I’m Skip La Cour. I’ve been doing this for 36 years. I’m a six-time national champion drug-free bodybuilder. But that title barely scratches the surface of what I bring to the table. I’ve lived this life from the inside out. Not just the workouts and the meals—but the obsession, the sacrifices, the mistakes, and the hard-earned wisdom.
And now I coach smart, successful older men with busy, productive lives—just like you—to cut through the fluff and finally build a strong, lean, energized body with clarity and confidence.
The Problem: Too Much Information. Not Enough Perspective.
You’ve heard everything. Six meals a day. Train fasted. Train fed. Don’t train in the evening. Cardio ruins muscle. Don’t skip supplements. Eat every two hours. Never miss the anabolic window.
And you’ve probably tried to do all of it. Or worse—you’ve tried and failed to do all of it and felt like a failure. But the truth is, most of what you hear out there is based on either:
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Younger men’s biology (they’re not thinking 25 years down the road)
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Unrealistic lifestyles (no family, no business, no kids)
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Or fitness fantasies disguised as science
You don’t need optimal. You need effective.
That’s what Lesson 30 is all about: The ruthless elimination of what doesn’t serve you—and the simple, sustainable habits that do.
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.
How To Structure Your Day For Maximum Results (Without Losing Your Sanity)
✅ MORNING
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Wake up with intent. Know your calorie goal for the day before your feet hit the ground.
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Eat your biggest meal early (if your lifestyle allows it). ~1,000 calories: Protein, carbs, fat. Whole eggs, oatmeal, ground beef, potatoes—whatever works for you.
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Workout if mornings are best. If not, don’t worry about “optimal hormone timing.” Just train when it fits.
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Skip the pre-workout and intra-workout rituals unless they truly add value to you. You’re not a lab rat. You’re a grown man on a mission.
✅ MIDDAY
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Fit in a second meal when it works, not when the clock says so. Maybe it’s 12 p.m., maybe it’s 3 p.m. Just make sure it contributes toward your calorie goal.
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Skip the unnecessary meal prep stress. No need for 28 matching Tupperware containers lined up like soldiers in the fridge. Prepare simply, or even outsource when needed—but be realistic.
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Track calories loosely. Don’t obsess over macros. Hit your calorie total with a protein-rich approach, and keep carbs and fats within 30-40%.
✅ EVENING
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Eat a second big meal if you didn’t get enough in earlier. Yes, you can eat late.
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Don’t worry about “night eating ruining fat loss.” It’s not when you eat—it’s how much and what.
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Supplements? Skip them. You’re not low on protein powder—you’re low on consistency. Get your nutrients from food.
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Cardio? Do it when and how you enjoy it. It’s for heart health and fat loss, not punishment. Just don’t let it interfere with your strength training.
❌ The Habits You Can Throw Away (With Confidence)
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Eating every 2–3 hours like a human alarm clock
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Drinking a gallon of water and peeing 12 times a day
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Training body parts multiple times a week to chase “volume”
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Bracketing workouts with perfect pre/post/intra nutrition
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Obsessing over perfect form based on online debates
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Thinking every supplement, peptide, or TRT claim is your missing piece
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Sunday 4-hour meal prep marathons
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Believing 6-pack abs come from “clean” eating alone
✅ The Habits You MUST Keep
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Train 3–4x a week with real effort and intensity
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Hit a consistent calorie target
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Get in enough protein (via food, not powders)
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Get good sleep
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Keep your meals structured and repeatable
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Eliminate guesswork by following simple, proven systems
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Prioritize workouts like business meetings—don’t cancel on yourself
Bullet Point Recap: The Key Points
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Stop chasing “optimal”—chase what’s sustainable.
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3–4 workouts a week done right > 7 scattered sessions
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Meal frequency doesn’t matter—calories and protein do
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Supplements aren’t required—food and consistency are
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Peptides, TRT, and the rest won’t help if your training and eating aren’t dialed in
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Don’t let fitness content make you feel like you’re behind—most of it doesn’t apply to you
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Cut the fluff. Keep the essentials. Train. Eat. Sleep. Repeat.
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Let go of perfection. Embrace precision.
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Build your plan around your life. Not someone else’s routine.
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Results come from execution, not theories.
Why This Matters Now More Than Ever
When you’re older, every ounce of willpower, energy, and focus must be spent wisely. You can’t afford to burn it on BS. You’re building a strong body so you can lead your business, love your family, and show up in your life fully. That’s the goal. That’s the reason. That’s the standard.
Final Message & Call to Action
This has been Lesson 30 in my 30 Lessons in 30 Days series. If you’ve been following along, then you now have more perspective than 99% of men your age—and even many fitness “experts.”
But knowledge alone won’t get you there.
Reach out to me at 925-352-4366 or [email protected] to take this clarity and turn it into consistent execution through personal coaching.
Let me give you what no one else can: Perspective, structure, and accountability—all tailored to your life.
Let’s master this. For good.
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