Imagine you are 50 years old.
Now imagine you are in the best shape of your entire life.
And not just good shape but like incredible shape….more ripped than most 20 year old college dudes who hit the gym every day.
Don’t think it’s possible? Think again.
A few months ago I had a short chat with a gentleman named Glenn on Twitter. His profile said he was 50 years old but his profile picture was not one of your “typical” 50 year old dude.
So I replied to Glenn and said…”dude you are seriously 50 years old?” And here was Glenn’s response:
Of course I was super curious to find out what’s going on here.
How the hell did this guy get into this kind of shape? And how does he stay in that kind of shape at 50 years old?
I know this is possible but it’s so far from “the norm” that I had to see what’s going on here. I need details!!
So I asked Glenn if he would be up for an interview and being the good dude that he is, he agreed.
I thought this would be really helpful for us Dad’s to see what’s possible for us as we enter our latter years.
I think what screws most of us up is our own mental limitations. We assume that getting older means getting out of shape. Having problems. Slowing down and all that bullshit.
But as you will see, you CAN actually do the complete opposite.
You can get stronger and leaner. You can eliminate aches and pains. You can have more natural energy.
You can get into the kind of shape that makes your buddies go “Holy shit man! What the hell are you doing? You been workin out?”
You can do it. It’s totally possible.
Here’s my interview with Glenn Davis. A regular dude just like me and you who is living proof of what is actually possible when you do the right things and “most” important of all when you have the right mindset.
1. Tell me about your background: Where are you from? Do you have kids? What kind of work do you do? What kinds of physical activities are you involved in?
- I live in Westminster, MA
- Married 23 years
- I have 3 daughters 22,17,14
- I am a Vice President of Commercial Real Estate Lending for a community bank
- I trail run, obstacle course race, mountain bike, hike, obstacle courses
2. You are extremely fit at 50. Were you always in good shape?
I have always been in okay shape. However, the past two years I have really kicked it up an notch. I set a goal when I turned 48 to prove to myself and others that I could still train at a high level and add muscle to my 48 year old body. Ive never really struggled with weight gaining. Although 2 years ago I was at 180 pounds and looked at myself in the mirror and was not happy. So I lost 30 pounds bringing my weight to 150 and have since gained 10 pounds of muscle in two years and now weigh 160.
3. What health struggles/challenges have you had to overcome? What helped you get over those hurdles?
I’ve never had any health struggles. Ive never had surgery nor taken any medications. The only real injury that I have sustained was in July 2015 where I was doing a very difficult core exercise and I felt/heard a loud snap. Nearly past out at the gym! I managed to drive myself home. Was in an incredible amount of pain so we called 911 and was taken to the hospital via ambulance. What had happened was I tore my intercostal muscles and oblique muscle. I was out of training for two months and went to Physical Therapy 2 times a week for 6 weeks. I competed in my first Spartan race late September 2015. The sports medicine doctor said I would not be able to compete for at least 6 months. (proved him wrong)
4. What does your exercise routine look like? Bodyweight workouts? Weight workouts? CrossFit? Cardio?
I wake up everyday at 3:45am. Go to the gym and work out using weights one muscle group per week. I am a firm believer that rest in between muscle groups is equally as important as working the actual muscle group (especially at 50 years old)
Weights:
Monday: chest and abs/obliques
Tuesday: biceps and traps
Wednesday: Shoulders and abs
Thursday: back and traps
Friday: Triceps and abs/obliques
Trail Run:
Wednesday: 2.25 miles (combination up and down local mountain)
Tuesday: mountain bike on local single track trails 5-20 miles
Saturday : 5/7 miles (combination up and down local mountain)
Backyard Obstacle Course:
3-4 times a week at night and weekends. I don’t believe in Cross-Fit but that’s just my personal preference.
Here’s a video of Glenn doing one of his body weight workouts:
5. What does your diet look like? Like what’s a typical day look like in terms of what meals you eat?
Typical eating: I don’t eat until I am finished with gym (usually around 6am)
Breakfast: 1 cup coffee, 6 egg whites with Spinach, 30 grams of Whey Isolate Protein drink, 16 oz fruit smoothie with 4 egg whites and 1/2 kale, water, water, water
10:30 snack: usually handful of whole almonds, Oikos Triple Zero yogurt 5.3 oz
Lunch: 1/2 grilled chicken breast, 1 sweet potato, cup broccoli (sometimes salad)
2:00 snack: Oikos Triple Zero yogurt 5.3 oz, banana (sometimes pretzels)
Dinner: 30 grams of Whey Isolate Protein drink and pretty much whatever my wife makes for the family. Usually it involves a pasta , vegetable and meat. I have about a cup of milk per day and I only drink Fairlife milk fat free
I don’t eat after 6:30 at night and if I do its usually consists of cottage cheese, yogurt or peanut butter.
6. Do you know what your macro-nutrient breakdown looks like (ex: 50% protein, 30% carb, 20% fat etc.)?
As far as macronutrients… I’ve been there done that Tim. I know the proper %’s to body weight but I would be lying to you if I told you I monitored those closely. Typically I get about 1-1.5 grams of protein per pound I weigh, 1gr of carb for every pound I weigh and about 1/4 – 1/2 gr of fat per every pound I weigh. As I said, I have never been overweight my entire life. (good genetics I guess) I really am in tune with what my body needs in the form of food and exercise. My philosophy on managing your macronutrients is such that it is really important if you are trying to lose weight or have a health conditions such as diabetes or heart problems and so on. That doesn’t go to say that managing them isn’t important for a healthy lifestyle but for me personally, I practiced that style of living most of my life which is probably why I am in as good of shape at my age because its about my lifestyle not monitoring.
7. If you could go back in time say 20 years ago – what would you do differently as far as diet – based on what you know now?
Id have to go back more than twenty years. More like 30 years I guess. I would have had a more balanced diet and listened to people that were older than me and had the trial and error experience
8. Why do you think you have been able to achieve such a high level of fitness at 50 years old when so many others at your age struggle to be healthy.
I can only speak for myself on this question Tim. This is a lifestyle for me. Its how I live everyday. I work extremely hard to stay in my condition! I never settle for just feeling and looking “okay”. I want to look and feel the best all the time. I firmly believe that genetics play an important role in the healthiness of people. I also believe that one can achieve a high level of fitness if that’s what they really truly want. Its what I call 100/100. Translated that means its not 80% diet 20% exercise or whatever combination one decides is their percentage of importance. Its always 100% diet and 100% exercise. You have to commit to the lifestyle. Its not a fad or a temporary fix. It is forever if you want to have a high level of fitness.
9. What advice would you give someone who knows they need to change the course of their health but doesn’t know what to do?
- Start with small goals but definitely have a larger one in sight
- Start eating healthy BEFORE going to a health club
- Eat healthy (everyone knows that an apple is better than ice cream)
- NEVER compare/measure yourself to someone else
- Hold yourself accountable
So what do you think? What thoughts or questions came up as you read the interview? Did you notice any limiting beliefs about yourself? You CAN massively improve your health. What’s holding you back? Not enough time? Not enough energy? Don’t know what to do? Let me know in the comments below.