Building Muscle After 50 - The Definitive Guide

[@kicknadeadcat]

I’m 67 and was prediabetic. Had to lower my carbs substantially and increase my fat. Lost 25 pounds getting close to seeing my abs and I’m building muscle. Only eat two meals a day. No snacks and water at night and I fast between 12 and 16 hours a day. I’ve gone from 35 inch waist to a 30 inch waist. My blood glucose is in the normal range now, my blood pressure is excellent. And my Acid reflux has disappeared. All that in seven months. There is no one-size-fits-all diet. But consistency is key.

[@shaneg0070]

Congrats!! I’m a few years behind you but I did the same. On my 50th Birthday just over three years ago I watched a fasting video and immediately went to an 18/6 intermittent fasting plan. Dropped SIXTY pounds in 5 months and have veins in my biceps again. I’m watching this as I’d like to add some more muscle ahead of a Caribbean trip in April.

[@imranahmed-yp9in]

Great I am 55 years,follow the same , got almost same result, Moral: Avoid the Carbs

[@gwsmusic68]

Man,good job! I’m 56 and feel like I’m in good shape and still muscular but it’s fighting me so it’s hard!

[@randallfinney5541]

I’m 53 and had a heart attack four months ago. I started my comeback by walking and now I’ve added strength training three days a week. I’ve learned a lot from your channel and it’s helped me progress. It would be great if you did a video for the men who have had a heart attack since it definitely changes what you can do, eat, and take as far as supplements.

[@clsherian]

I’m 52 and I haven’t had a heart attack yet but when my A1c was high, I started walking 15 minutes then 30 minutes now I’m up to an hour. I’m gonna start doing the strength training, but I have a lot of shoulder pain. I’m gonna start with the lifting again. I used to be a weightlifter when I was young. I’m a firefighter, so my work schedules, gonna dictate when I can work out. I can’t go hard on my shift days. I need to be able to do the job. And not be spaghetti noodle arms walking around.

[@clsherian]

Keep it up. Good luck to you.

[@wonbyonechurchful]

Thank you. I’m 58 and 5’ 11 and I have learned a lot from your videos. I’ve gone from 220 pounds to 193. From a size 36 to a size 32. Working towards the weight goal of 185. Im healthier now than 25 years ago.

[@Fitfatherproject]

We're damn proud of you Jack. Keep pushing my brother! 💪

[@wonbyonechurchful]

@@MoSec9 yes, I’ve built muscle. I currently work with a health coach and lift weights four to five times a week. I’ve noticed muscle gain. Building muscle is very important as we age.

[@wonbyonechurchful]

@@Fitfatherproject thank you!!

[@allanabraham3595]

@@wonbyonechurchful were you on a caloric deficit

[@wonbyonechurchful]

@@allanabraham3595 yes, 2,500 a day, also lower carbs and higher ( good ) fats. I’ve been strength training for 4 1/2 months now.

[@michaeldean9338]

Obviously some HATERS out there with the 'thumbs down'. PLEASE! Give the young buck some credit for a thoughtful and informative presentation. Great job!

[@capngeo2002]

Almost 70. Here's the definitive guide. Good, sensible nutrition, reasonable rest and workout like you always have.

[@Fitfatherproject]

Awesome my friend 😊

[@thomashugus5686]

Absolutely agree!

[@transformationthomas]

Absolutely, Joe. Just need to fathom out being sensible though 😂 Thought that might have come with age but not so far.

[@alfa_romeo0701]

Talisman !!

[@charlesgair8608]

WARM UP. WARM UP. WARM UP.

[@mr.edwards4863]

Your awesome my guy, I’m 32 and my father 62 this really helped us bond father and son time. Thanks for being the bridge to connect us again.

[@jangyman]

1. Compound Exercises - 1:22 2. Nutrition - 3:29 3. Supplementation - 7:10 4. Rest & Recovery - 9:42 5. Optimize Your Testosterone - 10:26

[@KletoReese]

Thank You!

[@barryoneill1703]

jangyman hi How do you optimise Testrone,? Thanks.

[@alexcordero6672]

Omg! Thank you.

[@ebbanjenkins5960]

Thankyou

[@petermalmgren1207]

jangyman ty

[@johnlewis1640]

Thank you for the video. I recently lost 45 lbs (228>183) over a period of a year, everybody around me was concerned and did not encourage me at all. Method to my madness; now I'm starting to gain muscle and a lot of definition and I'm 66. It can be done!

[@SteveFields-tm9je]

I'm 71 and I'm doing a upper lower split now doing mainly compound exercises. Thanks for your info. 😊

[@michaelross3892]

Fit over fifty💪🏽I’m 57 and feel like I’m in the best shape of my life. Full body work outs with compound, functional movements and cardio. Last but not least your state of mind, aging is not linear but physiological. Thanks Doc.

[@taoboxer9]

Same here at 58.

[@wakingupisbliss]

50 and getting back in to this ..thanks 💪💪

[@Fitfatherproject]

Yes sir, way to jump back on the horse! And if looking for more comprehensive programs or all-natural supplements to help you alongside your journey, check out our website here: store.fitfatherproject.com Best of luck brother! -The FFP Team

[@LisaMurphy]

I'm 65 and I I've always used light weights to keep myself reasonably toned along with some easy exercises. I eat all organic. Two months ago I decided I wanted to look more muscular for a music video I'm making and I was shocked at how quickly my muscles improved, especially my stomach! In just two months I started getting great definition. I eat mostly raw veggies and some fish and beef, sprouted whole wheat bread, whole milk and I drink one glass of red wine a day. The only supplements I take are vit C and D3 and also 50 mg dhea. (guys shouldn't take dhea but it has no ill effects for me, been taking it for five years.) So my point: YES you can build muscle over 50 and also over 60!

[@kenhoover1639]

Thank you for the encouragement. I am 64 and I have a disability, cerebral palsy. I have worked out most of my life, and I resumed my workouts six weeks ago after not working out all for two years. I am making good progress thus far.

[@luckyprophet4758]

Great 👍

[@OhYaSure]

@@kenhoover1639 I hope you’re keeping it up!! YOU CAN DO IT

[@dontbewoke]

Nice that you can afford to eat organic....

