These 30 lessons come from my years of experience helping older men with busy, productive lives get in the best shape of their lives in a way that is both effective and sustainable. You don’t need to train like a competitive bodybuilder, but you also can’t approach fitness with a generic “move more, eat less” mindset. If you want to build muscle, lose fat, and stay fit for life, you need to establish a strong foundation. This foundation ensures that all your effort and intensity will pay off—not just in short-term results, but in lasting habits that will keep you strong and healthy for the rest of your life.
If you’ve been trying to piece together fitness advice from social media videos, you’ve probably heard over and over again how important nutrition is. And yet, most men still believe that their success is primarily determined by their workouts—what exercises they do, how often they train, how much cardio they perform. But the truth is, nutrition is by far the most important factor in your fitness journey. Food is fuel. It affects your energy levels, your mood, your ability to handle stress, your sleep quality, your strength in the gym, and most importantly, your ability to power through your day. It impacts not just your mornings, but also your ability to stay sharp and effective in the afternoon and evening when it matters most—with your business, your family, and your relationships.
Most older men underestimate just how much control they give up by not mastering their eating habits. This isn’t just about looking good in the mirror. It’s about feeling sharp, strong, and in control. And this is where most men go wrong. They think their success will come from gaining pounds of muscle when, in reality, their biggest transformation will come from gradually losing pounds of body fat. Many men refuse to drop weight because they fear they’re losing muscle, when in reality, getting leaner makes them look bigger and more defined. They hold onto excess weight thinking it’s muscle when it’s actually fat. They never experience what it truly feels like to be lean because they never push through the discomfort of getting there.
Let’s Connect! At the end of this article, you’ll have the chance to connect with me directly, get your most pressing questions answered, and receive personalized help. Just text me your picture and fill out the questionnaire at the bottom.
If you’re serious about eating in a way that fuels your fitness goals and supports a long, healthy life, here’s the simplest, most effective approach:
First, you need to know how many calories you eat. I don’t care what diet you follow—keto, intermittent fasting, carnivore, or a “clean eating” approach—if you don’t know how many calories you consume, you’re just guessing. You might think portion control and common sense are enough, but without real numbers, you’re flying blind. The difference between eating 3,000 calories and 1,500 calories is massive. Two men eating the exact same “healthy” foods can have completely different results if one is eating way too much or too little.
Most older men who work out and look better than average but still struggle to lose fat are severely underestimating their caloric intake. If I forced them to track their food for a week, they’d be shocked. This is why using a simple food-tracking app like MyFitnessPal—even just temporarily—can be a game-changer. You don’t need to track every calorie forever, but you do need to develop an awareness of how much you’re actually eating. Once you have this knowledge, you can make informed adjustments instead of relying on guesswork.
Next, simplify your meal structure. You don’t need to eat six small meals a day or obsess over meal timing. That approach was popular in bodybuilding, but it’s completely unnecessary for men with busy lives. Three well-balanced meals a day will get the job done. If you’re busy, eat breakfast earlier, eat dinner later—whatever works for your schedule. Your body doesn’t magically turn food into fat just because you eat at night. What matters is hitting your total calories and macronutrient targets for the day.
Most successful men who stay in great shape keep their diets simple. They eat the same core meals 75% of the time because they know exactly what works for them. This doesn’t mean your diet has to be boring, but it does mean that chasing variety for the sake of variety will make things harder. You can have some flexibility with 25% of your meals, but you need a solid foundation. The more variables you introduce, the harder it is to stay consistent.
Be here tomorrow for Lesson #6—we’re building on this foundation, and you won’t want to miss it. And if you have any questions or need personalized coaching to dial in your workout routine, nutrition plan, and overall strategy, reach out. I’m here to help you get this right. See you tomorrow!
Skip La Cour
Workouts for Older Men
Text me at 925-352-4366
Take These Two Easy Steps
1. Text Me Your Picture and Introduce Yourself. Text me a picture at 925-352-4366 so I can see where your body is now. I’ll be able to help you even better. A picture does indeed tell me a “1,000 words” and we’ll be more efficient with our time when we speak on the phone. Whatever you feel comfortable with is fine. I can tell a lot even with your shirt one.
2. Fill Out The Questionnaire Below. This questionnaire will help me learn more about you. Not only will it help me learn more about you and better serve your needs, it will help you gain more clarity as to what you want and what may be stopping you from getting it.
Expect me to reach out to you very soon. I’ll contact you by text, phone call, or email.
Fill Out This Questionnaire For Older Men
Skip La Cour
Workouts for Older Men
Text me at 925-352-4366
Take These Two Easy Steps
1. Text Me Your Picture and Introduce Yourself. Text me a picture at 925-352-4366 so I can see where your body is now. I’ll be able to help you even better. A picture does indeed tell me a “1,000 words” and we’ll be more efficient with our time when we speak on the phone. Whatever you feel comfortable with is fine. I can tell a lot even with your shirt one.
2. Fill Out The Questionnaire Below. This questionnaire will help me learn more about you. Not only will it help me learn more about you and better serve your needs, it will help you gain more clarity as to what you want and what may be stopping you from getting it.
Expect me to reach out to you very soon. I’ll contact you by text, phone call, or email.