The Ultimate Traditional Omnivorous Diet Plan for Men Over 40

When it comes to building muscle, increasing strength, and maintaining overall health after 40, a traditional omnivorous diet stands out as the most effective approach. While fad diets like keto, carnivore, and veganism each have their pros and cons, the balanced macronutrient profile and nutrient diversity of a traditional diet give it a clear advantage—especially for men looking to maximize muscle growth and hormonal health.

Here's why a traditional omnivorous diet works so well for men over 40:

1. Evolutionary Alignment with Human Biology
   Humans have evolved as omnivores, thriving on a combination of animal and plant-based foods. Our digestive system, nutrient absorption mechanisms, and metabolic processes are designed to handle both animal proteins and plant-based carbohydrates and fats. This balanced approach provides the wide range of essential nutrients your body needs for muscle growth, strength, and recovery.

2. Optimal Macronutrient Balance for Muscle Growth, Strength, and Recovery
   To build and maintain muscle after 40, you need a precise balance of protein, carbohydrates, and fats:

   • Protein – Essential for muscle repair and growth
   • Carbohydrates – Crucial for workout performance and glycogen replenishment
   • Fats – Vital for hormone production and overall health

   A traditional diet allows you to customize this balance to meet your specific goals, whether you're cutting fat, maintaining strength, or bulking up.

3. Sustainable and Adaptable to Different Goals
   Unlike restrictive diets, a traditional omnivorous approach is flexible and sustainable long-term. You can adjust your macronutrient intake and food choices to fit different phases of your fitness journey:

   • Cutting: Lower carbs and moderate fats to promote fat loss without sacrificing muscle.
   • Maintenance: Balanced intake to maintain muscle mass and strength.
   • Bulking: Higher carbs and increased calories to support muscle growth and strength gains.

Goals of This Guide

This guide is designed to help you craft a personalized, sustainable traditional diet that supports muscle growth, fat loss, and overall health as you age. Specifically, you'll learn how to:

✅ Build Lean Muscle and Strength – Maximize muscle protein synthesis with the right foods and meal timing.
✅ Lose Fat Without Sacrificing Muscle – Create a calorie deficit while maintaining muscle mass with smart protein and carb intake.
✅ Improve Energy, Recovery, and Hormonal Health – Support testosterone levels, reduce inflammation, and enhance workout recovery through balanced macronutrients and essential micronutrients.

This is not a one-size-fits-all plan. Whether you’re looking to get lean, maintain your strength, or add muscle mass, this guide will provide a clear framework to fine-tune your diet and fuel your body for success. 

1. Core Principles of a Traditional Omnivorous Diet

The traditional omnivorous diet stands out because it provides a balanced mix of macronutrients and micronutrients, supporting muscle growth, strength, recovery, and overall health. This balance gives your body the fuel it needs for intense training while also promoting optimal hormone function and long-term health. Here’s a breakdown of the key principles that make this diet so effective:

Balanced Macronutrient Intake

For men over 40, getting the right balance of protein, carbohydrates, and fats is essential for maximizing muscle growth and strength while supporting energy levels and recovery.

1. Protein: High-Quality Animal and Plant-Based Sources

Protein is the building block of muscle tissue, and after 40, your body’s ability to build and maintain muscle declines due to anabolic resistance (reduced muscle protein synthesis). That’s why a high-protein diet is essential.

• Target: 0.8g–1.2g of protein per pound of body weight daily (higher end for bulking, lower end for cutting).
• Best Sources:
  • Animal: Lean beef, chicken breast, turkey, eggs, fish, Greek yogurt, cottage cheese
  • Plant: Lentils, chickpeas, quinoa, tofu, tempeh

Why It Matters: Animal-based proteins provide a complete amino acid profile and high leucine content, which are critical for stimulating muscle protein synthesis. Combining plant-based proteins with animal sources ensures you cover all essential amino acids.

2. Carbs: Prioritize Complex Carbs for Energy and Glycogen Replenishment

Carbs are not the enemy—especially when it comes to fueling workouts and recovery. After 40, your body’s glycogen stores (stored carbs) become even more important for strength and high-intensity training.

• Target: 1.5g–2.5g of carbs per pound of body weight (higher end for bulking, lower for cutting).
• Best Sources:
  • Whole grains: Brown rice, quinoa, oats
  • Starchy vegetables: Sweet potatoes, butternut squash
  • Fruits: Berries, bananas, oranges
  • Legumes: Lentils, black beans, chickpeas

Why It Matters: Complex carbs provide sustained energy, prevent muscle breakdown, and replenish glycogen post-workout. Processed carbs spike insulin and lead to energy crashes, while whole carbs maintain steady blood sugar levels.

