Building Muscle After 30: The 15lbs You Want to Lose Could Be Gone in Just 3 Months—Using This System That’s Helping Men Look and Feel 10 Years Younger

Understanding Muscle Building After 30

Building muscle after the age of 30 can present unique challenges, but it is entirely achievable with the right approach. 

And every man should feel their best self mentally and physically.

All should be able to feel this.

Sadly, it’s not the case with every guy.

And that’s not the case with you.

But… that shouldn’t be the case and is something you should want to fix because you should be proud of who you are.

After training men for the past 18 years, I know this all too well as I help clients like yourself daily.

So, if you want to change your physique, and feel more vibrant and fuller of energy then this post is for you.

I know it may be a long post but I promise you’ll get value out of it.

I’m just here to share knowledge and be of service as I can by helping to pass on what I know has worked for the many men such as yourself I have helped.

And the best part is, they always had it within them.

They just needed to be shown the right tools and direction just as you do.

But before we do that we need to go into the things that you have been doing which have been causing you problems first.

You Always Feel Tired and A Shell of Your Former Self.

It always starts with accountability and action. The precursors to building up your self-esteem and character.

Every day, you’re expected to show up at your absolute best—at work, in your relationships, and in every aspect of your life. 

But the truth is you feel drained. And you can’t escape something like that as it’s as real as if someone is smacking you in the face every day.

Just the constant demands of life and being able to. You feel it in your body. Stress and exhaustion are your daily companions, and it’s taking a toll on your health and your energy.

But the real problem isn’t just how tired you feel—it’s how you’ve let your body reflect that fatigue. 

And also, the number of problems you have let yourself take on over the years by neglecting your physical and mental health.

All those small moments for the number of years of you neglecting what you needed to do helped shape this reality.

“I’ll get to this tomorrow”, “I’m just too exhausted I’ll do it later”, “I don’t feel like it”.

Sound familiar? All of these little choices have added up to the reality you encompass today.

And when you look in the mirror, you feel as though it’s a reflection of that. 

Instead, the weight, the sluggishness, and the body that doesn’t match your ambitious mindset have continued to persist. 

You’ve let yourself go, and deep down, you know it’s hurting your confidence.

It’s frustrating, isn’t it? 

You’re successful in certain areas of your life, but when it comes to your health, you’re stuck. 

You feel like you’ve tried everything—yet you’re still not seeing the results you want. 

The more you push, the more it feels like your time is slipping away. 

But the most frustrating part? You know you’re capable of more.

You’re Not Alone in This Struggle.

The truth is, you’re not the only one dealing with this. 

Many men face the same or similar frustrations. 

But what’s even worse is the overwhelming advice coming from people who don’t understand the pressures you face. 

Everyone has a different theory, a new trend, or some miracle diet to try. 

And you? You’re stuck sifting through all of it, unsure what will actually work for you.

The Mistakes That Are Holding You Back.

Let’s talk about the biggest mistakes that are keeping you stuck in this cycle of frustration.

Mistake #1: Relying on generic solutions.

You’ve downloaded countless apps, tried diet plans from the latest influencer, and watched YouTube videos that claim to offer quick fixes. 

The problem is they lack the personalization you need. You don’t need a one-size-fits-all approach—you need something specifically tailored to your lifestyle, your goals, and your body.

Mistake #2: Sticking to the wrong environment.

Joining helpful communities is a step in the right direction.

But sometimes the step may be too small. 

You want to mimic settings such as this group and you can’t expect to transform your body if you’re surrounded by people who don’t share your vision. 

Whether it’s friends who live for the weekend party or colleagues who push unhealthy eating habits, your environment plays a huge role in your success. 

If you’re constantly around distractions, how can you stay focused on your goals?

Mistake #3: Searching for quick fixes.

You KNOW yourself that with what you have done in your life, with something you have taken time and respect to build, whether it be your profession, your invention, your relationship with your kids or wife, etc., it takes effort.

How that effort is perceived is dependent on the man himself but YOU know there is action that needs to be applied.

And at times, it’s tempting to chase after the latest “fad” diet or miracle weight-loss pill. 