[@transformationthomas]

@@kenhoover1639 That's so inspirational, Ken. I went back to the gym in 2011 and it is so hard after a long layoff. We just have to keep things going.

[@roberthorning1089]

Hey, come on. I’m 71 and still lifting and boxing on a heavy bag. Can you say 40s, 50s, 60s, and over or 70s. Thanks.

[@Fitfatherproject]

Robert you are a perfect example for all of our FFP Members. We are constantly reminding the guys that being healthy & strong is possible at ANY AGE! Keep up your hard work.

[@r.s.334]

Kick ass brother!

[@Photologistic]

Hey, what about us in our 130’s?

[@Btw_visit_____todacarne-com]

I did not see a video of you in your channel. Mmmm...

[@altosmusiclab2248]

.....aaaaaaaaannnnnnd! 70's aaaaaaaaaaaannnnnd and 80's and 90's too! avg man lives 75 today, not 62 like WW2 figures. We're living to 100 if you are fit. ok?

[@manisthemeasure2205]

I am 62 and keep it very simple: 1. Intermittent fasting (all meals in an 8 hr Period, and after 16hrs minimum of fasting. This helps build testosterone. 2. More recovery time between on and off days, and an exercise regimen of HIIT. 3. Reduce carbohydrate intake.

[@Fitfatherproject]

Absolutely 🙌

[@timdrums1]

I’m 56 and struggling to get back the form I had at 30. This is the single best and most helpful video I’ve found to help me recover that. Awesome. Very grateful for this. :)

[@michaelfera5515]

I'm 56, and have been powerlifting for about 7 years. It took me a while to dial in what works for me, but it's very (very) close to what this guy is saying. It's rare to see a young man give good advice for aging lifters, but his is really good. The only thing I disagree with is the 2700-3000 calories. My maintenance calories are about 2200-2400 (6' 190).

[@PatrickFDolan]

@@michaelfera5515 What about his statement about a "healthy" carb? There is no such thing. Humans don't require carbohydrate for energy. A banana has healthy minerals and vitamins, but the carbs themselves are not healthy. He also said eat 4 times daily. Humans have never needed to eat 4 times in a day.

[@michaelfera5515]

@@PatrickFDolan I think meal frequency is more about what works for the individual. Eating 4-5 small meals a day works best for me. Carbs may not be required to sustain life, but they do convert quickly to usable energy for the workouts.

[@pnkflyd61]

Good video. Not perfect in my mind, but good. I'm 57 and in the best shape of my life using these same basic principles. One point I'd like to make here is that folks over 50 need to find a sustainable path to fitness that will carry the through their 69's, 79's, and into their 80's. Getting buff is a nice benefit, but setting yourself up for longevity should be the goal.

[@Fitfatherproject]

We couldn't agree more Marcus! FFP strives to empower men to start sustainable and safe work out routines that they will consistently use for years to come.

[@mervjohnson2140]

Marcus Lovelace How Long You Been exercising With Weight Training I know the body changes after certain times men lose their testosterone goes down but you can still work out and have a body that you like An can still turn Head's when you walk into a store or restaurant Room. I've seen guys on Facebook and KZbin in their fifties in their sixties and they look good so there's there's no age limit just to exercise what you have to do a little more exercising to get your potential

[@mervjohnson2140]

Marcus Lovelace So Marcus Do You Have Any Tip's for Someone in In Your Age Bracket Some Advice . I do realize that everybody's body is different some develop faster and exercising and weight lifting some develop a little slower what is still a developing developing process

[@pnkflyd61]

@@mervjohnson2140 I'm 57 and have been training off and on for 40 years. I've been really serious for 2 years now, and am focusing on exercise and nutrition that is sustainable for the rest of my life.

[@mervjohnson2140]

Marcus Lovelace Would like to Hear Your Advice

[@luismedina1693]

This guy is pretty good.thanks for caring for us older guys! Luis!!

[@randysalexander]

Thank you for your Videos. Im 65 years old. I have felt I was too old to lose weight build muscle and look great once again. You have given me hope and motivation!

[@laserbera19]

Glad I found this thank you! I'm turning 50 March 23rd!

[@Fitfatherproject]

Let’s get after it!! If you want more specific help, check out our Fit Father Workout Programs. store.fitfatherproject.com

[@nate4nate5]

Good job young man, basically everything you've said I've been doing since I turned 50, albeit I do IF 12-21 hrs I will be 51 in 27 days....

[@brianmerriman8252]

I’ve used Fit Father for a year now. I lost 30 pounds in the first 3 months and kept it off while building muscle. To discredit the program just because the Dr is younger than you is incredibly short sited. Yes it takes commitment, yes it’s hard, and it’s not for everyone but it changed this 53 years old life.

[@Fitfatherproject]

Thank you Brian and congrats on your 30lbs lost! We love hearing success stories from our FFP Members. :) -The FFP Training Staff

[@alonzocalvillo6702]

Brian Merriman Short sighted! Not short sited.

[@Video881616]

Strange how he doesn't mention stretching / calisthenics. I find that I need this more than ever to avoid injury and have a complete range of movement.

[@hankwilliams8939]

I Agree,DUDE, like pilates or some type of STRETCHING workout!!

[@infledermaus]

I think that it's important, too. I'm stove up in the mornings.

[@varanid9]

Yeah, at 59, I've found that is absolutely necessary. Since most athletic guys, even young ones, do it, I think he figured it went without saying.

[@victorglaviano]

Yoga, no I won't go to some silly studio, at home best stretching in the world! Also a little vitamin T, that always helps!

[@stevencologne3974]

At 58 I focus on running for aerobic and ring calisthenics for strength with a 20-25 warm up that includes upper and lower body stretching, then do 50-60 minutes strength, 5-6x/week - 2 of the workouts are core/legs, 2 pull, 2 push. Warmup is essential.

[@victorglaviano]

I've been in combat, shot, 5 herniated disks over 50 and I'm still in good shape 5'9" and 155, 6% body fat. Frame of mind goes a long way, just like when I got shot I didn't lay on the ground and think this is it I'm done! Combat mindset as we called if in the military, meaning you will persevere no matter if your leg is missing (ok that's a little extreme, but you get the point!).

