If you’re a man over 40, you might be wondering, is it even possible to get a six pack anymore?
The answer is yes.
But the secret has nothing to do with hours of cardio, starvation diets, or endless crunches.
It all comes down to body fat and having enough lean muscle underneath to make your abs visible.
Cardio Won’t Get You There
Most guys think the path to a six pack is:
- Running
- Biking
- HIIT circuits
- Plus 200 crunches a day
But here’s the truth:
Excessive cardio burns muscle and tanks testosterone — especially over 40. It might help you lose weight, but it won’t help you look lean and chiselled.
What actually works?
Strength Training (Only Twice a Week)
If you want a six pack, you need to build lean muscle, not avoid it.
Lean muscle does 3 things:
- Boosts your metabolism 24/7 (even when you sleep)
- Gives you that tight, athletic look
- Helps you hold onto your abs once you’ve earned them
That’s why I train only twice a week using full-body workouts built around compound lifts.
These are exercises like:
- Incline press
- Pull-downs or rows
- Squats or step-ups
- Shoulder press
- Pushups
They hit multiple muscle groups in one go, keep your hormones firing, and leave you feeling strong, not broken.
Nutrition: The Chisel Bowl + Power Meal
Abs aren’t made in the gym, they’re revealed in the kitchen.
But that doesn’t mean tracking every calorie or eating 6 times a day.
Here’s how I eat every day:
The Chisel Bowl (First Meal)
- Greek yogurt
- Boiled eggs
- Tuna
- Blueberries or ½ apple
It’s high-protein, satisfying, and easy to prep. Keeps me full for hours and supports fat loss without sugar crashes.
The Power Meal (Evening)
- Steak or chicken
- Potatoes or rice
- Steamed greens
- Olive oil or butter
This gives me clean carbs, healthy fats, and enough protein to recover, maintain muscle, and stay lean.
Some days I’ll add a light snack — cottage cheese, some fruit, or boiled eggs.
That’s it. Simple. Repeatable. Works.
What About Calorie Deficit?
Yes — you still need to be in a calorie deficit to lose fat.
But it needs to be a smart deficit, enough to burn fat, not so much that you tank your energy or hormones.
I aim for around 2000 calories a day with 120–140g of protein, moderate carbs and fats.
No tracking apps. Just structure, consistency, and whole food.
You Don’t Need to Be a Bodybuilder
You might be thinking…
“But I don’t want to be huge.”
Good. Neither do I.
This isn’t about becoming a bodybuilder.
It’s about building a lean, athletic, movie-style physique — the kind of look women are drawn to and men respect.
Think strength + simplicity — not bulk.
Final Thoughts: Train Smart, Eat Real, Stay Consistent
So can men over 40 still get a six pack?
Absolutely — if you:
- Strength train smart (2x a week is enough)
- Eat real, protein-rich meals (Chisel Bowl + Power Meal)
- Stay in a moderate calorie deficit
- Walk daily (10–12k steps is plenty)
Want the Full Personalised Plan?
If you’re serious about leaning out without giving up your life or crushing your joints, start here.
To your success!