3. Fats: Healthy Fats for Hormone Production and Overall Health

Dietary fats are critical for testosterone production, brain function, and overall health. Testosterone levels naturally decline after 40, so supporting hormonal health with dietary fat is essential.

• Target: 20%–30% of daily calories from fat.
• Best Sources:
  • Monounsaturated fats: Olive oil, avocados, macadamia nuts
  • Polyunsaturated fats: Fatty fish (salmon, sardines), walnuts, chia seeds
  • Saturated fats (in moderation): Grass-fed beef, whole eggs, coconut oil

Why It Matters: Healthy fats support testosterone production, which enhances muscle growth, strength, and recovery. A moderate fat intake also helps maintain satiety and metabolic health.

Focus on Whole, Nutrient-Dense Foods

The foundation of a traditional omnivorous diet is whole, minimally processed foods. This ensures you're getting maximum nutrient density, bioavailability, and fewer inflammatory compounds.

1. Emphasis on Minimally Processed, High-Quality Ingredients

• Animal-based: Opt for grass-fed beef, pasture-raised eggs, and wild-caught fish to maximize nutrient content and avoid harmful additives.
• Plant-based: Choose organic fruits and vegetables when possible to reduce pesticide exposure and increase antioxidant content.
• Grains and legumes: Stick to whole grains (brown rice, quinoa) and minimally processed legumes for better fiber and micronutrient content.

Why It Matters: Highly processed foods often strip away essential nutrients and introduce unhealthy additives, leading to inflammation and poor recovery. Whole foods deliver higher nutrient density and better satiety.

2. Prioritize Bioavailable Nutrients

Nutrient bioavailability refers to how easily your body can absorb and use nutrients from food. Animal-based proteins and fats are typically more bioavailable than plant-based options.

• Heme iron (from red meat) is more easily absorbed than non-heme iron (from plants).
• Omega-3 fatty acids from fish (EPA and DHA) are more effective than plant-based sources (ALA).
• Vitamin B12 is found naturally only in animal products, making it essential for energy metabolism and neurological health.

Why It Matters: Maximizing nutrient bioavailability ensures that your body gets the essential building blocks for muscle repair, hormone production, and overall health.

✅ Summary of Core Principles:

• Prioritize high-quality animal and plant-based proteins to support muscle growth.
• Focus on complex carbs for sustained energy and workout performance.
• Incorporate healthy fats to optimize hormonal balance and recovery.
• Choose whole, minimally processed foods for better nutrient density and fewer inflammatory compounds.
• Focus on nutrient bioavailability to maximize the effectiveness of your diet.

This balanced approach allows you to adapt your diet based on your goals—whether you're cutting, maintaining, or bulking—while promoting long-term strength, muscle growth, and overall health.

2. Clean Staple Foods (Your Go-To for Daily Meals)

Building a strong, lean physique after 40 requires consistency—and that starts with having a list of reliable, nutrient-dense staple foods. These are the foundation of a balanced traditional omnivorous diet, delivering the right mix of protein, carbs, and fats to fuel muscle growth, support recovery, and optimize hormonal health. Stock your kitchen with these clean staples to make meal prep easy and effective.

Proteins

High-quality protein is essential for muscle repair and growth. After 40, muscle protein synthesis naturally slows down, so you need to prioritize complete proteins with a rich amino acid profile.

✔️ Lean Meats – Packed with bioavailable protein and essential nutrients like iron and B12:

• Chicken breast
• Turkey
• Lean beef (sirloin, top round)
• Pork tenderloin

✔️ Eggs and Egg Whites – Complete protein source with high leucine content (key for muscle growth):

• Whole eggs (for healthy fats and vitamins)
• Egg whites (high in protein, low in fat)

✔️ Fish – Rich in omega-3s for anti-inflammatory benefits and muscle recovery:

• Salmon (wild-caught preferred)
• Tuna (fresh or packed in water)
• Cod
• Sardines (high in calcium and omega-3s)

✔️ Dairy – High in casein and whey for a slow and fast release of amino acids:

• Greek yogurt (plain, high in protein)
• Cottage cheese (rich in casein for slow digestion)

✔️ Plant-Based – Complements animal proteins and boosts fiber intake:

• Lentils (high in protein and iron)
• Chickpeas (good source of protein and carbs)
• Black beans (fiber and plant protein)
• Tofu (complete plant protein)

Why It Matters: Animal-based proteins deliver all essential amino acids for muscle repair and growth. Plant-based proteins add fiber and micronutrients, creating a balanced approach.

Carbohydrates

Carbs are critical for refueling glycogen stores and sustaining workout intensity. After 40, you need to focus on complex, slow-digesting carbs to avoid blood sugar spikes and crashes.

