Who this is for Men 50+ who want a calm, clear start that works with busy life and sore joints.
How this works
- Track only four things: protein, steps, sleep, and strength sessions.
- Eat satisfying meals with protein and fiber.
- Walk daily. Lift twice this week.
- Handle social events without losing momentum.
Daily targets
- Protein: 0.7–1.0 g per pound of goal body weight
- Example: Goal 190 lb → 130–190 g per day
- Steps: baseline + 1,000 (build toward 8–10k)
- Sleep: 7 hours most nights
- Strength: 2 full-body sessions this week (20–30 minutes)
Grocery list (for the week)
- Proteins: eggs, egg whites, Greek yogurt, cottage cheese, chicken breast or thighs, lean ground beef or turkey, deli turkey, canned tuna/salmon, tofu or tempeh, whey or casein protein
- Carbs/fiber: oats, berries, bananas, apples, brown rice, potatoes, whole-grain wraps, beans, lentils
- Veggies: salad mix, spinach, broccoli, green beans, peppers, carrots
- Fats: olive oil, avocado, nuts
- Flavor/helpers: salsa, mustard, hot sauce, spice blends, zero-cal drinks
Meal anchors (30–50 g protein ideas)
- Breakfast: 1) Greek yogurt bowl + whey; 2) 3 eggs + egg whites scramble
- Lunch: 1) Chicken bowl with rice, beans, veggies; 2) Tuna wrap + salad
- Dinner: 1) Lean steak or salmon + potatoes + green veg; 2) Turkey chili
- Snacks: cottage cheese + fruit; protein shake; jerky; light string cheese
The two strength workouts (no gym needed)
- Day A
- Hinge: Romanian deadlift (DBs) 3×8–12
- Push: Incline push-up or DB press 3×8–12
- Row: One-arm DB row 3×8–12/side
- Core/Carry: Suitcase carry 3×30–60 seconds/side
- Day B
- Squat: Box or goblet squat 3×8–12
- Pull: Band row or lat pulldown 3×8–12
- Shoulder: DB shoulder press 3×8–12
- Core: Dead bug 3×8–12/side Notes:
- Choose a load where the last 2 reps are challenging but safe (RPE ~7–8).
- If joints complain, shorten the range and slow the lowering phase.
Daily plan
Day 1: Set your baseline and start strong
- Protein: Hit your daily target. Anchor breakfast at 30–40 g.
- Steps: Measure your normal steps today.
- Sleep: Set a bedtime to allow 7 hours. Caffeine before noon.
- Strength: None. Focus on a 10-minute walk after dinner.
- Social script: If eating out, order lean protein first; sides second.
- Quick win: Prep tomorrow’s breakfast and one protein snack.
Day 2: First strength session (Day A)
- Protein: 30–50 g at lunch. Add veggies or beans for fiber.
- Steps: Baseline + 1,000.
- Sleep: Dim screens after dinner; 10 minutes of wind-down.
- Strength: Do Day A, 20–30 minutes.
- Social script: If a drink is planned, choose spirits with diet mixer; 1:1 water.
- Quick win: Mix a protein shake right after lifting.
Day 3: Recovery and rhythm
- Protein: 30–50 g at dinner. Keep liquids low-cal.
- Steps: Same as Day 2. Add a 5–10 minute walk after meals.
- Sleep: Keep bedtime; keep bedroom cool and dark.
- Strength: None. 5 minutes of easy mobility or stretching.
- Social script: If snacks appear at work, use HALT check; have your protein snack first.
- Quick win: Prep two lunches for Days 4–5.
Day 4: Second strength session (Day B)
- Protein: Nail breakfast protein again. Add fruit or oats.
- Steps: Baseline + 1,000.
- Sleep: Repeat yesterday’s routine.
- Strength: Do Day B, 20–30 minutes.
- Social script: If dessert is special, split it; if not, skip.
- Quick win: Put bands or DBs where you can see them.
Day 5: Consolidate the habits
- Protein: Check your running total by mid-afternoon; top up with yogurt or a shake.
- Steps: Keep the streak. Add a 10-minute evening walk.
- Sleep: Keep caffeine cut-off. Short breathing drill at bedtime.
- Strength: None. If joints feel tight, do 5 minutes of mobility.
- Social script: Weekend plan: write a 3-choice card (drinks limit, protein order, walk).
- Quick win: Refill water bottle right after meals.
Day 6: Weekend-proof day
- Protein: Pre-game with 30–40 g protein before events.
- Steps: Add an extra 1,000 if you can; walk before the event.
- Sleep: Hydrate and aim to be in bed on time.
- Strength: Optional light circuit: 1–2 sets of your favorite moves.
- Social script: Decide your first order now. Swap sugary mixers for diet or soda water.
- Quick win: Put shoes by the door for a 10-minute after-dinner walk.
Day 7: Review and plan the next week
- Protein: Hit target early; lighter dinner if you’re not hungry.
- Steps: Hit the week’s goal. Short family walk.
- Sleep: Plan tomorrow’s bedtime and caffeine cut-off.
- Strength: None. Review your log and body signals.
- Social script: If you overdid it yesterday, hydrate, protein at breakfast, and walk.
- Quick win: Set up next week’s training times in your calendar.
Simple tracking page (printable)
- Today’s protein goal: ______ g Actual: ______ g
- Steps goal: ______ Actual: ______
- Sleep goal: 7 hours Actual: ______
- Strength session (circle): None / Day A / Day B
- One win today: _______________________________
- Notes (energy, joints, social events): __________________
Menus you can rotate
Two 1,800–2,200 calorie sample days (adjust portions to your needs)
Day A menu
- Breakfast: Greek yogurt (1.5 cups) + whey scoop + berries
- Lunch: Chicken bowl: 6–8 oz chicken, 1 cup rice, 1/2 cup beans, salsa, veggies
- Snack: Cottage cheese cup + apple
- Dinner: Salmon 6–8 oz, potatoes, broccoli, olive oil drizzle
- Optional: Casein shake before bed if protein is short
Day B menu
- Breakfast: 3 eggs + 1/2 cup egg whites scramble, spinach, whole-grain wrap
- Lunch: Tuna wrap with Greek yogurt “mayo,” side salad
- Snack: Protein shake + banana
- Dinner: Lean steak or turkey chili, green beans, small rice or potato
- Optional: Berries with light whipped topping
Alcohol guide for this week
- Max 2 drinks on any day; skip the day before a lift if possible.
- Best options: spirits with diet mixers, light beer, dry wine.
- Always add 1 glass of water per drink and a 10-minute walk after.
Safety and adjustments
- Sore joints: reduce range of motion; pause 1–2 seconds at the bottom; slow the lowering.
- Meds/conditions: talk with your doctor before adding creatine or big diet changes.
- Fatigue: keep protein and steps; make lifts shorter, not heavier.
End-of-week review
- Did you hit protein at least 5 of 7 days?
- Did you complete 2 strength sessions?
- Did you add 1,000 steps above baseline most days?
- Did you get 7 hours of sleep at least 4 nights?
- Choose one habit to improve next week and set a tiny rule. Example: “Protein at breakfast every day.”