[@Movieman1965]

You are a badass warrior, bro! Glad you survived the batte wounds! 🤛🤛🤛

[@ewellmichaelsmith]

This video is gold...I'm turning 55 in October...working on the last 5 pounds around the belly...patience creating better habits with diet and exercise have been my friend in this process given I was over 40 pounds heavier two years ago...

[@Fitfatherproject]

Awesome my friend! Ty 🙏

[@anthonysantora4924]

I’m with Robert Horning, I’m 75 yrs young and still hit the gym 4-5 days a week! Gotta love it .

[@Fitfatherproject]

Awesome Anthony! Keep it up brother 💪

[@danijuggernaut]

Absolutely great video, great explenation ! The trick over 50 is simply to be patient and do not hasitade. I´m 52 years old and i´m doing exactely what is explained in the video. Over fifty, jogging is for trained people thru many years of activity. Walking is the best comfortable way to exercise. 12´000 steps (about 10 Kilometers, 2 hours walking) are 1100Kcal of burning.

[@remainfocused8570]

I'm 51 use to be buff. Want to get rid of this belly I've acquired. Thx fer yr info bro👁️👍🏼

[@istvanbartha7985]

Interesting video. I'm 56 now and in better shape than when I was 40. 2 years ago my doctor told me to loose my belly. I started jogging, and thereafter I begun a LCHF diet...I lost 7 kgs...( and gained 8 again over the Xmas). I also took up the weight lifting again, but had a set back which included back surgery. Now I eat a modified LCHF diet, combined with jogging and weight lifting...and I have lost 9 kgs. Who ever said you couldn't get in shape after 50?

[@liftingweights]

I am 59. Just deadlifted 520lbs yesterday. Took 5 World Records age 58. On track to deadlift 600lbs in my 60's. Thinking of doing a video on how young weakling whipper snappers can get stronger in body and less in tongue

[@mamunurrashid5652]

Cool....

[@emjay2045]

👏🏽🎅🏽

[@shawndejohn63]

What’s your programming look like?

[@gregtanner3161]

Awesome!...Be careful, Ricky said you will hurt yourself...

[@samirsharma6312]

That's great Anand. I'm 58, nowhere near where you are, but stronger than at least 85% of the guys in my gym. More into functional bodybuilding, calisthenics and kettlebells. I agree with every word you wrote. Best wishes

[@tayyabkhan5020]

Crossed 50. Have been doing exercises on and off. Still can run 30 min on the treadmill. Now, it is getting challenging to control the fat around the waist. Your video is encouraging and to the point. Will explore further. Thanks for this excellent video.

[@Fitfatherproject]

Nice on the treadmill run for 30min! We can help you reduce fat around your waist. Look into our Fit Father Program: www.fitfather.com

[@seanw.9617]

I just came across this video. I’m way late to the party. Besides the great info, I can’t tell you how refreshing it was to see a video this long without 1000 quick cuts. Thank you for saying what you wanted to say without giving me an epileptic reaction. New follower

[@usmcvet8940]

I'm 51 and already doing everything in your video except squats and deadlifts I had a broken back and spinal fusion from an accident 3 years ago. I do leg presses, bodyweight squats leg curl and leg extensions calf work too . I'm currently leg pressing 500 lbs for 5 sets of 20 reps. I do an upper/lower body split

[@Maynardd]

I know your comment is two years old, but if you’re still not doing squats and you want to, I actually do them with a dip belt. The belt I use will only hold a maximum of 100 pounds, but that 100 pounds certainly makes a difference and literally no strain on the back.

[@gregtanner3161]

@@Maynardd Soooo weird, I was going to make the same comment.

[@Maynardd]

@@gregtanner3161 I actually found a different belt, I can put 75 pounds of weight on each side of my hips now. 150 pounds total. I’ll tell you what though, that’s about as high as I can go because I can’t make the belt any tighter around my waist. That’s a lot of weight pulling down on the belt. But it works.

[@gregtanner3161]

@@Maynardd us old guys have to be inventive

[@JTStonne]

I will be 50 January 1st. I do a full body every other day and I alternate from upper body to lower body exercises to work my heart to divert blood to various areas.

[@randyclere2330]

imm 65...two knee replacements, 1 hip replacement.... Im using these videos and am seeing results

[@Fitfatherproject]

For a complete written breakdown of all this information, check out our article 'BUILDING MUSCLE AFTER 50 - THE DEFINITIVE GUIDE FOR MEN' at www.fitfatherproject.com/building-muscle-after-50-youtube-share

[@sumitagarwal3788]

Best and most comprehensive KZbin video on rebuilding health for growing men

[@Fitfatherproject]

Thank you 🙏🏼

[@frankmontenegro9830]

Thank you so much I'm in my 70 couple of months away and I'm going to check with that all that information thank you so much plus the Monday Wednesday and Friday full body routine good idea thank you so much Frank Montenegro

[@Toguro-oy3ld]

I tried to follow you there, pink shirt. I am 50, I have been training on and off since I was 11. Of coarse A lot of things change, it is very important to warm up your muscles then a light stretch and then hit the hard weights, mix up your exercises, throw around lighter weights to toughen up your skeleton, nutrition and cutting out the sugar of course is important.

[@petermalmgren1207]

Toguro 100% I am 68 stared doing a keto diet months ago; I am still making gains; my energy is 3 times ; I am 14% body fat from 24% ; I feel really good; getting more sleep; no more senior moments

[@Ritzi66]

Pink shirt ? Bet pink shirt would outclass you any day .. any exercise

[@Toguro-oy3ld]

@@Ritzi66 I’ll bet you want pink shirt to pull your hair

[@lawrencedavis5459]

Intermittent fasting, compound and isolation exercises along with some calisthenics gave me a better body at 54 than guys half my age

[@heinebouma4770]

That is my goal I am doing KETO for 4 months now and by at my ideal weight level fixing to start callestinics exercises I am going to by 53 in a few months

[@Fitfatherproject]

Lawrence Davis that should do it :)

[@greymatters7039]

Lawrence Davis IF is the bomb. I’ve never been a big eater so I naturally IF.

[@lightworkerlighthouse5299]

I'm 49 never been so fit and lean in my life thanks to intermittent fasting and HIIT I eat one main meal a day plus lot of raw veggies

[@CraigMR-SS]

I'm with you on that. 55 and never felt better (well not in last 30 yrs). Kick up my game after divorcing @54. Lost 55lb's to start and then started building..which is still WIP. BulletProof type diet and intermittent fasting and old p90X for me. Tired of do 90x, so that's what drew me to this.. Don't do Gym, all at home.

