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Men over 40....Diet strageties

kscowboy

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I am trying to get my diet figured out and was wondering how some of our members on here that are over 40 eat. I am not a bodybuilder per say any longer, but im still bigger than the average guy and you can tell i work out. I only get to the gym m-thur for about an hour in the evening. Most of my food is meats, veggies and fats. I dont eat many carbs any longer as they are the cause of my reflux and my body just doesnt like them much. Also i try to do IF and try not to eat before noon. I used to have a job that kept me pretty active but now i have a desk job.

ANyone over 40 want to show how they eat?
 

tenny

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if anything....I try to eat as normal as possible now....

eat when I'm hungry....and stop eating when I'm full.
Bcaa, Eaa, peri and post for recovery....

choosing the right foods is the problem....40 somethings
just cant be pounding the meats down....we cant digest
like we did in our 20s....

I do leaner meats, and add fats to them also instead of
the actual animal fat itself....

you actually should try to find and incorporate some kind of
carb daily....simply for gloc restores.....

I switch mine around....and its maybe 100 to 200 a day...
I do mostly fruits, and beans....some oats and pasta too.
 

ThinkTank

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Tenny has some good advice in his post. The best of which is to only eat when hungry.

Limit alcohol intake. Alcohol has no nutritional value (aside form the occasional glass of red wine). So cut it out.

I eat much cleaner, avoiding most processed and fried food.

Eat less. I no longer eat until I am stuffed. I realize I need time to feel full.

Eat an apple when I really have that hunger pang.

Upping fats in place of carbs has made a tremendous difference.

** One last bit of really good advice - do not give yourself the excuse to eat like shit during the holidays. Stick to your diet (within reason). Skip that holiday cookie, cake, ect... You will be far better off come springtime. It is a marathon, not a sprint.
 

rmtt

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if anything....I try to eat as normal as possible now....

eat when I'm hungry....and stop eating when I'm full.
Bcaa, Eaa, peri and post for recovery....

choosing the right foods is the problem....40 somethings
just cant be pounding the meats down....we cant digest
like we did in our 20s....

I do leaner meats, and add fats to them also instead of
the actual animal fat itself....

you actually should try to find and incorporate some kind of
carb daily....simply for gloc restores.....

I switch mine around....and its maybe 100 to 200 a day...
I do mostly fruits, and beans....some oats and pasta too.

I kind of do the same thing. The biggest thing with me was finding foods that agree with my body the most...the ones that digest best and leave me actually hungry a few hours later.

Most of my carbs come around my workout, and just enough to either maintain, gain, or diet on. I try to keep my protein and fats about the same regardless of what I am doing.

So carbs around my workout, lean meat and veggies with good fats during the rest of my meals. I also eat a lot less red meat than before. Maybe once a week. And I try to get my food from sources that are as in a natural state as possible. My in-laws have a huge farm...so most of my food comes from there.

I try to avoid processed foods, preservatives, sugar, artificial sweetners.

I can't say that I am perfect, but I feel if I eat like that at least 95%+ of the time, I feel a lot better.
 

nickels

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I've been more successful with intermittent fasting than with cutting down carbs to a reasonable number.
 

warlock

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I kind of do the same thing. The biggest thing with me was finding foods that agree with my body the most...the ones that digest best and leave me actually hungry a few hours later.

Most of my carbs come around my workout, and just enough to either maintain, gain, or diet on. I try to keep my protein and fats about the same regardless of what I am doing.

So carbs around my workout, lean meat and veggies with good fats during the rest of my meals. I also eat a lot less red meat than before. Maybe once a week. And I try to get my food from sources that are as in a natural state as possible. My in-laws have a huge farm...so most of my food comes from there.

I try to avoid processed foods, preservatives, sugar, artificial sweetners.

I can't say that I am perfect, but I feel if I eat like that at least 95%+ of the time, I feel a lot better.


Do you consume carbs pre, intra and post? How many per day and what sources do you like best?
 

bad rad

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Tenny has some good advice in his post. The best of which is to only eat when hungry.

