How I Got Shredded at 61.
Let’s face it: 61 isn’t exactly the “peak physique” age. Most folks my age are planning retirement trips, not posing in a sparkly swimsuit under harsh competition lights.
But here I am, defying the odds and competing in my second bodybuilding competition at 61.
How did this karate- and walk-loving 61-year-old end up on this path of self-discovery and transformation?
Buckle up because it’s been a wild ride.
Today, I want to focus on diet.
How I Got Shredded at 61: The Kitchen Makes the Abs
I have always known that nutrition is important for health, even as I was an imperfect proponent.
But bodybuilding training reinforces the adage that “you are what you eat.”
Looking back over the last year of preparation, I’ve realized the pivotal role of diet in my bodybuilding journey.
I would attribute upwards of 70 percent of my appearance to diet and 30 percent to exercise.
It’s a testament to the age-old adage that “you are what you eat.”
Today, I want to share some of my diet elements with you, as they are central to my appearance and health.
These are practical insights that have helped me in my bodybuilding journey.
1. Building Physique: Cheerios
I consume one cup of Honey Nut Cheerios daily.
I get no trans or saturated fat. And no cholesterol is a bonus.
There is not much protein (at three grams), but I’ll make up for that mainly with protein drinks.
My Cheerios also give me 20 percent of the recommended daily values (DV) of vitamin D, iron, thiamin, niacin, vitamins B6 and B12, folate, and zinc. Good for a cup of cereal.
Add 10 percent of the DV for dietary fiber, and I will be a happy trainee.
Cheerios also have helped lower my borderline high cholesterol levels.
Finally, Cheerios are affordable and widely available.
2. Building Physique: Nuts
Nuts are my go-to snack.
They are a nutritional powerhouse packed with benefits for my overall health.
Here’s a breakdown of some key health reasons I consume nuts.
First, nuts are a fantastic source of fiber, which is essential for digestive health.
Depending on the type of nut, a single serving (around 1 ounce) can provide two to eight grams of fiber.
Fiber keeps me feeling fuller for longer, aids in digestion by promoting regularity, and helps lower my bad cholesterol (LDL) levels.
Nuts and Fat
I know, I know. There is the fat in nuts.
But these are mostly the “good” kind, unsaturated fats crucial for heart and brain health.
My walnuts and almonds are rich in omega-3 fatty acids, which are important for brain function and reducing inflammation.
And the one thing all bodybuilders will agree on is the need for sufficient protein.
Nuts are a great plant-based source of protein, important for building and maintaining muscle mass, keeping me feeling full, and supporting cell repair.
My typical serving of nuts can offer four to six grams of protein.
But wait, there’s more. Nuts are a treasure trove of essential vitamins and minerals:
- Vitamin E: An antioxidant that protects cells from damage. Brazil nuts are particularly rich in Vitamin E.
- Magnesium: Crucial for muscle and nerve function, blood sugar control, and enzyme production. Almonds are a good source of magnesium.
- Potassium: Helps mer regulate blood pressure and supports muscle function. Pistachios are also a good potassium.
- Manganese: Important for bone health, enzyme function, and carbohydrate metabolism. Almonds and cashews are good sources of manganese.
Even though nuts are calorie-dense, they help me keep my weight down because I feel satisfied after eating them.
Moreover, nuts can help me regulate blood sugar levels because they combine protein, fiber, and healthy fats.
Finally, certain nuts (like walnuts) may have anti-inflammatory properties.
Remember: Nuts are a healthy addition to your diet, but moderation is important due to their calorie content. I aim for a serving size of around one ounce and enjoy them as part of a balanced diet.
Do you regularly consume nuts?
3. Building Physique: Popcorn
Believe it or not, popcorn is my go-to fiber-rich food.
It keeps my bowels regular; no constipation for me.
With exercise and plenty of fluids, my popcorn is enjoyable and health-promoting.
Other fiber sources I enjoy include:
- tortillas
- whole wheat bread
- pumpkin pie
- sweet potato, cooked
- broccoli
- blueberries
- apple (with the skin)
- pistachio nuts
- flax seeds
No one has convinced me to eat Durian, the king of fruit. But as I head to Indonesia soon, I might have to try it. It does have a lot of vitamin C, thiamin, manganese, and vitamin C.
Food Sources of Dietary Fiber
All foods listed are assumed to be in nutrient-dense forms, lean or low-fat, and prepared with minimal added sugars.www.dietaryguidelines.gov
4. Building Physique: Chicken
For dinner, I keep it simple and consistent.
You might even call me boring.
I enjoy a chicken with a small serving of broccoli most days.
Lightly marinated with olive oil and no salt.
I might add a bit of light soy sauce on occasion.
I weigh about 150 pounds and aim for 150 grams of protein daily. Much of my intake comes from well-designed protein drinks.
What I Avoid
I try to limit my consumption of processed foods and drinks. I prefer fruits, vegetables, and healthy fats from nuts.
And no soda (and don’t miss it at all). Instead, I drink a lot of water. Days before the competition, I may consume three gallons (with electrolytes).
Normally, I drink about eight liters daily.
I don’t smoke or drink alcohol.
And I dodge oily foods.
Finally, I practice intermittent fasting during the month of pre-competition.
Final Thoughts: How I Got Shredded at 61
Training for a physique competition has led me to better focus on balance.
I practice mindfulness for stress reduction.
I do moderate to vigorous resistance training six days weekly and walk seven. Staying active keeps me feeling good and helps me work towards good abs.
Hydration helps keep my skin healthy.
I track my dietary elements on an app.
By focusing on unprocessed foods and adopting healthy practices, I am promoting my health and preparing myself better for the stage.
How I Got Shredded at 61: Bodybuilders Around Me Inspire
The bodybuilders around me—whether 30 or 60 years old—have reminded me that I can push myself and sculpt myself to where I want to be. I admire the dedication and discipline of those committed to bodybuilding.
Is bodybuilding for everyone? No. For most people? No. But you might benefit from many bodybuilder practices.
I am not sure you would enjoy spending hours in front of the mirror, perfecting each pose and each transition.
It was like learning a new dance that required strength and grace.
But many can benefit from bodybuilder practices, including:
- getting sufficient sleep
- avoiding overly processed foods
- staying hydrated
- practicing mindfulness
- at least two weekly resistance training days and some aerobic exercise most days.
But most of all, find a practice that you love and is healthy.
I am delighted to sculpt a new version of myself.
And no, I am not shredded. But watch out for me next year.
However, I am about to break some rules on this first day post-competition!
Thank you for reading “How I Got Shredded at 61.”