✔️ Whole Grains – High in fiber, vitamins, and minerals for long-lasting energy:

• Brown rice
• Quinoa (complete protein and high in magnesium)
• Oats (rich in beta-glucan for heart health)
• Whole wheat pasta

✔️ Starchy Vegetables – Provide both complex carbs and essential nutrients:

• Sweet potatoes (high in beta-carotene and potassium)
• Squash (low in calories, high in fiber)
• Beets (supports nitric oxide production for better blood flow)

✔️ Fruits – Natural sugars combined with fiber, antioxidants, and vitamins:

• Berries (low in sugar, high in antioxidants)
• Apples (fiber and vitamin C)
• Oranges (vitamin C and potassium)
• Bananas (rich in potassium and fast-acting carbs)

Why It Matters: Whole grains and starchy vegetables provide sustained energy for training, while fruits deliver quick-digesting carbs for pre- or post-workout fuel.

Fats

Dietary fats are essential for testosterone production, joint health, and overall recovery. Focus on healthy fats from whole food sources to support hormonal health and reduce inflammation.

✔️ Avocados, Olive Oil, Coconut Oil – Healthy fats for hormone production and cell health:

• Avocados (monounsaturated fats, potassium)
• Extra virgin olive oil (anti-inflammatory benefits)
• Coconut oil (medium-chain triglycerides for quick energy)

✔️ Nuts and Seeds – Great for snacking and adding texture to meals:

• Almonds (vitamin E and magnesium)
• Walnuts (omega-3s and antioxidants)
• Chia seeds (fiber, omega-3s, and protein)
• Flaxseeds (high in lignans and omega-3s)

✔️ Fatty Fish – Provides essential omega-3 fatty acids for joint health, brain function, and muscle recovery:

• Salmon (EPA and DHA for inflammation control)
• Mackerel (high in omega-3s and B vitamins)

Why It Matters: Healthy fats are critical for testosterone production and recovery. The right balance of monounsaturated, polyunsaturated, and saturated fats supports both metabolic health and muscle function.

✅ How to Use These Staples

• Protein First: Build meals around a lean protein source to stimulate muscle protein synthesis.
• Add Carbs: Include a serving of complex carbs to fuel your workouts and recovery.
• Incorporate Healthy Fats: Include a moderate amount of fats to support hormones and satiety.
• Aim for Variety: Rotate your protein, carb, and fat sources to cover a wide range of micronutrients and prevent boredom.

These clean staple foods form the backbone of a sustainable, effective omnivorous diet—whether you’re cutting, maintaining, or bulking.

3. Occasional Foods (Use in Moderation)

Occasional foods are those that can fit into a balanced diet but shouldn’t dominate your daily intake. While they provide nutritional value, they tend to be higher in saturated fats, sugar, or processed ingredients, which can hinder fat loss and muscle growth if overconsumed. Including these foods sparingly allows you to enjoy flexibility without sacrificing progress.

Proteins

These protein sources are higher in saturated fat and calories, which can support muscle growth during a bulk but may slow down fat loss during a cut. Enjoy them occasionally to add variety and flavor without overloading on calories.

✔️ Fatty Cuts of Red Meat – High in protein and iron, but also high in saturated fat:

• Ribeye steak
• Pork shoulder
• Lamb chops

✔️ Bacon and Sausage – Provide protein and flavor but are often high in sodium and nitrates:

• Bacon (opt for nitrate-free and minimally processed)
• Sausage (grass-fed or nitrate-free preferred)

✔️ Higher-Fat Dairy – Adds richness and flavor but can quickly increase calorie intake:

• Whole milk (better for bulking phases)
• Cheese (cheddar, gouda, parmesan)
• Cream-based products (use sparingly)

Why It Matters: Higher-fat proteins can boost testosterone production due to their saturated fat content, but overconsumption can lead to increased body fat and sluggish digestion.

Carbohydrates

Fast-digesting carbs can provide quick energy and replenish glycogen after workouts, but they lack the fiber and nutrients found in complex carbs. They’re useful for workout recovery but shouldn’t replace whole grains and vegetables as daily carb sources.

✔️ White Rice and White Potatoes – Great for quick glycogen replenishment post-workout but less nutrient-dense than whole grains:

• White rice (spikes insulin quickly—best post-workout)
• White potatoes (good for potassium and fast carbs)

✔️ Bread – Provides carbs and fiber, but choose whole grain or sourdough to avoid blood sugar spikes:

• Whole grain bread (better micronutrient profile)
• Sourdough bread (lower gluten content, easier digestion)

✔️ Dried Fruit – High in natural sugars and fast-digesting carbs, but lacks fiber and can cause blood sugar spikes:

• Raisins
• Dates
• Dried apricots

Why It Matters: Fast-digesting carbs can fuel workouts and recovery, but overconsumption can lead to fat storage and blood sugar crashes.

