Hey, it’s Rob, Personal Trainer and Founder of Lean Over 40 for Men.
When it comes to getting lean and building muscle in your 40s and 50s, most of the advice out there is totally overcomplicated.
Meal timing… fancy supplements… eating six times a day out of Tupperware…
None of that is necessary. And frankly? Most of it’s just noise!
If you’re a man over 40 who wants to get lean, strong, and stay that way, your nutrition plan needs to be simple, sustainable, and built around real food.
Not a teenage bulking plan with protein shakes and chicken rice 5x a day.
So in this post, I’ll walk you through exactly how I eat every day, including the two meals I use to stay lean at 49, and why it works.
Why Simplicity Wins After 40
I don’t eat five or six times a day. That might work if you’re 21, living in the gym and trying to bulk up. But for men over 40? It’s exhausting and completely unnecessary.
Instead, I eat 2-3 solid meals per day, and I might have a light snack if I need it.
Here’s why that works:
- Better digestion (no constant insulin spikes or bloating)
- Fewer decisions = more consistency
- Naturally supports testosterone by focusing on nutrient density
- Fits real life, family, work, routines, not bodybuilding prep
At this point in life, you don’t need more complexity, you need fewer moving parts and a plan that works on autopilot.
My Daily Eating Plan: Chisel Bowl + Power Meal
This structure helps me sit around 2,000 calories per day, hit my protein target, and stay lean all year round — even after holidays, travel, or time off.
Meal 1: The Chisel Bowl
Greek yogurt, boiled eggs, tuna, blueberries
- High-protein, high-satiety
- Quick to prep, easy to digest
- Zero fluff, real food only
- Supports fat loss and testosterone naturally
Sometimes I switch out the tuna for another egg, or swap the fruit, but the foundation stays the same. It keeps me full, focused, and I don’t even think about food again until later in the day
Meal 2: The Power Meal
Steak, potato, vegetables, olive oil or butter
Why it works:
- High-quality protein from red meat
- Clean carbs from potatoes (don’t fear them, they fuel performance)
- Fibre and micronutrients from veggies
- Fats that support hormones and recovery
This isn’t about avoiding carbs or going keto. I eat carbs. I eat fats. And I stay lean because I eat the right amount of food, not because I cut anything extreme.
Optional: Light Snack (if needed)
- Cottage cheese with cucumber
- Boiled eggs with sea salt
- A handful of nuts or some fruit
I don’t snack every day, but if I’m hungry or trained hard, I’ll top up. No weighing, no apps. Just instinct and structure.
The Truth About Calories and Protein
Let’s cut through the noise:
Yes, calories still matter, even if you eat “clean”
Yes, you need enough protein, but not bodybuilder levels.
I aim for about 2,000 calories per day, give or take. That’s my sweet spot for maintaining leanness without starving.
For protein, I go by 0.7–0.8g per pound of bodyweight.
So if you weigh 180 pounds, you’re aiming for around 125–145g per day.
Totally doable with the meals above. No shakes, no powders, no tracking stress.
- 2–3 strength sessions per week
- 10k steps per day
- Real meals built around protein, carbs, and fats
- Fat loss that doesn’t tank your testosterone
- If you want a no-BS blueprint for how to get lean and strong without burnout, that’s where to start.
Final Thoughts
If you take anything away from this post, let it be this:
- You don’t need more meals.
- You don’t need more supplements.
- You don’t need more confusion.
You need:
- Real food
- Smart training
- Manageable structure
- And consistency over time
This way of eating has kept me lean, strong, and feeling my best — without spending my life in the kitchen or on apps.
And if you want me to help you get into best shape of your life go here.