[@GIguy]

Thank you my friend! I had a lot of doubts until I found your video. I have always desperately wanted to start working out and have a really good body for once in my life. Long story short, until I was 20 I was always a stocky guy, at 5‘11“ tall, how is usually around 180 to 200 pounds, but then at 20 I was diagnosed with severe stage four Crohn’s disease, one year after that, my large intestine ruptured, killing me for three minutes, they found intestinal cancer growing on the outside of my intestine. From 20 until now that I am just turning 54 on Thursday, I’ve had 37 surgeries, four relapses of the cancer, they removed over 95% of my G.I. tract, I spent more time in the hospital than out of it, and from all the chemotherapy, radiation, surgeries, and medications, I developed nine other chronic illnesses, and I take more medication then both of my elderly parents combined. Last month my kidneys failed, I nearly died again, they determined the tiny amount of intestine I have left isn’t enough to keep my internal organs functioning, as I cannot absorb enough fluids and/or nutrients, so they have put me on home IV infusions every second day for the rest of my life, and for the first time since before I was diagnosed, I feel strong again, and confident to the point where I am ready to go back to the gym, but I didn’t think I would be able to build any muscle at this age. My biggest problem is nutrition, with almost no intestine, it’s very difficult for me to take in the necessary nutritional requirements I will need, I do take a lot of supplements that I have to grind into a powder, but again my body only absorbs about 5% of anything I swallow, and I am wondering if any of your clients have had a similar problem? If so what did they do to overcome it? Basically what I need to know is what are the most essential nutrients for building and maintaining muscle? If I can figure that out, I can have that added to my intervenous treatments, that way it goes directly into my bloodstream and bypasses my stomach. It is one hell of a diet, my last surgery was in 2018, since then I have gone down to 130 pounds, had no appetite, and could not gain any weight, but now that we know the problem and I can supplement things with my infusions, I’ve managed to put on 15 pounds, and I feel so much stronger, I just need to know what are the essential building materials for muscle mass? I can easily get it in liquid form, and inject it into my IV bag when I’m doing my infusions. I take .5 mL of testosterone every week, because my body stopped making it due to all the surgeries and cancer, but that alone is not enough. Any and all advice you can offer would be incredibly appreciated, I have years of catching up to do, and because I am now living on permanent long-term disability, I have a lot of time on my hands, and I figured what if I got to lose? I have been dying to have a body like yours all my life, but because of my health, I just haven’t had the opportunity until now, and because I represent only 0.05% of all gastrointestinal patients, the doctors cannot help me, because my case is so extremely rare. Anyways, just wanted to give you the background so you can understand what I might possibly need to get me started. I’m a very determined man, I don’t do things half assed, when I start this I am going to keep going until I get what I want. I’m confident I can do this, the doctors told me on five separate occasions I was going to die for certain, I’m still here, so I don’t normally listen to statistics, I just listen to the goals except for myself, and keep working as hard as possible until I achieve them. It won’t be easy, but it will be so worth it, for the first time in my life I’ll be able to look in the mirror and be proud, and not ashamed. I have an ileostomy bag, along with a permanent IV line, a.k.a., PICC line, and a heavily scarred abdomen, but the muscles are still there, I can deal with everything I’ve gone through, I can deal with the bag on my side, and the IV line sticking out of my arm, but I can’t deal with having no muscle anymore. Thanks again, all the best!

[@Fitfatherproject]

TJ... wow have you had a tremendous journey with your body! I am so impressed thinking about everything you've gone through... You inspire me bro... and it's so awesome to see your continuous fire to improve, heal, and do everything you can considering what your GI tract has been through. 🔥 I totally agree that you can make gains with dialed in IV nutrition and your TRT. If I were in your shoes looking to build muscle and operating your body, here's exactly what I would do: I'd take a high dose of Branch Chain Amino Acids (BCAAs) in your IV. Those help with muscle growth. I'd shoot for around 90-150g protein per day. I'd make sure 15g of that protein comes in the form of BCAAs... ideally in a few divided servings (3 per day). I'd make sure I'm getting enough total calories through whatever carb source. I would IV feed AFTER lifting... and pretty much lift weights and/or do calisthenic strength exercises every day (resting when the body needs it). Make sure to stay well hydrated with balanced electrolytes as managed by IV and blood work. I would also take 3-5g of Creatine Monohydrate ORALLY. Take it pretty much ongoing to support muscle growth & energy production. Keep kicking ass TJ. You are an inspiration bro. -Dr. A

[@GIguy]

@@Fitfatherproject THANK YOU!!!! You’re a godsend, seriously! This is the very first time someone has been able to offer me solid advice so I can finally get the body I’ve ALWAYS wanted. I’m implementing your advice immediately…I can find all the necessary items at several stores near me (I live in the heart of downtown Toronto). Like everything, I’ll consult with my doctors just to keep them all appraised of my goals and what I’m doing to achieve them (I have 14 different specialists, 3 surgeons, a psychiatrist, and a GP), but you have no idea of what you’ve just done for me…I have a positive attitude that I will make this life long goal happen, and I will! I haven’t the words to express my gratitude, but if I remember, I’ll keep you posted with updates on how it’s working out. I’m certain I can do this…if I can go through all those surgeries and diseases, and survive all those times I was suppose to die, I can do this too! The human body is a remarkably complex, adaptable machine, capable of adapting to almost anything, and I’m able to prove it. Thanks again, take care, cheers!

[@Fitfatherproject]

You're welcome you Brother, please keep us posted with your progress! 🙏💪

[@jameswillis1742]

This video will save my life and be around longer for my daughter. I will definitely follow the fit father project and spread the word...

[@Fitfatherproject]

Awesome my friend! Ty 🙏

[@savergon]

Good content. I am a 52 year old former personal trainer and you covered a lot of good information for people.

[@Fitfatherproject]

Thanks Seth! We appreciate your comment. :)

[@crand20033]

He didn't say how many sets and and reps you should do and when to rest or how much between sets.