Fats

These fat sources offer health benefits, but they’re calorie-dense and easy to overeat. Keep portions moderate to avoid excessive calorie intake.

✔️ Butter – Provides healthy saturated fats and fat-soluble vitamins, but can quickly increase calorie load:

• Grass-fed butter (higher in omega-3s and CLA)
• Clarified butter (ghee)

✔️ Nut Butters – High in healthy fats and protein, but calorie-dense and easy to overconsume:

• Almond butter (rich in vitamin E and magnesium)
• Peanut butter (high in protein and monounsaturated fats)
• Cashew butter (creamy texture, high in copper and zinc)

Why It Matters: While these fats support hormonal health and muscle recovery, they pack a high calorie load, which can undermine fat loss goals if not carefully measured.

✅ How to Use These Foods

• Post-Workout Boost: Include white rice, white potatoes, or dried fruit after intense training sessions to quickly replenish glycogen.
• Flavor and Variety: Use butter, cheese, and nut butters sparingly to add flavor to meals without driving up calorie intake.
• Balance with Clean Staples: When including higher-fat proteins or carbs, adjust your overall daily intake to stay within your target calorie range.

Incorporating occasional foods strategically allows you to maintain dietary flexibility without derailing progress—especially when you’re focused on long-term sustainability.

4. Foods to Avoid or Minimize (Limit to Cheat Days)

While the occasional indulgence won’t derail your progress, consistently consuming low-quality, highly processed foods will undermine muscle growth, fat loss, and overall health. These foods are typically high in refined sugars, unhealthy fats, and empty calories—leading to inflammation, poor recovery, and impaired hormonal balance. Keep them reserved for rare cheat days or special occasions to stay on track.

❌ Ultra-Processed Foods

These are the worst offenders when it comes to nutrient quality. They’re engineered for taste and convenience but provide little to no nutritional value. Ultra-processed foods often contain artificial additives, trans fats, and high levels of sodium and sugar—all of which can increase inflammation and hinder recovery.

🚫 Chips – High in refined oils and sodium, low in nutrients
🚫 Candy – Pure sugar with no beneficial nutrients
🚫 Packaged Snacks – Highly processed, often with added preservatives and flavorings
🚫 Fast Food and Takeout – Often cooked in trans fats and high in sodium and refined carbs

Why It Matters: Ultra-processed foods disrupt metabolic health, spike insulin levels, and provide empty calories that stall fat loss and muscle repair.

❌ Sugary Beverages

Liquid calories are easy to overconsume, leading to insulin spikes, fat storage, and poor satiety. The lack of fiber and nutrients makes these drinks one of the quickest ways to sabotage your progress.

🚫 Soda – High in high-fructose corn syrup, which promotes fat storage and insulin resistance
🚫 Energy Drinks – Loaded with sugar and artificial ingredients, leading to energy crashes
🚫 Sweetened Coffee Drinks – Frappuccinos and flavored lattes are often calorie bombs in disguise
🚫 Fruit Juice – Lacks fiber and spikes blood sugar due to concentrated natural sugars

Why It Matters: Sugary drinks contribute to fat gain and insulin resistance while providing little nutritional value. Stick to water, black coffee, or unsweetened tea instead.

❌ Refined Carbohydrates

Refined carbs spike blood sugar quickly but leave you feeling hungry shortly after. They provide a quick hit of energy but lack fiber, vitamins, and minerals. Over time, they can contribute to fat gain and metabolic issues.

🚫 White Bread – Stripped of fiber and nutrients, leading to rapid blood sugar spikes
🚫 Pastries and Cookies – Loaded with sugar, unhealthy fats, and refined flour
🚫 Cakes and Muffins – High in sugar and processed fats
🚫 Sugary Cereals – Packed with added sugars and low in protein and fiber

Why It Matters: Refined carbs offer quick energy but lack the nutrients needed for recovery and muscle repair. They also promote fat storage when consumed in excess.

❌ Low-Quality Fats

Unhealthy fats, especially trans fats and processed seed oils, contribute to inflammation, poor cardiovascular health, and suboptimal testosterone levels. They provide empty calories without supporting muscle growth or recovery.

🚫 Processed Seed Oils – High in omega-6 fatty acids, which promote inflammation when consumed in excess:

• Canola oil
• Soybean oil
• Corn oil

🚫 Margarine and Hydrogenated Fats – Contain trans fats that increase LDL cholesterol and lower testosterone levels:

• Stick margarine
• Vegetable shortening

Why It Matters: Low-quality fats promote inflammation and disrupt hormonal balance, making it harder to build muscle and burn fat.

