10/02/2025
If a man in his fifties can stay lean and strong, the method isn’t complicated… it’s just discipline.
1. Sleep first. Nothing beats eight solid hours. Without it, nothing else sticks.
2. Diet second. Strip it down to basics: lean protein, vegetables, water. Cut out alcohol, fried food, and empty carbs. No cheat days… at most, a single cheat meal here and there. If you want a “treat,” make it sparkling water.
3. Weights third. Three solid sessions a week. Focus on compound, functional lifts: squats, deadlifts, presses, pull-ups, push-ups, planks. Don’t train to look big, train to move like an athlete.
4. Cardio last. Start mornings fasted with forty minutes of cardio: treadmill, bike, or rowing. If the tank allows, add a second session later.
5. Consistency. Do it day after day. That’s the only “secret.”
Sleep, eat clean, lift heavy, do your cardio, and repeat.