[@muscleman4370]

@@crand20033 generally on compound movements, 3-5 sets is good and 10-12 reps. As for rest periods, if your breathing is labored, start the next set as soon as your breathing nears normal pace again. All of these can be adjusted depending on factors such as how you feel that day, what intensity factors are you using and what your goals are. For example: lighter weights and higher reps(12-15) with 45 second rest between sets keeps you breathing faster and your metabolism up to build endurance; heavier weights with lower reps(6-8) with rests of 2 mins to build strength; and moderate weights with reps in the 8-12 range for building size(hypertrophy).

[@thecerealguy7713]

HELLO SETH..... I am 54 yr old male, 6 feet 230 Lbs... worked out in my 20s and 30’s... I am strong as an ox, but want to firm up and drop about 15 lbs. What should my 3 meals consist of? Thanks........

[@tjj5337]

Nice video I am a 51 year old and been working out for years and I agree with your routine. People use age as an excuse to be fat. Keep up the great work!

[@Fitfatherproject]

Awesome work Susan! We preach the same thing at FFP. Age is just a number. Anyone can (and should) get healthy no matter what their age!

[@pablo9364]

Susan Google people use age as an excuse for NOT doing a million different things. Can’t bend over, can’t squat, can’t run, can’t have sex, can’t sleep, can’t eat gluten, can’t touch their toes, can’t pee standing up, can’t deadlift, can’t go to gym, no surprise I find old people so boring and I am 52

[@tantramassagedubai]

Applause.. great

[@sickid41]

My mom says she to old to work out. She is 40 years old.

[@ralphcarpenter760]

Sure the compound movements are key, but I wouldn't rule out the isolation exercises as they will assist in any weak point training of a particular body part. I will say this though, I didn't start deadlifting until 8 months ago and it's really improved my overall strength, back density and testosterone...and I'm 48.

[@gregtanner3161]

I'm 55 and totally agree. The basics are a given but iso. lifts done properly also are needed for overall shape, and health of connective tissues.

[@raymondpalermo4998]

IM 59 and had disc surgery about 5 years ago and dont do deadlifts because i dont want to do any damage to my back but I love doing flys bench presses and alot of Dumbell work.I have been working for the same place for 30 years and have been sick from work one day other than the time I was out for my back surgery.I guess I must be doing something right all these years.I still feel strong.

[@transformationthomas]

That's brilliant, Ray. I don't do deadlifts or squats because they destroy my back but I can do most other stuff. Sounds like you are right on it. Inspiring.

[@ronalonzo3976]

Thank you for your info im 60 and have been working out all my life but i need to change it up again to maintain my strength and lean muscle mass i look forward to watching your vedeos...thank you again

[@drshaniz]

I see this everytime I lose hope...thank you for providing me n many others with motivation.... regards from a Malaysian follower

[@Fitfatherproject]

You're very welcome Brother! I’m very glad this was helpful for you 🙏🏼

[@bambamflint8832]

Thanks, I'm 92 and my muscles are bulging so fast. It's magnificent!

[@waynelawson1235]

Kurt, Speaking from my personal experience, I have found starting at an 8 hour eating window is great, but ideally working down to only an eight hour window accompanied by proper clean eating, got me the best results. For the record: I'm a 48 year old man. I hope this was informative. If I could be of any further help let me know.

[@roadstar499]

I'm 60 been training all my life...Yes a lot of this seems on point.. eating is the most difficult for me...

[@TopGun_-]

Guys; know that you are doing great! Everything is falling into place for you very soon! This is the best time to head in that direction which you were always meant to go. Everything up til now happened for a great Devine reason! You are EXACTLY right where you are supposed to be at this moment in your life, and are headed towards the best phase of your life!!! With that said, you are now about to reap the benefits of your tremendous wisdom gained from all these experiences. Start that workout regimen! Get the wheels moving to start that business that you’ve always had in the back of your head. Today begins the first day of the best of your life! You’re gonna do this! 💪😎👍STAY STRONG !!!

[@Fitfatherproject]

TY! I appreciate this comment from you... and the encouragement. It legitimately means a lot to me 😊🙏

[@donniecain4266]

Execellent info!! I am 61 but look like I am 50.I have followed your advice past to the letter.I keep my workouts short...I don't play on my phone between sets or talk to people.I rest 60 seconds or less between sets and I stick to big muscle exercises not wasting time on isolation exercises.I usually run 3 miles first cool down for 20 minutes.I am 5ft 11 and weigh 190.I feel great and I am subscribed to your videos because you know what you are talking about!!! Thanks again.

[@Fitfatherproject]

Thank you for that positive feedback Donnie! :) And awesome job with crafting your own work out routine. It sounds like you know what you're doing. If you want more in-depth content like this, check out our Fit Father Project blog: www.fitfatherproject.com/blog/

[@sarahmueller335]

I does get harder to tweak every year. I have found AthleanX website very helpful as well.

[@Abcd-hr9ot]

5 11 and 190 us pure skin n bone no one wants that

[@crcurran]

nobber d robber that’s a ridicules conclusion.

[@louislanger5327]

Donnie Cain ss#

[@Lee-70ish]

I built up and became much fitter ( muscles do not mean you are fit) I'm 64 . No secrets, loose weight first. I Don't do bench press or squats Dodgy hip and right bundle branch heart problem. Lost 5.5 stone 44 down to 32 inch waist. Diet porridge or scrambled eggs for breakfast, lunch soup with added pulses. Evening meal chicken salads ect. Weekends enjoy your life have what you want.. Suppliments are just products taken from available food to make money . You do not need them. You will never look like a twenty year old don't kid yourself but you can still look good for your age . The biggest weapon in older people for impoving their selves is experience and knowledge Only you know your own body no one else ,use your brain before your brawn it's not a competion (only with yourself). If it hurts don't bloody do it you can permanently damage things .remember when you were 20 a bruise would heal in a few days, bet it takes a lot longer now Same goes for muscle building. I cycle 6 days between muscle groups Chest arms shoulders legs cardio waist. It's worked for me and not cost a bomb to do it.

[@Fitfatherproject]

Great input Lee! We definitely agree that men can be healthy at any age. Our mission at the Fit Father Project is focused on health, not having the biggest muscles or the most abs. We want our FFP Members to feel confident and be healthy inside and out. Keep up the hard work with your routine!

[@garrington120]

YAWN !!!!

[@1958dbc]

right on cuz !