Limit alcohol intake. Alcohol has no nutritional value (aside form the occasional glass of red wine). So cut it out.

I eat much cleaner, avoiding most processed and fried food.

Eat less. I no longer eat until I am stuffed. I realize I need time to feel full.

Eat an apple when I really have that hunger pang.

Upping fats in place of carbs has made a tremendous difference.

** One last bit of really good advice - do not give yourself the excuse to eat like shit during the holidays. Stick to your diet (within reason). Skip that holiday cookie, cake, ect... You will be far better off come springtime. It is a marathon, not a sprint.

To parrot some of this. If you're not hungry enough to eat an apple you aren't hungry. I also try to limit myself to one dessert type cheat weekly. I have a bad sweet tooth and will kill a carton of ice cream before I realize what happened.
 

rmtt

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Do you consume carbs pre, intra and post? How many per day and what sources do you like best?
I train fasted more or less as I am in the gym by 4:00am (only time I can train). But I use 60 grams HBCD a long with about 40 grams Hydrolyzed whey intraworkout, and then have a whey/egg protein shake (30 grams) about 30 minutes after training with two servings of grits (another 60 grams of carbs). These digest extremely well for me. About two hours later I'm eating eggs/egg-whites and usually oatmeal or some fruit (30 grams of carbs). After that its typically lean meat (chicken/fish) with veggies and some type of healthy fat. Sometimes nuts, sometimes oil on a salad....occasionally one meal may be a casein shake with a tbsp of healthy oil mixed in.

My last meal of the day is usually something like a grilled chicken salad with a bitter green smoothie.

I also add organic chia seeds into a lot if my meals...especially the grits or oatmeal...and in the green smoothie.

I'm a creature of habit and could eat the same thing everyday without getting bored.

I don't have a sweet tooth, but I do use a lot of hot sauce throughout the day on my proteins.

In currently taking in about 225-250 grams of protein, 150 grams of carbs on the high end, and about 80 grams of good fats. But I'm only about 185lbs, and attempting a slow recomp on true TRT doses. As long as I'm beating my logbook in the gym, I stay the course. If that stalls, I will bump carbs slightly (100-200 calories) per day to resume progress. I keep fats pretty much the same, and protein closer to the higher end mentioned above.

Sent from my LG-H871 using Tapatalk
 

rmtt

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Oh...I also make sure I get at least 30 grams of fiber a day. I actually take a fiber supplement right before bed to make sure I hit my numbers. I track everything although I don't think it's as important when bulking. But its crucial for me when dieting to track everything and know where I'm at.

Sent from my LG-H871 using Tapatalk
 

JETHRO TULL

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For me....

Lean meat and vegetables (dark green mostly) and low on the carbs or I bloat and look like crap.
 

tenny

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Lean meat and vegetables (dark green mostly) and low on the carbs or I bloat and look like crap.

YES....ive been doing kale lately.....digests well....tastes good if seasoned
well....and I like bitter.....so its a good fit...

2lbs or so a week....I cook it for 3 minutes....mix it raw tomato...and
some pasta...eat it cold.....love it.....season with pickle juice...salt and pepper


:cool:
 

alfresco

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just took this foto, love my kale

YES....ive been doing kale lately.....digests well....tastes good if seasoned
well....and I like bitter.....so its a good fit...

2lbs or so a week....I cook it for 3 minutes....mix it raw tomato...and
some pasta...eat it cold.....love it.....season with pickle juice...salt and pepper

:cool:

I too love kale. Just planted 3 raised beds of them. Got about half a dozen
of different varieties. I was hoping they would be a bit further along,
probably waited a bit too long to get it in the ground, but they are finally taking
hold. Another good thing about kale is the insects, slugs, etc., don’t, too
bitter so it is my go-to crop winter crop. Can’t wait to start harvesting.
(The raised bed in the upper left corner is fava beans. They are growing like
weeds, wish the kale grew as fast :confused: )

I usually just fill a large pot with the leaves; add a bit of olive oil, garlic,
salt and pepper, and it cooks down very quickly to a good healthy serving.
Have prepared it your way too but can’t eat it cold. And pickle juice? :eek:
 

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JETHRO TULL

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Growing your own kale!

