Shred & Built Over 35
Feel like growing and maintaining lean muscle mass is a struggle? Have you gained body fat instead of a 6-pack? Do you feel tired even after adequate rest and have a low interest in exercise? Well, we have a solution. And no, that’s not a 6-min Youtube abs routine.
The reasons for the imbalance hide in one’s daily actions. A high-calorie diet, inactivity & poor sleep together drive obesity and increase inflammation in return. In males, inflammation is the number one driver for aromatase activity that converts testosterone into estradiol. As a result, high estradiol suppresses testosterone production and drives inflammation, further contributing to the imbalance. Ever noticed a rounding of one’s belly? That’s estradiol.
In the majority of cases, this imbalance is reversible through lifestyle changes with no medication or TRT. By changing their diet, activity level, sleep, and stress regimen, men can reverse these premature aging symptoms and feel young and healthy again.
Here at the Coach App, we create a 360 approach program that lowers inflammation, increases testosterone levels, supports muscle mass, and reduces body fat percentage.
THE BASICS
- Eliminate insulin resistance to raise the T. This is obtained by cutting off sugar and practicing time-restricted eating.
- Eat enough protein to support muscle mass.
- Consume sufficient healthy fats.
- Eat plenty of fiber.
- Regulate carb intake, its amount & type.
- Focus on whole foods.
- Cut off food allergens to restore gut health and lower inflammation.
- Beware and fix any of your diet’s macros and micros deficiencies.
Ready to dive deeper?
Download the Coach to learn more about do’s and don’t’s on a T-boosting regimen on any meal plan of your choice.
This guide below is a 10-day inspiration for those who want to apply these rules to their daily routine. However, note you still need to drink plenty of water (no, latte macchiato with double cream doesn’t count) and need to be careful with your snacking game.
GET HEALTHY SNACKS RECIPES FOR AN AFTERNOON SLUMP OR A PRE-WORKOUT BOOST
YOUR ULTIMATE MEAL PLAN
INGREDIENTS NEEDED:
- 0% No Fat Greek Yoghurt – 150g
- Chocolate Whey Protein – 3⁄4 scoop
- Crisp Bakes – 5
- Cacao Powder – 1 tbsp
- Erythritol or Any Sweetener (Sugar doesn’t count) – 1 tbsp
- Milk of Choice – 70ml
- Berries for Topping
- Peanut Butter for Topping
1) Mix the yogurt and protein powder together until smooth.
2) In a different bowl, crumble the crispy bakes to dust and add the cacao and sweetener. Mix well and then stir in the milk until it forms a dough.
3) Section the dough out so that you have 2 pieces – instead of these being even, one should be around a third of the mixture, the other piece two-thirds.
4) Put some clingfilm in a small breakfast bowl, then add the more extensive section of dough and shape around the dome of the bowl. Add the yogurt to the center and then cover with the remaining dough (flatten it first to act as a ‘lid’).
5) Leave to chill overnight.
6) Top up with peanut butter and berries.
At lunch, don’t go too heavy on the simple carbs and focus on getting enough protein and fat instead. We suggest:
– One large chicken breast, baked, broiled, or poached.
– Side of grain such as quinoa, buckwheat, or brown rice.
– Light salad with yogurt-based dressing.
And you thought burgers were terrible for you, huh? They are actually nothing but a great source of protein. The trick is to make them yourself to avoid added sugars, condiments, and trans fats.
INGREDIENTS NEEDED:
- English Muffins, split – 4
- Eggs – 4
- Tomato, sliced – 1
- Erythritol or Any Sweetener (Sugar doesn’t count) – 1 tbsp
- Milk of Choice – 70ml
- Berries for Topping
- Peanut Butter for Topping
INSTRUCTIONS:
1) Heat the grill to medium-high, oil the grill grate.
2) Mix beef and bacon in a bowl, add a teaspoon of salt and pepper and make 4 patties. Make a shallow dimple with your fingers on the top of each patty to prevent shrinking and curling during cooking.
3) Grill the burgers for 4 mins per side for medium-rare and the English muffins for 10-20 seconds, until roasted.
4) Heat the oil in a nonstick skillet and cook eggs for 2-3 mins for slightly runny yolks. Season with salt and pepper.
