Over 40 Shred: The Ultimate 30-Day Fitness and Nutrition Guide for Men Over 40 by Roberts Funk

Author:Roberts, Funk [Roberts, Funk]
Language: eng
Format: epub, azw3, pdf
Publisher: Funk Roberts Publishing
Published: 2020-11-29T16:00:00+00:00

Simple Oatmea l Bowl

2/3 cup raw oats

½ cup unsweetened low-fat almond milk

2 tbsp. natural peanut butter

1 tbsp. raisins

1 sliced small banana

1 scoop vanilla LeanPro30 Grass Fed whey protein powder

Mix the almond milk with the whey protein powder. Pour over top of oats. Stir in peanut butter and then mix in raisins and banana slices. Serve immediately.

Nutritional information: 700 calories, 75 grams of carbs, 30 grams of protein, 25 grams of fat

Lunch

This is a balanced meal of good carbs, protein and healthy fats. Lunch is the perfect time to eat healthy carbs to keep energy high and metabolism revving.

4 oz Grilled Chicken Sandwich

2 slices of Ezekiel bread

3 oz sliced chicken breast meat

½ avocado, sliced

spinach, arugula, kale, tomato

½ oz full-fat cheddar cheese

1 apple

Nutritional information: 600 calories, 75 grams of carbs, 30 grams of protein, 25 grams of fat

Post-Workout (Only Workout Days)

It’s important that right after a workout you digest a protein shake with carbs (fruits) to help replenish glucagon stores that have diminished during the workout so your body continues to burn calories and the protein feeds muscle growth, while staving off fat storage.

Post Workout Smoothie

1 scoop whey protein powder

1 banana

1 cup orange juice

1 cup frozen strawb erries

Place all ingredients in a blender and pulse blend until desired consistency is reached. Add ice if preferred.

Nutritional information: 300 calories, 75 grams of carbs, 25 grams of protein, 4 grams of fat

Dinner

Dinner is a healthy balanced meal of high carbs, lean protein and vegetables.

Sesame Salmon

4 oz grilled salmon

200 grams sweet potatoes, baked in ½ tsp. olive oil, salt and pepper

1 cup steamed broccoli

Nutritional information: 600 calories, 50 grams of carbs, 25 grams of protein, 21 grams of fat

*Note that you should avoid eating after dinner as this will help to produce a naturally higher level of growth hormone release during the overnight period.

Conclusion

Follow these steps with your nutrition program and you will be well on your way to seeing remarkable increases in your natural testosterone release.

Funk’s Get It Done Tips:

Before we go to the next pillar, I ask you to do just three things:

Write down your favourite starchy complex carb, lean protein, healthy fat and fruit/vegetable that you can eat all the time on a weekly basis. This is the basis of ensuring that you stay consistent with your nutrition.

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