I too love kale. Just planted 3 raised beds of them. Got about half a dozen
of different varieties. I was hoping they would be a bit further along,
probably waited a bit too long to get it in the ground, but they are finally taking
hold. Another good thing about kale is the insects, slugs, etc., don’t, too
bitter so it is my go-to crop winter crop. Can’t wait to start harvesting.
(The raised bed in the upper left corner is fava beans. They are growing like
weeds, wish the kale grew as fast :confused: )

I usually just fill a large pot with the leaves; add a bit of olive oil, garlic,
salt and pepper, and it cooks down very quickly to a good healthy serving.
Have prepared it your way too but can’t eat it cold. And pickle juice? :eek:
Nice! I think that is pretty cool! Good picture as well.
 

ALLEX

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Well, after 40 I think you're not really trying to grow anymore, so weight yourself weekly and adjust your eating to maintain a weight that's relatively healthy and you still look good. If you exaggerate a bit and put on some pounds, be strict until you're back in the zone.

Unless you compete or make a living out of bodybuilding. That's a different story.
 

hiasdamoon

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Definitely miss the ease of 40/40/20 and not caring about fiber intake. Now I find that the higher fiber and lower carbs is better for me. I could eat potatoes and horrible noodles in my 20- now, wouldn't think about it except in rare cases.
 

dougisbig

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Messages
364
if anything....I try to eat as normal as possible now....

eat when I'm hungry....and stop eating when I'm full.
Bcaa, Eaa, peri and post for recovery....

choosing the right foods is the problem....40 somethings
just cant be pounding the meats down....we cant digest
like we did in our 20s....

I do leaner meats, and add fats to them also instead of
the actual animal fat itself....


you actually should try to find and incorporate some kind of
carb daily....simply for gloc restores.....

I switch mine around....and its maybe 100 to 200 a day...
I do mostly fruits, and beans....some oats and pasta too.

Tenny, can you explain your reasoning behind this? Are you trying to get in the absolute healthiest/highest quality fat sources? Keep a closer tab on fat grams since we are always ballparking how much fat is in beef, chicken thighs, etc? Both? Neither?

Thanks in advance.
D
 

tenny

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I too love kale. Just planted 3 raised beds of them. Got about half a dozen
of different varieties. I was hoping they would be a bit further along,
probably waited a bit too long to get it in the ground, but they are finally taking
hold. Another good thing about kale is the insects, slugs, etc., don’t, too
bitter so it is my go-to crop winter crop. Can’t wait to start harvesting.
(The raised bed in the upper left corner is fava beans. They are growing like
weeds, wish the kale grew as fast :confused: )

I usually just fill a large pot with the leaves; add a bit of olive oil, garlic,
salt and pepper, and it cooks down very quickly to a good healthy serving.
Have prepared it your way too but can’t eat it cold. And pickle juice? :eek:


this is what it looks like fresco....

kale, tomato, pasta.

cold...

:)
 

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rmtt

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this is what it looks like fresco....

kale, tomato, pasta.

cold...

:)

That looks really good. And I'm a sucker for Tomato and Pasta already!
 

tenny

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Tenny, can you explain your reasoning behind this? Are you trying to get in the absolute healthiest/highest quality fat sources? Keep a closer tab on fat grams since we are always ballparking how much fat is in beef, chicken thighs, etc? Both? Neither?

Thanks in advance.
D

basically both....

just try to be more conscious about everything that you do....
anything besides grass-fed, or ocean fish, then I get the leanest
possible and just add fats to it....

almost never chicken thighs....been eating lots of turkey breast lately...
slow bake a 5 pounder...and put in right in the fridge, take from it when I
need it....
 

tenny

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That looks really good. And I'm a sucker for Tomato and Pasta already!

its good man....

1/4 cup EVOO.
and about a cup of (CLAWSON) pickle juice only...
because its got LOTS of garlic...

and its soo good...I even have some with breakfast sometimes with eggs.
 

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