5) Stack the tomato, burgers, and eggs between the muffins.
Our expert Rick Brennan, a Pro Athlete WFFPRO, strength & conditioning coach, and nutritionist, shared this one with the crew. Two eggs and lean turkey mince is his religious way of starting the day off. Here’s the picture of Rick. Do you believe him now?
IF YOU WANT TO GET MORE WISDOM FROM THE MAN OR WORK WITH RICK, SUBSCRIBE TO THE COACH APP TODAY
Why beans? Beans and legumes are some of the most underrated foods on the planet. They are invaluable sources of dietary fiber, protein, and B vitamins. Scientific evidence says they help reduce blood sugar, improve cholesterol levels and help support a healthy gut.
INGREDIENTS NEEDED:
- Mexican Cheese Blend – 1 1/2 cups
- Wheat Tortillas (Low Wheat) – 4
- Sliced Green Bell Pepper – 1
- Sliced Red Bell Pepper – 1
- Lime Juice- 1
- Fruit Sea Salt to taste
- Avocado oil or olive oil – 1 tbsp
- No-salt-added drained
- Black Beans – 1 1/2 cans (22.5oz)
- Diced Onion – 1/2 cup
- Minced Garlic – 1 tbsp
- Smoked paprika – 1 tsp
- Cumin – 2 tsp
INSTRUCTIONS:
1) Warm avocado oil in a medium-sized nonstick skillet on high heat.
2) Add the sliced bell peppers. Allow the pepper to sear for about 2 minutes without stirring. Once the pepper begins to sear, start stirring, and add the juice extract from the lime. Remove the pepper from the skillet when soft.
3) Return the skillet, but this time with the heat reduced to medium. Spray with oil, add garlic and onions. Allow caramelizing for about 2 -3 minutes.
4) Add 1 can of the black beans (save 1/2) and stir the contents. Add paprika and cumin. Stir, and mash the black beans with the spatula until a fine paste. Watch the heat throughout the process.
5) Add tablespoons of water and stir until the black bean paste’s desired
consistency is reached.
6) Add the 1⁄2 cup of black beans and fold them into the paste. Sprinkle a pinch of sea salt & pepper.
7) Start making the quesadilla. Open a whole wheat tortilla, add your preferred cheese amount, fried black beans, and some pepper (you can also add cilantro and corn) to one side, then fold it close. Repeat for other tortillas.
8) Warm a nonstick skillet sprayed with avocado or olive oil over medium heat. Add the quesadilla and cook for about 3 minutes on each side. Flip and cook on the other side for another 3 minutes.
9) Repeat for all the quesadillas.
INGREDIENTS NEEDED:
- Chicken Breasts – 5
- Olive Oil – 1 tbsp
- Egg – 1
- Broccoli Florets – 2 cups
- Parmesan Cheese, grated – 1⁄4 cup
- Garlic Powder – 1 tbsp
- Italian Seasoning – 2 tsp
- Marinara Sauce – 1⁄4 cup
- Salt and Pepper
- Extra Parmesan
1) Preheat the oven to 400F. Line a baking sheet with parchment paper and set it aside.
2) Add parmesan cheese, flour, garlic powder, Italian seasoning, salt, and pepper to taste in a bowl. Mix well until combined.
3) Add an egg into a separate bowl and whisk. Coat chicken breasts in the egg mixture and then in the flour mixture.
4) Place each on the baking sheet. Bake for 10 minutes, remove from the oven, and set aside.
5) Add broccoli, drizzle olive oil, toss until evenly spread.
6) Add marinara sauce on top of each chicken breast and return back to the oven. Bake for an additional 10 to 15 minutes until chicken is cooked through.
CHECK OUT OUR UNLIMITED KETO MEAL PLAN FOR LOW-CARB NEWBIES AND LONG-TERM ETHUSIASTS
INGREDIENTS NEEDED:
- Rolled Oats – 1/2 cup
- Flax Seed – 2 tbsp
- Milk of Choice – 1 1/2 cups
- Blueberries – 1 cup
- Nuts of Choice – 1/4 cup
INSTRUCTIONS:
Combine all the ingredients and enjoy!
Did you know some nuts are just way better for you than the others? It’s 4 net carbs in pecan nuts versus 22 net carbs in cashews, for instance.