✅ How to Approach Cheat Days

• Limit to Once a Week: A single meal or treat once a week won’t derail your progress—but make sure it’s intentional and controlled.
• Pair With Activity: If you’re going to indulge in high-carb or high-fat foods, do it after a workout to minimize fat storage and improve glycogen replenishment.
• Mind the Portions: A slice of pizza or a burger is fine—just don’t let a cheat meal turn into a cheat day (or week).
• Keep It Quality: Even on cheat days, go for better-quality options (e.g., grass-fed burgers, artisan pizza) rather than fast food or packaged snacks.

By keeping these foods to an occasional indulgence, you’ll avoid the negative effects of inflammation, poor recovery, and fat gain—keeping your body primed for muscle growth and strength gains.

5. Macronutrient and Calorie Guidelines

Dialing in your calorie and macronutrient intake is essential for building muscle, burning fat, and maintaining strength—especially after 40. As your metabolism naturally slows and recovery becomes more critical, precision with your nutrition will make or break your progress. Here’s how to structure your diet for maximum results based on your goals.

🔹 How to Calculate Your Maintenance Calories

Your maintenance calories represent the number of calories you need to consume daily to maintain your current weight. This forms the foundation for adjusting your intake depending on whether you want to cut fat or gain muscle.

Baseline Formula:

• Multiply your body weight (in pounds) by 14–16
  • Sedentary (little to no exercise) → Body weight × 14
  • Moderately active (3–4 strength sessions/week) → Body weight × 15
  • Very active (5+ strength sessions/week) → Body weight × 16

Example:
A 180 lb man who trains 4 days per week:
👉 180 × 15 = 2,700 calories/day (maintenance level)

✅ Cutting Phase: Reduce intake by 300–500 calories/day from maintenance.
✅ Bulking Phase: Increase intake by 300–500 calories/day above maintenance.
✅ Maintenance Phase: Keep intake consistent with the baseline calculation.

🔹 Protein Requirements

Protein is the foundation of muscle growth, repair, and strength. After 40, maintaining a high protein intake becomes even more important due to the natural decline in muscle protein synthesis.

Target:

• 0.8–1.2g of protein per pound of body weight daily
  • Cutting: Closer to 1.2g/lb to preserve lean mass
  • Maintenance: Around 1.0g/lb for muscle maintenance and repair
  • Bulking: 0.8–1.0g/lb for muscle growth without excess fat gain

Example:
For a 180 lb man:
👉 180g protein/day (maintenance)
👉 210g protein/day (cutting)
👉 160–180g protein/day (bulking)

High-Quality Protein Sources:

• Lean meats (chicken, turkey, lean beef)
• Eggs and egg whites
• Greek yogurt, cottage cheese
• Fish (salmon, cod, sardines)
• Plant-based (tofu, lentils, black beans)

✅ Protein Timing: Spread protein intake evenly across 3–5 meals per day to maximize muscle protein synthesis.

🔹 Fat Intake

Dietary fat is essential for hormonal health—especially testosterone production—and overall joint and brain function. Too little fat can tank testosterone and recovery, while too much can add unnecessary calories.

Target:

• 20–30% of total daily calories
  • Lower fat intake during bulking to allow more room for carbs
  • Higher fat intake during cutting to preserve hormonal balance

Example:
For a 180 lb man at 2,700 maintenance calories:

• 25% of 2,700 = 675 calories from fat
• 675 ÷ 9 (calories per gram of fat) = 75g of fat/day

Healthy Fat Sources:

• Avocados, olive oil, coconut oil
• Nuts and seeds (almonds, walnuts, flaxseeds)
• Fatty fish (salmon, mackerel)

✅ Don’t fear fat—it’s critical for testosterone, recovery, and overall health.

🔹 Carbohydrate Intake

Carbs are your primary fuel source for intense workouts and muscle recovery. The right carb intake will optimize glycogen storage, prevent muscle breakdown, and support performance in the gym.