[@SarumanDeWhite]

You're so motivating, thanks for sharing!!

[@krane15]

Well I'd say it hard to be muscular and not be fit. But fitness can include flexibility and aerobic fitness as well.

[@marcusdinunno5862]

I agree with you on mostly everything you say I been using those methods for years . Been training for 40 plus years I'm 58 year old natural bodybuilder still have a six pack , but I train no different than I have when I was 20.

[@christhomas5761]

Marcus Dinunno, That`s great , so you have probably only improved with time. Is it at all harder to maintain muscle mass as you`ve gotten older ?

[@marcusdinunno5862]

@@christhomas5761 I had my best size when I was in my forties , as I got older I don't have the mass I had then I work on the quality of the muscle I have .

[@Archongamer]

This is so true. I’m 51 and I am bigger and in better shape now than I was in my 20s. I started lifting and eating Keto a year ago and dropped 30 pounds and now around 16% body fat.

[@Fitfatherproject]

Amazing brother! Keep it up 👊

[@jdc2126]

Thank you for sharing your knowledge to the world.

[@gator6596]

Great presentation and good information! Sorry you had to endure some of the negative comments! Have a great day!

[@Fitfatherproject]

Thank you! We appreciate your positive comment. :) -The FFP Training Staff

[@FREELEOONE]

@@Fitfatherproject thanks for the tips. I believe people got caught up on the term "meal". At 55 I need all of the help I can get. Four small meals are easier on the body than 2 or 3 large ones. If possible, eat them earlier in the day. You'll have all night to digest them. Thanks again.

[@jameshazou]

Pretty good video. I am 57 and have trained regularly 4-5 times a week since my teens. I was in the British Army and was always a keen sportsman. I am now 57 and still training. I train in the gym and cycle. My knees are pretty knackered from years of running, often with a pack. Cycling keeps my heart and lungs working and ensures good VO2 Max. My gym routine in resistance based interval (HIT) training focusing on using my own bodyweight. I incorporate Callisthenics techniques working on good style, a full body workout core exercises. I try to always keep the heart rate up and ensure always that I do 10 mins of warm-up yoga-based stretching and another 10 mins warm down. Flexibility is really important as are the core exercises. Strong back and stomach, plus flexibility is the key to ensuring worn joints and vertebrae stay supported and stable. However, do some research; don't do loads of sit-ups. There are far better safer exercises for stomach and core strength. The nutritional points in the video are all valid.

[@michaelb41]

"Come ye back you British Soldier, come ye back to Mandalay." Cheers!

[@TrussttN01]

Good video. I decided a few years to concentrate on the compound exercises too. I add power cleans to my workout though.

[@noufelconstantine3493]

Ufff finally I've got my right coach I am 48 I been playing soccer all my life , besides I go to gym whenever I got chance . I am so happy to find you here hopefully you can help me out for one year training program coz right now the only sports I am interested is gym thanks in advance

[@ravbarring]

Thanks for putting this together. I’m 47. Got sick from Covid. Took me out of commission for almost 2 months. I’m 6ft. I was 195lbs before getting sick. I Worked out daily. Now I’m 165lbs, no endurance and no strength. I’m desperate to get back to and beyond my normal health, which I took for granted. I’ve subbed to your channel and downloaded your program. Thank you

[@Fitfatherproject]

Awesome my friend! Keep us updated with your progress with the program 💪

[@gordocarbo]

Had to stop due to covid also...then 2 auto thefts...being disabled Ive noway to get to a gym let alone anywhere else. Weight shot up from a super lean/vascular 215 to a super fat and crappy feeling 275. Gonna be a long road back. Will just do some random light dumbells and ride a bike, diet and whatever happens happens. Trying to look 30 and have ripped 18s is not my goal btdt.

[@Meymeygwis]

Love your stuff, you're a hero! PS: I'd consider adding Pull Ups!

[@michaelchin3550]

Very informative, realistic and inspirational. Your attitude will keep your mind and body healthy into your older years. I'm 63 and cycle 120 plus miles on my bike every week. Do pulls ups, chin ups, dips, leg raises, core exercises, squats and whatever comes to mind almost every day. Just part of my routine as I eat breakfast, lunch and dinner everyday. Of course eating smart too. Thanks for sharing and with your attitude you may even be in as good a place as me when you reach 63. LOL. "Life is a beautiful ride!"

[@Fitfatherproject]

Great work Michael! We continually tell our FFP Members that age is only a number. Being fit and healthy can be done in every stage of life. -The FFP Training Staff

[@kavitasingh9148]

really great information sir . I request you to please make a video for the people's want to build muscles/loose weight with type 2 diabetes.

[@gtm5650]

Kavita Singh The best exercise by far for any diabetic issues would be Squats. Use light weight with high reps(14-20) rep range. Do 2 warmup sets and 4 working sets and finish with 2 with same weight as warmup sets. After Squats you choose the other exercises since I don't know you strength or fitness level but I assure you Squats will help tremendously since it involves the largest muscles of the body. Good luck.

[@Fitfatherproject]

Hi Kavita! Our FF30X program is safe for men with type 2 diabetes. We wrote an article explaining exactly that. Check it out here: fit-father-project.helpscoutdocs.com/article/32-ff30x-diabetes -The FFP Training Staff

[@bobbyg1123]

Well Doc, I'm 57 in a few months, and I MUST get back into shape! In the 80's, the days of Rocky and Rambo, I trained like an animal in the gym! I was a "portly" kid, and transformed my body into a lean, mean, fighting machine. No joke. Then, marriage, kids, work, house, family events, and the slow boil of sedentary fatness crept in! Now, I must begin again, so I'm listening to your updated, yet, old-school training tips to try and get this "lump of clay" body, back into a lean warrior machine. Thank you for all of your great advisement! God bless, pal. Pray for me!!

[@Fitfatherproject]

Awesome my friend! You can do this 💪 YW

[@derekpeel22]

I,m 71 and hitting the gym and swim 4 times a week , loved the video !

[@Fitfatherproject]

💪 Awesome my friend! TY

[@50Strong]

I am almost 61 and workout 5 days a week! That being said, I loved this video!