FOR MORE LOW-CARB TRICKS AND HACKS, GET WITH THE PROGRAM
What’s for lunch today? We suggest:
– Roast beef or pot-roast made from a lean cut of meat.
– Bowl of salad with light low-calorie dressing, based on yogurt, mustard, or vinegar.
– Side of healthy grains, such as bulgur, quinoa, or buckwheat.
Have you ever tried eating a lean egg-based breakfast in the evening? If not, we highly recommend you give it a go.
Make your favorite omelet or poached eggs variation with a protein of your choice, and see yourself falling in love with this new routine.
At breakfast, make sure you hit all your nutrient targets and get a nice balanced meal. For example:
– 2 or 3 eggs cooked to your liking. Scrambled, sunny-side up, omelet — whatever, feel free to go wild!
– Whole wheat toast with cheese, half an avocado, or all-natural peanut butter.
INGREDIENTS NEEDED:
- Farro (or couscous/bulgur) – 1 cup
- Kalamata Olives (with oil) – 1/2 cup
- Chopped Parsley – 1/2 cup
- Cherry Tomatoes (cut in halves) – 12
- Cucumber, diced – 1 medium-sized
- 1 Lemon’s Juice
- Feta Crumbles
- Sea Salt & Pepper to taste
- Seafood of your choice for extra protein and omega-3 content
INSTRUCTIONS:
1) Cook farro according to the instructions and set aside.
2) Transfer into a large bowl, add the remaining ingredients, then fold until you have a fine mix.
3) Season with salt and pepper, then add the lemon juice.
This recipe is suitable for pescatarians.
WANT MORE LIKE THIS? GET WITH THE PROGRAM
– Chicken or turkey breast, cooked with as little oil as possible.
– Large side of veggies. Both fresh and frozen are alright. Despite the common misconception, modern freezing methods preserve most macro and micronutrients.
– 2 eggs cooked to your liking but with as little oil or butter as possible. – Side of beans in tomato sauce.
– Some turkey bacon or low-fat chicken sausage.
Say no to takeout, fast food, and vending machine lunches. Here is some inspiration for a balanced, wholesome lunch:
– Chicken or turkey thighs, cooked to your liking. Keep it light and use as little oil as you can since thighs are pretty fatty as is. Roasting, baking, or poaching are suitable low-fat cooking methods.
– Large side salad with as many bright and colorful vegetables as you can fit in a bowl. Throw in some chickpeas, brown rice, or bulgur for an extra energy boost.
– Salmon fillet, cooked with little to no oil. If you must, use olive oil and avoid canola, sunflower, and rapeseed.
– Side of fresh vegetables. Make sure your plate is at least 2/3 green.
Do you love pancakes as much as we do? Do you want to learn how to make them low- carb? Say no more.
INGREDIENTS NEEDED:
- Matcha Powder – 2 scoops
- Large Egg – 1
- Blueberries or any other berries of your choice
- Butter
- Nut butter of your choice – 2 tbsp
INSTRUCTIONS:
1) Heat a large skillet over medium heat.
2) In a bowl, mix the nut butter and matcha powder until well-combined. Add an egg and keep mixing until completely smooth.
3) Lightly grease your skillet and pour a thick sticky batter on the skillet with scoops of 2 inches. When the pancakes are dry around the edges, flip them over and cook for another two to three minutes. Remove and serve immediately.
4) Top up with berries of your choice.
CHECK OUT OUR UNLIMITED KETO MEAL PLAN FOR LOW-CARB NEWBIES AND LONG-TERM ETHUSIASTS
Here is some inspiration for a balanced, wholesome lunch today:
– Lots of lean protein like chicken, tofu, or chickpeas.
– Side of leafy greens such as lettuce, kale, or baby spinach. Keep them raw or cook low and slow to preserve as many nutrients as possible.
– Some seasonal fruit, nuts, or seeds instead of dessert.
Believe it or not, whether you eat at a fast-food truck at a festival or a fine dining restaurant from the red Michelin Guide, you eat way more calories and saturated fat than you need. How so? The explanation is simple. These establishments focus on exceptional taste, yet, not healthy cooking.