You want fast results, but those shortcuts never lead to long-term success. 

Never.

They’re designed to give you instant gratification, but they don’t address the real root cause of your challenges you face. 

The quick fixes only leave you frustrated and exhausted—without the results you deserve.

There is a difference between getting fast results and shortcuts. 

Fast results can still be done only if everything that pertains tot he equation is done correclty.

Shortcuts never get you anywhere.

But When The Rubber Meets The Road

Imagine months from now, after the steps below you will read soon you, feel like a completely different person. 

You’ve got more energy than you’ve had in years. 

No more dragging yourself through the day—your mind is sharp, and your body feels powerful. You’ve dropped those 15 pounds and are seeing the muscle definition that’s been hiding underneath for far too long. 

Your clothes fit better, you feel more confident, and most importantly, you’ve regained your youthful vigor.

And not just that—you feel strong and masculine again. 

You’re no longer the guy who’s constantly battling his body; you’re the man who’s in control.

You’ve taken back the reigns on your health and your life, and everything else—work, relationships, everything—seems to follow suit. 

You feel unstoppable.

This Transformation Doesn’t Have to Be a Dream. And if you apply the steps below starting tomorrow it can be a reality in the near distant future.

Here’s What You Need to Do.

Knowing your Nutrition

Calories:

The first thing you need to do is learn to measure your calories. Out of anything else, this is the most important thing.

What you are going to do is calculate 7 days in a row of EVERYTHING you eat. Doesn’t matter if you eat one meal or 5 meals in a day. 

If you undereat or overeat, if it’s junk food or healthy, don’t change anything now because you're conscious of it.

Write everything down and how many calories are in each food you eat.

Write down how many calories you are taking from your beverages as well. Mark everything down.

When you do this, you will be surprised at how much you are actually eating. A lot of people undercalculate what they intake, it’s been shown in numerous studies so don’t be so sure that you don’t do it either.

After you have calculated one week's worth and have your rough caloric intake for every day for seven days, you then will add up all seven days and divide it by seven because, well you guessed it, there are seven days in a week!

Now once you have this number, you’re going to drop 300 to 500 calories from that number to be in a deficit.

Because even though your calories may not be consistent every day, we are trying to get you structured and situated where your metabolism gets regulated with the same flow of food intake daily while consistently staying in a deficit.

This also builds a great habit for you to become structured in your approach to your nutrition.

Being in a calorie deficit you will possibly see some energy loss. This can be migrated through some of the foods your intake and also maintaining fiber to around 30g but you will have to play with this a bit, everyone is different.

There are people online now, some with a lot of followers, and think they seem to be in a place or position to say that counting calories doesn’t work. 

And I’m going to tell you that is a load of bullshit. Yes, it is possible that you don’t have to count calories to have weight loss or even just make healthier choices to get results.

But this is a form of measurement, and what gets measured gets accomplished. It’s another way big way to enable your success.

I can already hear some people complaining now. “Uh but do I really have to? No, you don’t but if you are serious about weight loss or your health in general then why wouldn’t you want to learn something that could help? 

If you're already complaining now and don’t want to put in any effort then you don’t care. 

It’s not even up for argument as it’s just a fact that it works.

Macros:

Now that you have the foundation on how many calories you are taking, you need to see how many macros you will be having within that calorie limit.

Higher protein is a must as it aids the most in weight loss and helps with sustaining muscle as much as possible when you are in a weight loss phase.

Just note, that if you don’t completely hit these numbers all the time it’s fine. Not every food or meal is going to have exactly the macros you need and your body still utilizes fats and carbs for muscle building as well so don’t sweat it.

Just do your best.

So, you’re going to take your total calorie intake, let’s say it’s 2000 calories for the example and you will divide it by the percentages you give each macro.

2000 calories total

50% protein - 2000 x .50 = 1000

30% carbs - 2000 x .30 = 600

20% fats - 2000 x .20 = 400

Based on the calculations you would be dedicating 1000 calories to protein, 600 calories to carbs, and 400 to fats. 

What kind of carbs and fats and protein you need or should be using doesn’t matter as much now.

You just need to focus on bringing down the weight and building some muscle. 