[@Fitfatherproject]

We are so happy you found the Fit Father Project. We have muscle building programs for older men. You can learn more about them here: www.fitfatherproject.com/old-school-muscle-program/ -The FFP Training Staff

[@kelvinowens3225]

Great stuff. You are spot on with your recommendations. I am 49 and in excellent shape. I workout 3-4 days a week and jog anywhere from 20-30 miles depending how I feel. Working my way up to competing in ultra events. Thanks for your research. I will be incorporating some of your advice in my overall health and well being.

[@Fitfatherproject]

Thanks for stopping by the video and channel Kelvin. Keep kicking ass brother 👊🏼👍🏼💪🏼

[@andreastraining4513]

Great information about muscle building, and training. Thank you for sharing.

[@Fitfatherproject]

Thanks for watching! We appreciate the feedback and will continue to post content like this.

[@dalebourgeois8843]

Thankyou for these video's, I'm 63 and just starting back again after years of sickness, open heart surgrey, neck surgrey, etc. Doctor give me a clean bill of heart, don't need blood pressure medicine anymore. Jogging 2.5 miles every other day. Feeling great! Want to add somemore muscle. Like your program method!

[@Fitfatherproject]

Welcome to the FFP Channel Dale! And congrats on your recent clean bill of health. If you're looking for a structured program to help you build muscle mass and strength we would highly recommend Old School Muscle. Learn more about it here: www.fitfatherproject.com/old-school-muscle-program/ -The FFP Training Staff

[@fabianwylie8707]

Hi only now just seen your video , I am 55 maintain my weight = 68 to 70 kilos . I am a road bike cyclist and always maintain a good work out every week , my km per moth = 1,250 , I rally want to improve muscle building . Thanks for all the good information 💪🚴‍♀️❤️👍

[@Fitfatherproject]

You're very welcome Brother 👍🏼

[@johngarcia3363]

Great advice. I follow most of it already by my own trials! I’ve slacked on the DHEA though but use most everything else!

[@yonners33]

I wish for once the thumbnail image on a muscle gaining video was of somebody not on steroids or growth hormone. Just distorts everyone's perception of what to aim for

[@saywhat..]

I agree half the problem false expectations on what is attainable naturally then when you see a natural guy in his 40 -50 -60 it's like that's it all about expectations

[@LovingTinha]

Having some muscle is good, problem is going too far, that brings on a new set of issues. People just need to accept a healthy middle ground.

[@konstandinokatsiouras9255]

Thank You Everyone has a different drive a different set of discipline and a different desire some people aren’t capable no do they have the ability to get extreme results some people are ok with just status quo, some people like myself want to see how much of their potential they can fulfill. Everyone is different. 😎

[@MrAires712]

Your recommendation is excellent, I’m doing any of them in this moment

[@Fitfatherproject]

Thank you very much 👍🏼

[@rahabosornotorroella3755]

I am 60 I began a year algo to recoger muscle after covid. Only one day a week and I have seen wonderful results

[@Fitfatherproject]

💪

[@riktascale4]

Thanks for this!

[@phil2443]

Whey protein, creatine monohydrate, BCAA, coffee, Multivitamin, Multimineral, l-Taurine, l-Arginine, Super Testo xl, Nitric Oxide, Fish oil, garlic, Conjugated Linoleic Acid, Milk Thistle and Genko is all I take and I'm fucking massive. Oh I eat food and drink water as well and I actually do 10 mins cardio before and after lifting some weights. I'm 58 and fucking massive!!!

[@eddrayton5932]

I'm a 61 yrs old I do a 100. Pushup every two days pull-up 4 set of 15

[@eddrayton5932]

Eat very little and look under my age any tips is good.thank u

[@Fitfatherproject]

Hi Ed! Welcome to the FFP Channel. We offer a FREE 1-day meal plan & FREE workouts. Access them here: www.fitfatherproject.com/free-meal-plan-and-workouts/ -The FFP Training Staff

[@Fitfatherproject]

It’s certainly a good start! For muscle building, we’ll want to make sure you’re adding progressive resistance ... so continuing with your same routine that may mean doing pull-ups with a backpack that has a weight in it and pushups with a weight vest etc... One of the benefits of weight training (over calisthenics) is that it’s easier to progress on your exercises week to week with incremental weight increases (5-10lbs). Keep up the good work!

[@BuddhaSunn]

Keep bro, you doing alright 👍🏽

[@Mani_Matter]

ED Drayton do you train legs too?

[@davelogan77]

My schedule, Sunday, Wednesday. Full body: Cable Curls, Cable Pull Down (triceps), Cable Rows, Cable Lats, Cable Flys, Shoulder Machine, Leg Press Machine, Let Ext. Machine, Calf Machine, Hamstring Machine, Leg Lifts bench (abs), Incline Press Machine, Decline Press Machine. Look to be maxed out after last two reps in each set. Pre-workout protein shake and 3g Creatine with lots of water. In every set I am always looking to add slight amounts of weight to really max out toward the end of each set (hence so many cable and machine workouts). Good sleep and decent diet. Been doing this for 10 weeks and I am seeing decent results.

[@tonytouch145]

David Logan that’s sounds decent for a 2 day per week workout but is that the order you are doing it in? If so you are going to want to change the order of that by doing your smaller muscle groups at the end of the workout. As in cable pull down then cable rows, then biceps. Next chest to shoulders to triceps. You don’t want to tire your arms and shoulders out before you workout your chest and back because you need your arm strength to workout the major muscle groups. You’ll be able to max out higher if you switch that around. Also you can reverse the workout from one day to the other by starting with lower body to upper and then upper to lower. You’re always going to be more tired at the end of your workout and that last muscle group can suffer. Maybe that wasn’t your order but just figured to give some advice if that’s the case.

[@davelogan77]

Whats up? - Thanks! That’s good advice. The list I gave was in random order, but what you suggest has merit, I will change it up, and go biggest to smallest. I also recently added one set of “21’s” to my bicep workout, and tricep workout - dang that helped a ton. Seeing great results there.

[@tonytouch145]

David Logan Good to hear. 21s are great to finish off your arm workouts. I love that burn.

[@davelogan77]

​@@tonytouch145 OK, I had to search for a long time to find this comment string so I could come back and reply. I tried what you suggested, and it really had a positive impact on the amount of energy and power I was able to dedicate to my major muscle groups (larger muscles first). I hardly ever started with pressing chest workouts. But now it is my first, wow!, I was able to immediately up my weight by 10-15-20lbs! I was stuck around 120, now I'm 135, 140 and plan to increase today (today is workout day!)... So,... Thank you for the advice, it helps me better manage my energy, and helped me better align to more proper weigh/per workout, am seeing gains! Thank you.

