Welcome to Fitter After 40! This is your first stop to set yourself up for success. Foundations Module – Learn the core principles of training, nutrition, and mindset. Nutrition Setup – Set up your meals and understand how to fuel your body effectively. Protein Target Calculator – Figure out exactly how much protein you need to hit your goals. Week 1 Training Plan – Your first week of workouts designed to build momentum. Take it one step at a time, track your progress, and stay consistent.

2 Day Shred Protocol is built for busy men 40+ who want efficient fat loss without living in the gym. Train twice per week with full-body workouts focused on progressive overload to preserve muscle and burn fat. Add 2–3 Zone 2 cardio sessions and 10–12k daily steps to maximize results, improve heart health, and stay lean while protecting recovery.

3 Day Shred Protocol is built for men 40+ seeking strength, fat loss, and consistency. Train 2 upper-body and 1 lower-body session per week, focused on progressive overload to build muscle and burn fat. Add 2–3 Zone 2 cardio sessions plus 10–12k daily steps to support heart health, recovery, and sustainable results without overtraining.

My 4-Day Build Upper/Lower Split is designed to maximize muscle growth with smart structure and recovery. The first half of the week focuses on chest, arms, quads, and calves, while the second half emphasizes shoulders, back, glutes, and hamstrings. Each muscle group is trained twice weekly, making it ideal for newer lifters who want consistent progress, balanced development, and a clear plan to build size and strength.

The Meal Plan section in my SKOOL course provides structured guidance for 1800–2600 calories per day, making it flexible for fat loss, maintenance, or lean bulking. It’s designed to simplify nutrition, help you hit your calorie and protein targets, and support consistent progress. With easy-to-follow meals, portion control tips, and practical food options, it removes guesswork and keeps your diet sustainable while fueling muscle growth and overall performance.

Over 60 simple, delicious recipes to help you shred fat, pack on lean muscle, and eat like a champion — without spending hours in the kitchen. Whether you're just starting your fitness journey or looking to break through a plateau, this cookbook is your ultimate guide to meals that work as hard as you do. Every recipe is designed with real results in mind: high-protein, nutrient-dense, and ridiculously easy to make.

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