Build Lean Muscle Over 40

'The Secret To Burning Fat And Building Lean Muscle In Your 40's And Beyond!'

As a health and fitness coach in my 40's, I understand the unique challenges that men over 40 face when it comes to achieving their fitness goals.

This guide is designed specifically for men over 40 who are looking to burn fat, build muscle, and maintain overall strength and vitality.

Hi, My name is Jai Bazevski,

This is me below in 2024 at 84.5kgs and 9.6% body fat.

I achieved these results using the exact same method I'll be teaching you in this free guide.
And results like this are also achievable for you when you follow the strategies laid out in this guide.

My Full Stats (2024)

Age: 43

Height: 183cm

Weight: 84.5kg

Body fat mass: 8.1kg

Body fat %: 9.6%

Skeletal muscle mass: 44kg

Muscle mass %: 52.07%

Abdominal fat %: 0.82%

Visceral fat level: 3

BMI: 25.2

Rank (male / 40's) Top 0.8%

Now that you've seen what's possible, let's dive into the exact strategies to help you build muscle and burn fat!

Part 1: Balanced Nutrition

Calorie & Macro Balance:
Focus on consuming a balanced amount of calories that supports muscle growth while promoting fat loss. Emphasise lean proteins, complex carbohydrates, healthy fats, and plenty of fruits, vegetables and water.

Foods to eat...

Protein (organic or wild caught)

Fish (wild)

Beef (grass fed organic)

Chicken (organic)

Kangaroo (wild)

Venison (wild)

Eggs (organic)

Cottage cheese (organic)

Beans & Lentils (organic)

Tofu (organic)

Bone broth (organic)

Protein powder (organic)

Fats (organic)

Butter (grass fed)

Olive / Coconut oil

Coconut yoghurt

Avocados

Coconuts

Walnuts

Almonds

Cashews

Nut butters

Chia seeds

Flax seeds

Cacao powder

Carbohydrates (organic)

Oats

Rice

Legume pastas

Vegetables

Sweet potatoes

Fruits

Honey

Millet

Barley

Quinoa

Saurkraut

Foods to avoid...

High sugar foods

Highly processed foods

Seed oils (sunflower oil, canola oil)

Deep fried foods

Pastries

Breads

Cakes

Chocolates and sweets

Soft drinks

Alcohol

Getting the right balance

To get started, set your macros to the following ratios;

40% protein

30% carbs

30% fat

Set your calories based on your goal;

To burn fat:

set daily calorie limit to 400 calories below your BMR.

To burn fat & build muscle:

set daily calorie limit to your BMR.

To build muscle:

set daily calorie limit to 400 calories above your BMR.

I recommend using the MyFitnessPal free app to track your macros and calories.

Use a BMR calculator to work out your Basal Metabolic Rate.

Protein Synthesis:
Ensure you're consuming enough protein to support muscle repair and growth. Most people fail to hit their protein numbers. Aim for approximately 2 grams per kilo of lean body weight per day.

This means if you're 100kgs but 20 of those 100kgs is excess body fat that you want to lose, you would have 160g of protein, not 200g. Your protein is fueling your lean mass, you don't want to feed your excess body fat, because protein is fuel for muscle, not fat. So work out what your ideal weight is at around 10-15% body fat, and go off that number to calculate your daily protein. It will likely be approx. 40% of your total calories.

Part 2: Resistance Training for Muscle Development

Compound Exercises:
Prioritise compound movements such as squats, deadlifts, bench presses, overhead press and pull-ups. These exercises engage multiple muscle groups, stimulate testosterone production, and aid in overall strength and muscle growth.

Isolated Exercises:

Isolating muscle groups is also an effective way to target specific muscle groups to make them grow in size and strength. Isolation exercises complement compound exercises in an exercise routine. These include bicep curls, lateral raises, tricep extensions, leg extensions, and leg curls.

Progressive Resistance:
Gradually increase the weights you lift or adjust the level of resistance to continuously challenge your muscles. This helps trigger muscle hypertrophy and prevent plateaus.

Train 4-6 times per week, spending no more than 45-60 mins at each session, with plenty of rest between sets. (approx 1-2 mins).