[@tonytouch145]

David Logan awesome man I’m glad I was able to help, thanks for taking the time to come back and let me know how it’s working for you. Keep up the hard work. 👍🏼 you should definitely see huge gains in strength over the next couple of months by doing it that way.

[@aaronnarsavage3640]

Thanks for the video and all that commented. Here's my deal which is very complicated - 1. I'm currently 49 years old and will be 50 is a little more than 3 weeks from today by the time I submit my comment in a few minutes. 2. For the most part, between the ages of 21-46, both my physique and my strength on certain 'big muscle' movement exercises (bench press, back squat, etc) didn't falter much. I took a lot of 'pride' in that I could bench just as much at age 45 as I did at age 25, being the same body weight, and looking very similar physically in the mirror. 3. Then Covid it. The gyms shut down for months. I did very little at home, but would occasionally workout at home until my gym opened back up approximately 4-5 months later. I remember my first day back at the gym and literally lifting the same weight on exercises I did when I was a senior in high school. I laughed at myself at the time thinking, "This was expected, but if anyone can bounce back it's you" (based upon my consistent body weight, strength, and physique for over 2 decades pre-Covid). 4. I've never gotten it back. Not the strength nor the physique. As far as I know, I never had Covid....in fact, I had both initial shots of Pfizer + the booster, but it just stinks. I've often wondered if it was just my time to finally "get old" or if it was that plus a combination of getting old + not working out for months on end + perhaps the vaccines? Anyways, my once very prideful self brought me to this video as I'm soon to be 50. Thanks for reading.

[@empres8513]

old? not at all. vaccines !

[@transformationthomas]

I feel your pain, Aaron. I got injured at 50 with one shoulder and the pain and limited movement since have changed all my training. But.....I have recalibrated my head. I have totally come away from looking at the weights I am lifting. I have put in super slow sets (12 seconds per full rep), higher rep sets (30+) and cut out all exercises that hurt me. And unbelievably, with great nutrition, I entered my first ever natural bodybuilding competition at 51. It feels really, really crap knowing that some of my regression is just getting old but that is something I cannot change. Good luck, Aaron! 💪

[@LoveYourKitties]

Thank you Dr. Anthony! Great information, and well done. I"m 55 and have been having trouble gaining muscle. I"m definitely going to implement these great training suggestions. Thanks again

[@ONEFROMRIYADH]

Thanks fellow, very informative video and right to the point.

[@dexterwatson8010]

Thanks for invaluable info. Good stuff!

[@marcusvalera5406]

Exelent channel mate I'm 47 work out 3 times per week.

[@HighSpeedNoDrag]

I am 57, retired and the content you have proposed is major league correct. Thanks.

[@Fitfatherproject]

You're very welcome 🙏

[@jimschermerhorn5370]

Gotten to a point in life that I’ve lost self motivation. Try to do push ups and my shoulders scream. Same thing with knee when trying to squat. Getting old stinks.

[@cellulersweller6562]

Staying well hydrated .

[@pm6613]

Testosterone maintenance comes from: fatty fish and fatty foods, sex with a partner, stress control, sleep. resistance training.

[@miguelangel7006]

I was center block beach volleyball player back in College... now I am 56... Close to retire... I need to find my way.... please open to ideas... Love this video... my goal is be more healthy comper my dad and uncle...😄

[@Fitfatherproject]

Hi Miguel! If you have weight to lose and want to get healthy again, we would highly recommend our weight loss program FF30X. You can learn more about it here: www.fitfatherproject.com/ff30x-letter-video/ -The FFP Training Staff

[@gregmccarter5386]

I'm 56 and I'm in better shape then I was when I was 40..or younger..i was blessed with big fourarms, and now they are getting bigger,,,thanks to your advice..and others.

[@Fitfatherproject]

That's great to hear! We constantly tell our FFP Members that age is only a number. You're never too old to lose weight, gain muscle and live healthy! -The FFP Training Staff

[@gregmccarter5386]

What do you think of the bow flex? I'm useing one now..its,not really like free wts..however i,don't have,a spotter.so it's safer

[@paintur68]

I'm about to turn fifty, and I look amazing! Okay, I look alive. :-D

[@lartdelavivre1]

I would say 7 basic compound exercises and not 5 - bench press, squat, deadlift, shoulder press, row plus pull up and power clean.

[@mrofnocnon]

Me too!

[@patrickmulenga1004]

Good video as I begin my Gym work after staying away for more than 2 years.

[@craigtimmons6907]

This man will change your life.

[@tlmalcolm21]

This is fantastic Dr. Balduzzi. Thanks so much for all this information. I thank yo from the bottom of my heart sir. Blessings to you and all that you do to help us.

[@jmerlo4119]

I suppose all this info is somehow correct. However, in my case, age has made not one single bit of difference, other than accumulated wisdom (I guess). If you do not allow a child to move and play, he will soon develop a hunch back, a bloated belly, and weak arms and legs. Unfortunately, that is exactly what most adults do to their bodies. My advise, keep mentally young and copy children's movements whenever you can and on a daily basis. That is my personal experience and, by the way, I am being serious.

[@dwainepant8612]

I agree with you. I'm 69 years old, My Philosophy is you don't quit playing because you grow old; you grow old because you quit playing.

[@vocalpro]

Oh... I see you've already made this video for over 50s! I asked for it on a previous vid and here it is! Thanks heaps mate. 🤘🤘

[@transformationthomas]

So happy for an over 50s vid. Everything changed - mainly for the worse - at 50. Things are so very, very different for me now in everything - nutrition, exercise and sleep.

[@mhuntert]

You need a Fit “Grand” Father Project T Shirt

[@rosendogonzalez8374]

You are right , let me know where can I get one of these T-shirts?

[@fullauto1125]

Stephen Hunter 😂

[@larrylambert5193]

I would be happy to keep what I have @ 46yrs old building more muscle isn’t my priority. Staying healthy and maintaining my strength is my only concern!! Thanks for the tips!!

[@sg777sg]

Very succinct Thank you