Restaurants overuse fat and salt, obviously, without explicitly saying so on the menu. French, European, and American cuisines are also known for using excessive butter for cooking. And don’t forget that when eating out for a social event, you relax and become less cautious about overeating. The good news is, there are simple steps to follow to avoid negative consequences after your dinner out:
1) By now, you already know that you need to aim for high-protein and high-fat choices.
2) If possible, have a small meal or a healthy snack at home beforehand.
This way, you won’t be starving and won’t order a bunch more than you need. For snack ideas and recipes, check out our snacks recipes.
3) Always drink water during the meal. It reduces hunger, too!
4) If you did actually order too much, never hesitate to take away the leftovers. Many feel obliged to finish the whole portion, but you can always finish it another time.
– Bowl of oatmeal with a handful of berries or low sugar fruit. Do not go for the instant oats though, those are usually filled with excessive sugar and sodium.
– Whole wheat toast with cottage cheese, half an avocado, or some leftover fish, chicken, or meat you have in your fridge.
– 10-15 unsalted raw or roasted nuts of your choice. Peanuts don’t really count. Pecans, walnuts, or almonds are the best.
A perfect combo of slow-release carbs, healthy fats, and protein to kick you midday. Remember, lunch needs to be packed with nutrients yet light & easy to digest. Otherwise, you’ll get yourself in an afternoon slump till the dinner arrives.
INGREDIENTS NEEDED:
- Wild Smoked Salmon – 3oz
- Brown Rice with Edamame – 1 serving
- Slices of Ripe Avocado – 1/4 medium-sized
- Whole Egg – 1
- Cilantro, Lime, and Sesame Seeds
INSTRUCTIONS:
1) Soft-boil the egg (6 to 8 minutes).
2) Immediately after, put the egg in ice-cold water to stop further cooking.
3) Add all ingredients to a bowl. Garnish as desired.
4) Can be served along with low-sugar soy sauce.
– Main dish of baked, roasted, or grilled vegetables. Go easy on the starchy ones like potatoes, and feel free to add mushrooms or beans to make it extra filling.
– Some lean beef, chicken, or turkey breast for extra protein. Cook them low and slow with little extra oil.
INGREDIENTS NEEDED:
- Nuts (we prefer macadamia and pecans) – 2 cups
- Egg Whites – 1⁄4 cup liquid
- Chia Seeds – 2 tbsp
- Sunflower Seeds – 1⁄3 cup
- Cacao Nibs – 1⁄4 cup
- Almond Butter – 3 tbsp
- Butter or Melted Coconut Oil – 2 tbsp
- Keto Collagen – 2 scoops
- Cinnamon- 2 tsp
- Low Carb Sweetener of your choice – to taste
- Salt & Vanilla Extract
INSTRUCTIONS:
1) Preheat the oven to 325F and line a parchment paper on a baking sheet.
2) Pulse nuts and seeds in a food processor. Then pour the mixture into a bowl and add the rest of the ingredients. Mix well.
3) Place the mixture onto the baking sheet and spread evenly. Bake for 20 minutes, flip over and bake again for another 20 minutes.
4) Turn off the heat. Leave granola inside for another 10 minutes. Remove from the oven and let it cool. Break granola into desired pieces.
CHECK OUT OUR UNLIMITED KETO MEAL PLAN FOR LOW-CARB NEWBIES AND LONG-TERM ETHUSIASTS
Make sure your lunch is packed with all the macronutrients your body needs today, so you won’t overeat later in the day. Here is an excellent example of a proper healthy lunch:
– Tuna steak or tilapia fillet baked with lemon, garlic, and a mix of your favorite herbs and spices.
– Side of grain such as quinoa, buckwheat, or brown rice.
– Fresh raw vegetables like bell pepper, cucumber, celery, or carrot.
It’s essential to keep your dinner light if you can. Need some inspiration? We got you covered!
– Low-fat pulled turkey with a light sugar-free sauce. Home-made is the best!
– Large side salad with some seasonal vegetables and as much leafy greens as you can handle. Make sure your plate is at least 2/3 green.
At breakfast, try to balance your fat, protein, and carbohydrate needs. This will keep you satiated and energized throughout the day. We suggest:
– Scrambled eggs or shakshuka with some veggies, ham or cheese. – Some fruit or berries.