Aim for 10-15 reps per exercise, 4-5 sets per exercise, and 5-7 exercises per workout.

Part 3: Optimal Recovery and Injury Prevention

Recovery Strategies:
Prioritize recovery days, and adequate sleep to promote muscle repair, reduce inflammation, and prevent overtraining. Incorporate stretches, foam rolling, and mobility exercises to maintain joint health and prevent injuries. And aim to walk 30-60 mins, 3-5 times per week to burn calories and reduce muscle stiffness & pain.

Recovery supplements:

Water is number one for recovery. Aim for 35mL per kilo of body weight. So if you weight 100kg, you need 3.5 litres of water each day.

(35mL x 100kg = 3500mL)

Some useful daily supplements to incorporate are electrolyte salts, magnesium, zinc, vitamin B, C & D, and creatine. These will help lower inflammation, relax muscles, and help lower oxidative stress from training.

Conclusion:

By implementing these strategies into your lifestyle, you'll be well on your way to burning fat, building muscle, and maintaining overall strength and vitality in your 40s and beyond. Remember, consistency and patience are key to achieving sustainable results. Let's begin your journey to a fit and strong long life!

BONUS OFFER!

Would you like to try my specific training and diet program that I used to get into the top 0.8% category for Men in their 40's with single digit body fat and over 50% muscle mass?

If so, I have a special offer for you because you downloaded and read this guide and I know you're serious about working on your health and fitness goals and getting into the top 5% (or higher) category for Men over 40.

When you join the 40 day program "Build Lean Muscle Over 40" you will save 80% off the regular price. (this offer is only available for 7 days).

Here's what's included in the 40 day program;
"Build Lean Muscle Over 40"

40 Day Muscle Building Workout Program ($97 value)

✅ Follow the exact workout program that helped me get to single digit body fat with over 50% muscle mass at age 43! To be clear, I haven't taken any anabolic steroids, growth hormones or anything else to get these results, and you don't need to either. With the right approach, I can help you burn fat and build muscle simultaneously, in a way which doesn’t have any nasty side effects or is unsustainable. Learn this and you can ramp up your metabolism to always have a healthy body composition and feel great into your 50's and beyond.

Customised Fat Loss Diet Plan ($97 value)

✅ Learn how to eat for your body type and fire up your metabolism to start seeing fast results! After 14 years in the fitness industry, and personal training thousands of men to transform their bodies, I've figured out what each body type needs to eat to melt off the body fat. Diet is a critical factor for transforming your body shape, burning fat, and also building muscle. Allow me to customise the right diet for you to get you on the fast track and eliminate the guess work, and trial and error.

Private App With Exercise & Recipe Video Instructions ($79 value)

✅ Using my private app to access your workouts and meal plan makes it easy and convenient to follow your program. You can get your workouts done, and eat the right foods, all while tracking everything so I can support you and ensure you're on track and following the necessary steps to have a 40 day transformation! Follow the plan in your app and fire up your metabolism to start seeing fast results!

3x Phone Coaching Sessions - Days 0, 20 & 40 ($165 value)

✅ With my personal coaching over the phone, you will never be left feeling like you don't know what to do. On our first onboarding call, we go through every detail of the program, walk through the app, diet plan and workout program, so you can get started with confidence, knowing exactly what needs to be done to get started. Day 20 is our half-way coaching call, where we assess your progress, and make adjustments to take your gains to the next level for the second half of the program. And day 40 is our wrap up call where we celebrate your success, and get clear on what you need to do after the 40 days to keep your success rolling.

24/7 App Messenger & Email Support ($97 value)

✅ Your support doesn't end with your 3 coaching calls! Not only will I be touching base every week via app message to keep you motivated, you will also have 24/7 access to me via app message and email to support you along the way and answer any questions you have to keep you on track and help you with your training and diet plan.

Total Value: $535
(minus your 80% discount)
= $97 Time Sensitive Offer!

But you have to be quick because this offer is only valid for 7 days! Use the link below to get started on your "Build Lean Muscle Over 40" program and save 80% today!