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Natural Bodybuilding Diet for Guys Over 40

Q: I’ve been reading your articles at and get so much out of them. I decided to look you up on Facebook and came across your profile. I have to say that I have trouble believing not only that you are life-time drug-free but also that you are 43 years old! My wife thought you were younger than I am, and I’m 32. Please give me a shopping list of what you eat every day; I want to eat the same things.

www.ironmanmagazine.comA: First, thanks for the compliments and looking me up on Facebook (did you send me a friend request?). While I cannot guarantee that eating the same foods will make you look just like me, I can say that my attention to diet and nutrition is certainly one of the main reasons that, even in my 40s, I have been able to improve my physique. In fact, as the years go by, I find myself eating better and better while also making sure to include a greater variety of healthful foods in my plan. Here’s my basic shopping list:

Proteins: liquid egg whites, chicken breast, turkey breast, fish (tilapia, mahimahi, orange roughy), 99 percent fat-free red meat, whey and casein powders. I get the meat from a unique company called—and IM readers can type COACH in the coupon code for 10 percent off.

[If you want to lose body fat faster, check out these 5 tips to Burn Stomach Fat the smart and effective way.]

Starchy carbohydrates: gluten-free oatmeal, quinoa, brown rice, Ezekiel bread, sweet potatoes

Vegetables: asparagus, broccoli, green beans, spinach, lettuce

Healthful fats: almonds, almond butter, walnuts, olive oil, fish oil

I should add that I generally eat six meals per day, with a set amount of protein at each meal, and either a starchy carbohydrate or a vegetable and a healthful fat—but never both starchy carbs and fats at the same meal. I also try and use different sources of proteins, carbs, vegetables and/or fats at each meal for the best daily nutritional profile.


Editor’s note: Eric Broser’s new DVD, “Power/Rep Range/Shock Max-Mass Training System,” is available at His e-books, Power/Rep Range/Shock Workout and The FD/FS Mass-Shock Workout, which include complete printable workout templates and Q&A sections, are available at

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