. I'm leaving room, Adam. So, so you telling someone, you're 14 to say, no, you, this would get, someone lives in two days a week following that type of train diet. activity throughout the day. Yes. Yeah, exactly. Okay. We should have, yeah, a good 8,000 steps a day. I think is plenty for this. This person is getting an incredible shape. That's right. Now, you could also

enjoy yourself with the occasional eating out and the occasional thing here and there and probably easily land between 12 and 14%. That's right. So I just want to add that because I think that's, you're setting the bar low by saying, I mean, that's like, you follow that. You're going to be. Yeah, I just want, and again, I'm considering, right, that this person's going to have, you know, dinner with their wife, you know, one night a week and maybe they'll go out with their buddies, you know, for lunch or whatever. You got to have some flexibility for sure. And then lastly, throwing a protein shake, 45 grams of protein. You've just hit 185 grams of protein per day, which for most men is great. That's great.

You combine that with strength training. You're doing great. No, just like, and I'm going to add, just like the exercise portion that you said, the most, important thing is consistency. That's right. The same thing goes with diet. I can't tell you how many people tell me they eat like this. And then I have them track food.

And it's like three days look like that. Then the other four. 80 grams of protein. 80 grams of protein, sugar, other crap. And that's what kills people is that not only do they, not only do they miss that protein consistently, but then they overconsume the other stuff. And that's what gets people stuck here.

It's like, get a goal to be consistent with hitting that protein intake. That's the most important. Just consistently, consistently eat that. Then there's a lot of flexibility around the occasional extra three, 400 calories of drinks or food or nice going out, whatever that we're talking about. That you'll be fine. But the mistake people make is they claim they eat this way.

They eat that way three days out of the week. The other four days of the week, they're very inconsistent. and inconsistently eating this way, even with the training, you'll see some results being consistent with the training. If you're consistent training and you have somewhat of attempt at this, but if you want to see really good results in this, you treat the eating portion just as important as the consistency around the training and watch what happens.

Now, let's talk about supplements. I pick the supplements that, number one, have the biggest bang for your buck. Number two, don't just help with muscle gain and fat loss, but also improve your health. and number three are the ones that the data shows that men benefit the most from. Okay, so we'll start with the first one, creatine. Creightine's amazing. It's a longevity supplement.

It's good for your brain. It's good for your heart. It helps build muscle indirectly, probably assists with fat loss. Five grams of creatine a day. You could take up to 10 grams a day. But five grams a day is what the data shows for when it comes to fitness. For brain health, it's probably closer to 10 to 15 grams a day in, you know, divided doses. So we'll start with that.

next is fish oil. One gram of high EPA fish oil a day. It's got great health benefits. It's going to help with inflammation. It's going to help with lipid levels. It's going to help with a lot of things with health and longevity. There's also evidence that shows that fish oil helps with muscle building as well. 2000. I use a vitamin D a day. Most guys don't get enough vitamin D. Most guys get great, get better health when they supplement with vitamin D, which is interesting. But that's what the data shows. And about 20 to 30 milligrams. of zinc. What we see oftentimes, in a majority of men, is when they supplement with zinc. They see an elevation of testosterone, not because zinc is this pro testosterone nutrient, but rather we just don't get enough from our diet. And that's it, fellas. That's it. That's your workout, your example, diet, your supplements. By the way, the supplements I mentioned are inexpensive. The diet, pretty basic. Also inexpensive. In expensive. And I'm saying, I'm telling you guys this right now, if you do something around this with the diet and you're consistent, you follow this workout, you're going to get phenomenal results.

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