Target:

• 40–60% of total daily calories
  • Higher carb intake during bulking to fuel workouts and recovery
  • Moderate intake during maintenance to support consistent performance
  • Lower carb intake during cutting to promote fat loss while preserving muscle

Example:
For a 180 lb man at 2,700 maintenance calories:

• 50% of 2,700 = 1,350 calories from carbs
• 1,350 ÷ 4 (calories per gram of carbs) = 338g of carbs/day

Best Carb Sources:

• Whole grains (brown rice, quinoa, oats)
• Starchy vegetables (sweet potatoes, squash)
• Legumes (lentils, chickpeas)
• Fruits (bananas, apples, berries)

✅ Carb Timing:

• Pre-Workout: 30–60g of fast-digesting carbs (e.g., white rice, banana)
• Post-Workout: 50–100g of carbs to replenish glycogen and support recovery

✅ Key Takeaways

✔️ Protein is your foundation—aim for at least 1g/lb of body weight.
✔️ Keep fats moderate but consistent to support testosterone and recovery.
✔️ Adjust carb intake based on energy demands and training volume.
✔️ Track progress—if you’re not gaining or losing, adjust calories by 200–300/day.

By calculating your maintenance calories and adjusting macros based on your goal, you’ll have a powerful, personalized framework to maximize muscle growth, fat loss, and overall strength.

6. Sample Meal Plans (Cutting, Maintenance, Bulking)

Dialing in your nutrition based on your training phase—whether you’re cutting, maintaining, or bulking—is key to building muscle and managing body fat after 40. Each phase requires a strategic balance of protein, carbs, and fats to support performance, recovery, and hormonal health. Below are sample meal plans tailored to each phase.

🔹 A. Cutting Phase – Fat Loss Focus

Goal: Preserve muscle while cutting fat

• Calorie Target: ~500-calorie deficit from maintenance level
• Macro Focus: High protein, moderate carbs, moderate fats
• Priority: Maintain strength and lean mass while shedding fat

Sample Day (~2,200–2,400 calories):

🥑 Breakfast:

• 4 scrambled eggs (whole)
• Spinach sautéed in olive oil
• ½ avocado
• 1 slice whole wheat toast

👉 Protein: ~40g | Carbs: ~30g | Fats: ~20g

🍓 Snack:

• 1 cup Greek yogurt (plain, full-fat)
• ½ cup blueberries
• 1 oz almonds

👉 Protein: ~30g | Carbs: ~20g | Fats: ~15g

🍗 Lunch:

• 6 oz grilled chicken breast
• 1 cup quinoa
• 1 cup roasted broccoli (with olive oil drizzle)

👉 Protein: ~50g | Carbs: ~40g | Fats: ~10g

🍯 Snack:

• 1 cup cottage cheese (2%)
• 1 oz walnuts
• Drizzle of honey (1 tsp)

👉 Protein: ~30g | Carbs: ~15g | Fats: ~10g

🍣 Dinner:

• 6 oz salmon (grilled)
• 1 medium sweet potato (roasted)
• 1 cup asparagus (steamed)
• Olive oil drizzle (1 tsp)

👉 Protein: ~45g | Carbs: ~40g | Fats: ~15g

✅ Key Adjustments for Cutting:
✔️ Keep protein intake high to prevent muscle loss.
✔️ Lower overall carbs and fats to create a calorie deficit.
✔️ Maintain strength training intensity to preserve lean mass.

🔹 B. Maintenance Phase – Performance & Strength Focus

Goal: Maintain muscle and strength while improving performance

• Calorie Target: Calories at maintenance level
• Macro Focus: Balanced carbs, protein, and fats
• Priority: Optimize recovery and performance in the gym

Sample Day (~2,700–2,900 calories):

🥣 Breakfast:

• 1 cup oats (cooked)
• 1 scoop whey protein powder
• 1 tbsp almond butter
• ½ cup mixed berries

👉 Protein: ~40g | Carbs: ~60g | Fats: ~15g

🍌 Snack:

• 2 hard-boiled eggs
• 1 medium banana

👉 Protein: ~14g | Carbs: ~30g | Fats: ~10g

🥪 Lunch:

• 6 oz turkey breast
• Whole grain bread (2 slices)
• ¼ avocado
• Mixed greens with olive oil and balsamic vinegar

👉 Protein: ~40g | Carbs: ~40g | Fats: ~15g

🍯 Snack:

• 1 cup Greek yogurt (plain, full-fat)
• 1 tbsp honey
• 1 oz walnuts

👉 Protein: ~30g | Carbs: ~20g | Fats: ~12g

🥩 Dinner:

• 6 oz grass-fed beef
• 1 cup roasted potatoes
• 1 cup spinach sautéed in olive oil

👉 Protein: ~50g | Carbs: ~45g | Fats: ~20g

✅ Key Adjustments for Maintenance:
✔️ Keep protein intake consistent to maintain lean mass.
✔️ Moderate carb intake to fuel workouts and recovery.
✔️ Adjust fat intake to balance total calories without gaining fat.