– A handful of activated almonds or other raw nuts.
INGREDIENTS NEEDED:
- Large eggs – 4
- Asparagus Spears – 24
- Bacon – 12 slices
INSTRUCTIONS:
1) Preheat your oven to 400F.
2) Trim asparagus from the bottom and tightly wrap around with a slice of bacon from the bottom up.
3) Place the wrappers on a sheet pan and put them in the oven for 20 minutes.
4) Meanwhile, boil your eggs to your liking and cool them off under cold tap water before peeling.
5) Serve on a plate with boiled eggs cut in half.
WANT MORE LIKE THIS? GET WITH THE PROGRAM
Avoid high-fat foods and keep your dinner nice and light tonight. For instance:
– One large chicken breast, baked, broiled, or poached. Avoid store-bought sauces, though, and season your chicken with some natural herbs and spices while cooking. – Side of healthy grains, such as bulgur, quinoa, or buckwheat. Boil or steam them to preserve as many nutrients as possible and avoid adding extra oil while cooking.
INGREDIENTS NEEDED:
- Slices of toasted wholegrain bread – 2
- Smoked Salmon – 4 oz
- Avocado, mashed – 1/2
- Sea Salt
– Hearty main dish salad, with as many colorful greens as possible and some lean protein such as poultry, meat, or fish. Hold back on the dressing, though.
– Half a cup of grain or legumes for some extra energy.
INGREDIENTS NEEDED:
- Lemons – 2
- Parsley Sprigs – 8
- Olive Oil
- Whole Skin Wild Salmon – 1 fillet
- Salt & Black Pepper
- Fresh Dill, chopped – 2 tbsp
- Fresh Chives, chopped – 1 tbsp
- Fresh Parsley, chopped – 1 tbsp
INSTRUCTIONS:
1) Slice lemons, place them in the center of a sheet pan.
2) Drizzle 1 tsp of olive oil over the flesh side of the fish and rub it all over. Season with salt and pepper.
3) Put the fish on the pan over the lemon slices, skin side down.
4) Preheat the oven to 450F.
5) Roast 15-20 min until the thickest part of the fish is cooked through.
6) Top up with fresh herbs, serve with lemon wedges.
We hope this guide gets you covered for the next 10 days. But remember, nutrition is just one pillar to help you deal with excess fat and low testosterone symptoms. Eating healthy is an excellent way to start, but it’s not enough to reach your goals long-term. To raise T- levels, you also need to introduce compound strength training to your routine, sleep 8 hours a day and lower your cortisol levels. As much as it does sound like a lot, we can assure – we got your back.
A perfect combo of slow-release carbs, healthy fats, and protein to kick you midday. Remember, lunch needs to be packed with nutrients yet light & easy to digest. Otherwise, you’ll get yourself in an afternoon slump till the dinner arrives.
INSTRUCTIONS:
1) Soft-boil the egg (6 to 8 minutes).
2) Immediately after, put the egg in ice-cold water to stop further cooking.
3) Add all ingredients to a bowl. Garnish as desired.
4) Can be served along with low-sugar soy sauce.
– Main dish of baked, roasted, or grilled vegetables. Go easy on the starchy ones like potatoes, and feel free to add mushrooms or beans to make it extra filling.
– Some lean beef, chicken, or turkey breast for extra protein. Cook them low and slow with little extra oil.
INSTRUCTIONS:
1) Preheat the oven to 325F and line a parchment paper on a baking sheet.
2) Pulse nuts and seeds in a food processor. Then pour the mixture into a bowl and add the rest of the ingredients. Mix well.
3) Place the mixture onto the baking sheet and spread evenly. Bake for 20 minutes, flip over and bake again for another 20 minutes.
4) Turn off the heat. Leave granola inside for another 10 minutes. Remove from the oven and let it cool. Break granola into desired pieces.
The Coach App offers a unique 7-day free trial for everyone serious about change. The app takes your background into account and builds a daily action plan that gets you where you want to be. You will create new habits that’ll improve your wellbeing, learn tips from world-leading health experts and grow in every aspect of your life. Total lifestyle optimization will lead to higher life quality, including better male performance, higher testosterone levels, longer, and deeper sleep, increased muscle mass, and less anxiety.
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