I recently recorded a podcast episode about how I gained 4.5 lbs of muscle and only 0.4% body fat over seven months. Many people asked about the details behind my diet and workout plan, so here’s a detailed breakdown of everything I did and why.

Remember, this plan was for someone who’s been lifting weights for over 30 years and is very active. So keep that in mind.

Nutrition Plan

1. Caloric Surplus: I consumed approximately 3,500 calories per day, slightly above my daily energy requirements.
   

2. High Protein Intake: I aimed for 210-220 grams of protein per day to support muscle growth and recovery.
   

3. Balanced Macronutrients: The remainder of my calories came from a balance of carbohydrates and fats.

Shopping List

My diet was fairly consistent, and I usually consumed the same meals from Monday to Friday. On Saturdays, I’d stay on plan and then eat one fun meal with the family. On Sundays, I often skip breakfast and only eat two meals.

My staple lunches consists of roasted vegetables and a type of protein, typically fish or chicken. Every Sunday, I roast a variety of vegetables, store them in a Tupperware container, and consume around 200-300g of these vegetables alongside some protein during the week.

Dinner was the same with added carbs, typically potatoes, rice, rice cakes, and/or berries.

For breakfast, I typically have a large omelette with eggs, additional egg whites, vegetables, and a variety of meats such as turkey bacon, bacon, or sausage.

I know…it’s boring. But it’s repeatable!

Supplements

Resistance Training Plan

1. Weight Training: I performed 12-15 working sets per body part per week, split over 3 full-body workouts. Working sets were challenging, leaving only 2-3 reps in reserve before failure.

2. Warm-Up Sets: I always performed warm-up sets before working sets to prevent injury and prime my body for the heavier lifts.

3. Compound Exercises: I focused on compound exercises like squats, lunges, presses, and pulls to maximize muscle recruitment.

4. Supersets: To maintain high intensity and save time, I often paired exercises in supersets, resting 2.5-3 minutes between sets.

Example Workout

15 Minute General Warm-Up
*My warm-up is perfectly detailed in the AIM7 app

• 2 warm-up sets before working sets

• A1. Trap Bar Pull 4 x 3

• A2. Incline Plyo Pushup 4 x 5

• Rest 2.5 minutes after each superset

• 2-3 warm-up sets before working sets

• A1. Dumbbell Floor Press 3-4 x 5

• 2. Barbell RDL 3-4 x 5

• Rest 2.5 minutes after each superset

• 1-2 warm-up sets before working sets

• A1. Lateral DB Shoulder Raises x 12

• A2. Roman Chair Sit-Up x 12

• A3. Seated Calf Raise

• Rest 2 minutes after each giant set and repeat 3-4 times

Aerobic and Daily Activity

1. Zone 2 Cardio: I performed 2 hours of low-intensity, zone 2 aerobic per week.

2. Daily Walks: I aimed for 10,000 steps per day, walking every morning for 30 minutes with a weighted vest and 1-15 minutes after every meal. Sometimes I’d wrap up the evening with a 20-30 minute family walk.

Recovery and Stress Management

1. Sleep: Prioritizing quality sleep was crucial for recovery and overall well-being. My average sleep duration was approximately 7.5 hours per night

2. Family & Friends: Outside of my relationship with God, my family is my ultimate priority. Even though I was working like crazy, I focused on spending quality time with my wife, and kids, and regularly doing life with close friends.

3. Flexibility: I listened to my body and adjusted my workouts when necessary, sometimes swapping a weight training day for a cardio day or taking a rest day. I use the AIM7 readiness score and recommendations to dial my training up and down.

Wrap Up

By following this plan consistently over 7 months, I was able to gain a significant amount of muscle while minimizing fat gain. The key factors in my success were a strategic caloric surplus, moderate volume weight training, consistent aerobic exercise and steps, and a focus on sleep and adjusting my workouts using AIM7.

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