🔹 C. Bulking Phase – Muscle Gain Focus

Goal: Gain lean muscle with minimal fat gain

• Calorie Target: 300–500 calorie surplus from maintenance
• Macro Focus: High carbs, high protein, moderate fats
• Priority: Maximize muscle protein synthesis and training intensity

Sample Day (~3,000–3,200 calories):

🍳 Breakfast:

• 4 eggs (whole)
• 3 slices bacon (nitrate-free)
• 2 slices whole wheat toast
• 1 medium apple

👉 Protein: ~40g | Carbs: ~50g | Fats: ~25g

🥤 Snack:

• Protein shake (2 scoops whey protein)
• ½ cup oats
• 1 medium banana
• 1 tbsp almond butter

👉 Protein: ~50g | Carbs: ~60g | Fats: ~15g

🍗 Lunch:

• 8 oz chicken breast
• 1.5 cups white rice
• 1 cup steamed broccoli
• 1 tsp olive oil

👉 Protein: ~55g | Carbs: ~70g | Fats: ~10g

🍍 Snack:

• 1 cup cottage cheese (2%)
• 1/2 cup pineapple chunks
• 1 oz almonds

👉 Protein: ~30g | Carbs: ~20g | Fats: ~12g

🥑 Dinner:

• 6 oz salmon
• 1 large sweet potato
• 1 cup green beans
• ¼ avocado

👉 Protein: ~45g | Carbs: ~50g | Fats: ~20g

✅ Key Adjustments for Bulking:
✔️ Increase carb intake to fuel intense workouts and recovery.
✔️ Keep protein intake high to maximize muscle protein synthesis.
✔️ Slightly increase fat intake to support testosterone and overall calorie load.

✅ Key Takeaways

✔️ Cutting Phase: Focus on high protein and moderate carbs while creating a calorie deficit.
✔️ Maintenance Phase: Keep protein consistent and balance carbs and fats for performance and strength.
✔️ Bulking Phase: Increase carbs and protein to fuel muscle growth—keep fat intake moderate to avoid unnecessary fat gain.
✔️ Monitor progress: If you’re not gaining or losing, adjust by 200–300 calories/day.

These sample meal plans provide a solid foundation for adjusting your nutrition based on your current training phase. Stick to high-quality, whole foods and adjust portions and macros based on your body’s feedback.

7. Supplement Recommendations (Optional but Helpful)

Supplements aren’t a shortcut to gains, but they can fill nutritional gaps, support recovery, and enhance performance when combined with a solid diet and training program. For men over 40, the right supplements can also support hormonal health, joint health, and overall recovery. Here’s a breakdown of the most effective, science-backed options:

🔹 Protein Powder (Whey or Casein)

Purpose: Convenient and fast way to hit daily protein targets

• Whey Protein: Fast-digesting, ideal for post-workout recovery. Whey isolate is lower in carbs and fat, making it ideal for cutting phases.
• Casein Protein: Slow-digesting, ideal before bed to support overnight muscle repair.
• Plant-Based Options: For those avoiding dairy, look for a blend of pea, rice, and pumpkin seed proteins to cover the full amino acid profile.

Dosage:
👉 20–40g post-workout or as needed to meet daily protein goals

✅ Best For: Recovery, muscle repair, and maintaining lean mass

🔹 Creatine Monohydrate

Purpose: Increases strength, muscle mass, and workout capacity

• Creatine helps regenerate ATP (your muscle's primary energy source) during high-intensity exercise, leading to improved strength and power output.
• Also shown to support cognitive function and muscle preservation during aging.
• Safe and well-studied with decades of research backing its benefits.

Dosage:
👉 3–5g daily (no need for a loading phase)

✅ Best For: Strength, power, muscle fullness, and recovery

🔹 Fish Oil (EPA/DHA)

Purpose: Reduces inflammation, supports joint health, and improves heart health

• High in omega-3 fatty acids (EPA and DHA), which reduce muscle soreness and joint stiffness.
• Omega-3s also improve cellular health and support anabolic hormone production.
• Helps balance the omega-6 to omega-3 ratio, which tends to be skewed in modern diets.

Dosage:
👉 2,000–3,000 mg of combined EPA and DHA daily

✅ Best For: Joint health, inflammation control, and heart health

🔹 Vitamin D

Purpose: Supports testosterone levels, bone health, and immune function

• Vitamin D is a key regulator of testosterone production and bone density.
• Many men over 40 are deficient, especially in colder climates or if sun exposure is low.
• Helps improve muscle strength, recovery, and overall vitality.

Dosage:
👉 2,000–5,000 IU daily (based on blood levels—get tested if unsure)

✅ Best For: Testosterone support, bone strength, and immune health

🔹 Magnesium

Purpose: Improves muscle relaxation, sleep quality, and testosterone production

• Magnesium is involved in over 300 biochemical reactions in the body, including muscle contraction and relaxation.
• It helps regulate cortisol (stress hormone) and supports deep, restorative sleep.
• Magnesium deficiency is common, especially in athletes and older men.

