Description
For tips on how to build Ageless Strength and Unlock Muscle Growth Over 50, check out my free Guide: https://fitand50.ca/free-guide-to-unlocking-muscle-growth-over-50/
If you'd like help losing excess body fat and building muscle, visit my website at https://fitand50.ca/ for information on my personal training services.
What if you could get under 12% body fat while eating big plates of food instead of tiny meals? That's exactly how I cut to under 8% at 60.
The secret is high‑volume, low‑calorie foods anchored around lean protein. Breakfast was usually an egg with egg whites and a couple of cups of mixed veggies, which I turned into a scramble or an omelette. For a change, I'd swap the eggs for no‑fat Greek yogurt or 1% cottage cheese, then add salsa and seasonings for flavour with minimal extra calories.
Lunch was almost always chicken breast and vegetables—green beans, broccoli, cauliflower—plus a measured portion of carbs like quinoa, potatoes, or a slice of whole‑wheat or Ezekiel bread. Dinner looked similar, except I rotated proteins: cod, salmon, steak, or ham, often with a huge spinach salad.
What I didn't eat: ultra‑processed snacks, fried foods, calorie‑dense extras like cheese and peanut butter, and heavy sauces. I kept weekday calories tight so I could enjoy a special meal and dessert on the weekend. You stay full because the food volume is high, but the calories are controlled.
For more tips to help you get lean and strong over 50, download my free guide links in the comments.