Follow the basics first and then you can get into the more in-depth things later on.

But make sure to go based on what you calculated your calories to. And stick to it day after day with CONSISTENT effort and putting in the best effort you can.

There will be distractions, and you will have people who try to derail you but if you stay consistent you will see success.

Cheat Meals:

I already know what you’re thinking. “But what about cheat meals??” or “There's no way I can give up coffee with cream”.

You don’t have to. No one is saying you need to give it up.

If you CHOOSE to go down a route to eliminate certain foods because you believe it will help you better sustain your ability to stay consistent then do so.

This is fine; however, you still need to be in a deficit.

Where you have gone wrong before is when you were told you could have a cheat meal right away on the weekend.

You see when you did that you ended up eating the calories you had lost during the week from being in a deficit, or worse, you ended up eating a little more.

People do not understand how having that one meal with several drinks can place you right back into the same position you were just starting a week ago.

So, can you have cheat meals? Of course! But you need to do it strategically.

First off, you can’t eat great and be in a deficit for five days and then overload on the weekend. You always, ALWAYS need to be in the form of a deficit to lose the weight and continue to do so.

So, you can either do two things here.

You can have the food you want as long as you're in a deficit and you always stay in a deficit.

Or

You eat straight into a deficit for 13 days and then on the 14th day or the next weekend, whatever your schedule permits, you have the meal you have been wanting to have.

This way, even if you go overboard a bit, you have been in a deficit for 2 straight weeks which will still keep you in a deficit even if you happen to have a meal with higher calories.

I mean as long as you're not vacuuming food like you’re at a hot dog-eating competition you’ll be fine.

This is great because it gives you options on what route you want to take, be able to enjoy certain foods you like, and still be in a deficit.

Or if you prefer to just stay in a continued deficit for longer you can do that too.

I have clients now and have had clients in the past who just enjoy a continued deficit. They prefer the idea of knowing they won’t taste certain foods that will trigger them to want to go and binge eat certain foods.

It really depends on the person but the options are there for you to take.

Designing Your Weight Lifting Program

Be honest. How many times have you walked into the gym, looked around, scratched your head, and just decided to try anything that was in front of you?

Or how many basic exercise routines have you used on the internet in the gym and applied haphazardly with no real results? 

Probably several times.

You left feeling the gym knowing it was an underwhelming workout and you know it yourself.

You don’t want to be feeling as though you left the gym knowing it was just a blah workout.

You want to be challenged.

Not killed or destroyed.

But challenged.

Never be scared of that word when it comes to lifting weights and fitness as it will be your best friend in terms of allowing you to grow, gain results, and become stronger over time.

Weightlifting:

For now, you will dedicate a total of five days to exercise.

Five days?!

Yes, five days.

If you want to start seeing great results and put yourself in a position to keep maintaining them you are going to have to challenge yourself.

Remember I said to challenge not destroy. And down below I’ll show you how this can be applied for a total of five days of a program without you killing yourself but challenging you enough to keep getting results.

One thing I highly suggest you do is to write everything out. 

The program you end up putting together from the information below should be written out so you know EXACTLY what you will be doing for the next 3 months.

There is no guessing, no thinking, just action, consistency, and results. That’s it

So make sure to either write it down, put it on your phone or computer, or whatever, just make sure to know exactly what you are going to be doing. 

What Exercise to Do:

For three days out of the week, you will be doing weight lifting. You can pair any muscle groups together but it must be two of them.

I generally like to do 

Chest/back

Legs/Biceps

Triceps/Shoulders

But you can do any combo you want. It’s really up to you.

Spread these out during the week. Something like Monday, Tuesday, and Wednesday can work. If your schedule doesn’t allow it because you’re a very busy person then spread them out as best as possible.

Don’t stack them three days in a row, spread them out.

Sets and Reps:

This is where the intensity and building of muscle and aid with weight loss comes in.

You want to stay consistent with your repetitions and sets.

Now there are MANY techniques and ways you could go about doing this but again I’m going to simplify it for you to be able to get challenged and then increase with progressive overload and keep getting challenged.