Dosage:
👉 300–400 mg of magnesium glycinate or citrate (better absorbed forms) before bed

✅ Best For: Muscle recovery, sleep quality, and hormonal balance

✅ Do You Need Supplements?

• Supplements should complement your diet—not replace whole foods.
• If your diet is on point and you're meeting your macronutrient and micronutrient needs, you may not need many supplements.
• Focus on protein, creatine, and fish oil as the foundation—then add Vitamin D and magnesium if you notice deficiencies or sleep/recovery issues.

💡 Pro Tip:

✔️ Stack whey protein + creatine post-workout for maximum muscle repair and strength gains.
✔️ Take magnesium + vitamin D in the evening to improve sleep and hormonal balance.
✔️ For convenience, consider a high-quality omega-3 supplement alongside meals for better absorption.

Keep it simple: A well-balanced diet, consistent training, and quality sleep are the foundation—supplements are just the icing on the cake.

8. Pre- and Post-Workout Nutrition

Proper nutrition before and after your workouts can significantly enhance your performance, recovery, and muscle growth—especially when you're over 40. Both pre- and post-workout meals are crucial for fueling your body and optimizing recovery. Here's how to get the most out of each:

🔹 Pre-Workout (30–60 Minutes Before)

Goal: Fuel your muscles for strength, energy, and performance

Pre-workout meals should be focused on providing readily available energy and supporting muscle function. You want a mix of protein and carbs to ensure your muscles have what they need to power through your workout. A small amount of healthy fat can be included, but too much fat may slow digestion.

Example Meal:

• Greek yogurt (protein) + banana (carbs)
• Cottage cheese (protein) + apple (carbs)
• Egg whites (protein) + sweet potato (carbs)

Why It Works:

• Protein: Helps prevent muscle breakdown during exercise and supports muscle repair.
• Carbs: Provide quick energy and help replenish glycogen stores, which are used up during intense workouts.
• Minimal fat: Fat slows digestion, so keep it light before training.

Tip: If you're in a rush, a protein shake with a banana is quick and effective.

🔹 Post-Workout (30–60 Minutes After)

Goal: Maximize muscle recovery, protein synthesis, and growth

After your workout, your body is in a catabolic state and needs nutrients quickly to start repairing and building muscle. Post-workout meals should emphasize protein and fast-digesting carbs to replenish glycogen stores and jumpstart muscle recovery.

Example Meal:

• Protein shake (whey protein) + white rice (fast carbs)
• Grilled chicken (protein) + white potatoes (fast carbs)
• Salmon (protein) + quinoa (carbs)

Why It Works:

• Protein: Essential for muscle recovery and growth, especially post-workout when muscles are most receptive to repair.
• Fast Carbs: Quickly replenishes glycogen stores and aids in the muscle recovery process, ensuring energy is available for future workouts.
• No fat: Keeping fat low post-workout helps your body absorb protein and carbs more efficiently.

Tip: A protein shake with white rice is easy to digest, fast, and gets the job done without taking up much time.

💡 Pro Tip:

• Aim for a 2:1 carb-to-protein ratio post-workout for optimal recovery and muscle growth.
• Hydration is just as important—don't forget to drink plenty of water before, during, and after your workout.

By following these pre- and post-workout nutrition strategies, you'll ensure your body has everything it needs to fuel your workouts and recover effectively, leading to better performance, muscle growth, and strength over time.

11. Conclusion

A traditional omnivorous diet offers the most effective and balanced approach to muscle-building, fat loss, and hormonal support—especially for men over 40. Unlike restrictive diets that prioritize one nutrient at the expense of others, this approach provides a well-rounded mix of high-quality protein, healthy fats, and complex carbs to fuel your workouts, promote muscle growth, and optimize recovery.

The key to success is consistency. By focusing on whole, nutrient-dense foods, you'll supply your body with the essential vitamins, minerals, and macronutrients needed for both short-term progress and long-term health. Whether you're cutting, maintaining, or bulking, the traditional omnivorous approach allows you to adjust your diet while still meeting your body's diverse needs.

➡️ Call to Action:

• Need meal ideas? Check out our detailed high-protein recipe collection to fuel your fitness journey.
• Want to maximize your muscle growth? Dive into our strength training guides for men over 40 for tips and routines tailored to your age group.
• Looking for supplements? Explore our recommended products to enhance recovery, boost performance, and support your muscle gains.

Stay focused, stay consistent, and let your diet and training work together to help you achieve lasting results.