How to Lose Weight After 30 as a Man

When it comes to weight loss it can be simple. But as we age, one thing I have observed that gets harder. I say this because of years of coaching. I have seen it all. The 33 year old trying to take control of his weight and health for the first time. The 40 year old who wants to get back in shape to keep up with his kids.

You have the Dad who can make time to work out and hit the gym but has zero control over eating. And you have the Dad who has 3 to 4 kids sports events every week and it is constant chaos.

I understand these things because I have helped people just like you walk through them.

This guide is for the guys who can make time for the gym and are somewhat consistent but when it comes to meals there is no control. I am not going to hold back. I am going to give you everything and all you have to do is follow.

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The Food Structure That Actually Works

The first thing we have to address is your macros. Macros are simply Protein, Carbs and Fats. They make up your total caloric intake. Once you know your numbers you know exactly what to eat every day to lose fat without starving.

Once you have your macros the key is building a meal prep structure you can actually stick to. Do not prep for 7 days straight. Prep for 3 to 4 days, then swap your recipes for the next 3 to 4 days so you are not eating the same food over and over and burning out by day 3.

And every 2 to 3 weeks allow yourself a treat meal. Enjoy it. If you are consistent in the gym and hitting your targets the rest of the time you are good. Just do not let one meal turn into a relapse. Pick it back up the next day.

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Real Results: Ray

Ray struggled with food. No matter how hard he tried with diets nothing ever worked out. But one thing Ray was actually good at without realizing it was meal prepping. Him and his wife were always on top of it. What he lacked was how to set it up properly.

Ray thought meal prepping meant chicken, broccoli and rice every single day. That is not what we did. I got him his macros, built him a rotating meal plan he could actually enjoy, and the results spoke for themselves.

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Real Results: Paul

Paul is the guy who just does not have the time. 3 to 4 kids. Always a hassle to get into the gym. So we made it work at home. In terms of meals Paul was pretty good except for a little overeating. Once we got a caloric deficit dialed in for his specific body that was all it took.

Here is what they do not tell you. They push this diet and that diet. But honestly just get into a caloric deficit that you can stick to and eat healthy 75 percent of the time while in that deficit. That is it. You win.

For Paul's workouts I built him a home routine with just a pair of dumbbells and a multi stack machine. And every 4 to 6 weeks I increased the difficulty and introduced something new so he never plateaued and never got bored.

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Real Results: Kyle

Kyle used to be an athlete. He was in shape but over the years he just lost it. He is an amazing photographer and videographer who travels constantly. Bangkok. Texas. Hawaii. Different gym or no gym every few weeks.

What I did for Kyle was consistently adjust his plan to wherever he was heading. Hotel gym in Bangkok. Different routine. Back in the states. Adjusted again. In Hawaii with no gym access at all. Full body calisthenics.

The point is you have to be adaptable. Wherever you go, find something to work with. Once Kyle had the structure and the workout plan dialed in, he knew exactly what to eat because I provided a meal plan that adapted with him. For some of you that is all you need. Something to follow. A Monday to Friday plan you can execute and build on.

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A Simple 3 Day Routine To Start

Here is a legitimate starting point for most guys. Upper body, lower body, full body. Three days a week. Consistent for 4 to 6 weeks. Then increase the difficulty.

Day 1 — Upper Body (Machine Based)

Upper body machine based workout focusing on strength and hypertrophy. Perform each exercise with proper form and controlled movement.

Exercise	Sets / Reps
Machine Seated Parallel Grip Chest Press	3 sets x 10
Seated Row Machine	3 sets x 10
Machine Seated Shoulder Press	3 sets x 12 reps
Machine Lat Pull Down	3 sets x 12 reps
Machine Bicep Curl	3 sets x 12 reps
Tricep Push Down	3 sets x 10 reps

Day 2 — Lower Body (Machine Based)

Perform each exercise in the order listed, completing all sets and reps with the specified rest periods. Focus on controlled movements and proper form.

Exercise	Sets / Reps
Angled Machine Leg Press	4 sets x 12 reps
Machine Lying Leg Curl	4 sets x 12 reps
Machine Seated Leg Extension	4 sets x 12 reps
Hammer Strength Select Hip Abduction	4 sets x 12 reps
DB Calf Raises	3 sets x 10 reps

Day 3 — Full Body Routine

Perform each superset with the specified sets and reps. Rest for the indicated time between exercises and supersets. Maintain proper form and control throughout. Est. 41 minutes.

Exercise	Sets / Reps
Dumbbell Squat	3 sets x 10 reps
Dumbbell Romanian Deadlift	3 sets x 8 reps
Rest 90 seconds
Reverse Crunch	3 sets x 10 reps
Crossovers	3 sets x 8 each side
Rest 90 seconds
Dumbbell Bent Over Row	3 sets x 10 reps
Dumbbell Bicep Curl	3 sets x 12 reps
Dumbbell Seated Tricep Kickback	3 sets x 10 reps

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The Bottom Line

If you are over 30 the formula is simple. Get a structure. Get a routine. Build on it. Become adaptable. If you do the things laid out above you will lose your next 20 to 40 pounds. Stay consistent, stick to it and never stop.

You can have a bad day. Do not let a bad day lead to a bad week. If you had a terrible meal and overindulged, it is fine. It happens to me too. Just do not let it carry into the next meal. Pick it back up immediately.