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Building Muscle After 35...
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It’s not impossible to build muscle once you turn 30, but it does get harder. No, I don’t mean starting a keto diet 🤭, cold shower, or any of that guru sh*t 😐 The biggest step is to pick one direction at a time: build muscle OR lose fat. Building muscle only gets harder (but more important) as you get older. ➡️Commit to 3-6 MONTHS of adding size at a time with 1-2 mini-cuts to keep fat gain at bay. ➡️Keep cardio low-impact and to 2x per week. ➡️Eat a slight calorie surplus of 10% to start, gradually moving to 15-20% if needed. Keep food quality high if you want to stay lean and healthy. ➡️Devour 1g+ of protein per 1lb of body weight. ➡️Eat about 2g/carbs per 1/lb of body weight. Insulin sensitivity can decrease with age, so carbs are slightly lower than in your 20’s. ➡️Weight train 4-5x per week. Upper-lower splits work incredibly well. Focus on multi-joint, compound exercises. ➡️Sleep 7-8 hrs/night. Sleep optimizes hormone function from testosterone and growth hormone to insulin sensitivity. ➡️Consistency Over All The most important factor for building size is staying consistent. If you need to pull back due to a busy schedule, pull back. But never STOP. That's when you lose muscle, gain fat, and struggle like h*ll to get your body back. |
Hey, I'm Eric, the founder of Bach Performance
Join 30,000+ readers who receive highly actionable strategies to lose fat, build muscle, and optimize human performance without living in the gym. Click subscribe to join and grab free resources to look great naked without living in the gym here: bachperformance.com/guides
It’s common to be WORRIED about losing muscle when following a fat-loss diet. This gets overblown.Most people have more fat to lose than they think when they start a cut, so it’s a bit of a mindf*ck to see the scale going down further. Plus, you’ll lose some size in your muscles from lower muscle glycogen. This can easily get fixed.But…Losing muscle CAN become a problem if you’re making these 4 mistakes:1. Lifting light weights. Heavy lifting (like you would build muscle) is crucial during...
Everyone wants to stay strong, lean, and healthy as they get older–but are you really consuming enough protein for that to happen?If you’re like most people, the answer is no.Here’s the problem: Protein synthesis drops with age. Sarcopenia, the age-related decline in lean muscle, increases as well. When you lose lean muscle, you lose functional capacity, your appearance changes–hey, saggy skin–and your metabolic rate slows down–making it easier to add body fat.Getting lots of protein–around...