For the first month:

For the first 4 weeks, you are going to aim for 3 sets of 12 to 15 reps.

You are going to do 3 different combinations of exercises by pairing a group together and super-setting them.

As an example, if you were doing chest and back then you can do a barbell chest press and then right after doing a bent-over dumbbell back row. This would count for one set. And aim for twelve to fifteen reps.

For the second month:

For the next 4 weeks, you are going to do three sets of fifteen reps.

You are going to do three different combinations of exercises by again pairing two groups of muscles.

You can keep the combinations the same, or you can change them it’s really up to you.

For the first two weeks, after every three sets, you are going to do one set of a conditioning exercise.

It could be various things such as but not limited to.

Running on the spot, feet switch, various methods of using battle ropes, ball slams, getting on the recumbent bike, going for a jog on the treadmill, etc.

You want to keep a medium intensity when doing these exercises for 45 seconds.

Don’t do this nonchalantly, put a bit of effort into it to get your heart moving a bit.

Be the best judge for yourself on what you can do but challenge yourself.

For the last two weeks of the second month, you are going to add this in two times. So, you will do three sets of a combination of exercises.

Then do your one 45-second conditioning exercise.

Then, move on to do another three sets of another combination of exercises.

And now complete another 45-second conditioning exercise. It could be the same one or another, that is completely up to you.

For the third month:

For the next 4 weeks, you are going to do three sets of fifteen reps and more. The aim is to try and do more than fifteen repetitions.

If you have noticed for the past two months, we have been building muscle conditioning and also continually challenging your muscles for growth.

For the first two weeks of the second month, you are going to add conditioning exercises two times. 

For the final two weeks, you will add in a conditioning exercise of your choice after every three sets for the entire session.

Cardio:

Now I know you hate cardio. It’s become the bad word to use within the firstness world especially if you are someone who prefers lifting completely.

You may have even been told some garbage like it completely breaks down muscle tissue, which is widely exaggerated as nutrition has a bigger part to play than most people think.

But for you, I want to highly encourage you to add in cardio. If you want to get the full benefits from this and give yourself the best chance of success then add it in.

It’s not just for weight loss purposes, although it will greatly help with this as well.

It’s also beneficial to strengthen your heart which obviously allows you to live longer.

And because you strengthen your lungs further and increase heart strength, you will also notice you can breathe easier and longer.

To me it’s a no-brainer and a win/win for you and the benefits you gain out of it are way worth it.

So, along with everything you are doing listed within the months up above, on two other days, you want to add in cardio.

Now let me be clear here. EVERYONE is on a different level on what they can handle with cardio.

You need to listen to your body and do what you can handle.

Start off with 10 to 15 minutes of walking on two other days of the week. For the first month.

Speed walking is great, usually a 3.0 to 4.0 speed on a treadmill generally is great to start off at.

Then up that in the second month, add in a light jog every 5 minutes. So, you will walk for five minutes and when you hit that five-minute mark you are going to jog for 20 to 30 seconds.

Repeat this process for 15 minutes.

In the third month, you just want to increase the allotted time from 15 minutes to 20 minutes.

Remember, we are creating progressive overload and continually wanting to challenge ourselves with smaller incremental increases for growth.

But listen to your body on what you can do and handle.

What Happens If You Don’t Do This?

If you choose to keep going down the same road, ignoring the fact that your body is changing in all the wrong ways, then things will only get worse. 

The weight will continue to pile on. 

Your stress will intensify. 

Your confidence will take a hit. 

The life you’ve worked so hard to build will continue to feel like it’s slipping through your fingers. 

And it won’t be long before your body shows signs of wear that can’t be ignored.

The Time to Act Is Now.

Take all the information you learned here and start applying it.

And in 3 months you’ll be much farther ahead with a different mindset.

And if you want help to ensure this plan gets put together flawlessly,

than all you have to do is click here to make it happen.

You results will be faster and workign with a coach such as myself will streamlien your results and education.

Youll be have the phyque you want and the energy you desire.

Whether you choose to go with me or not REMEMBER,

never give up.

Keep going.

Results are that far away if you stay consistent.

We never never move backwards only forewards.

We never create excuses just results.