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How To Choose The Right Diet And Exercise Plan For Men


By: Stuart Carter, Dip. PT, Precision Nutrition 1,

C.O.O., The The Fit Father Project

diet & exercise plan to fit you
Everyone is different. This uniqueness is what makes life so interesting. Understanding this is essential before you choose the right diet and exercise plan.

Don’t just do what your friends are doing, use this guide to find the diet and exercise plan that works best for you.

Essentially, there are two basic elements to losing weight… building muscle and maintaining a healthy lifestyle.

A good diet and exercise plan starts with understanding why your diet needs to change as you age. Once you have chosen the right diet, you can add effective exercise to achieve the results you want.

1 day meal plan

Here’s A Free Weight Loss Meal Plan For Busy Men 40+

1 day meal plan
Discover exactly what to eat for breakfast, lunch, and dinner to lose belly fat & feel energized 24/7 without hard dieting...

Why Healthy Eating is the First Step of Any Diet and Exercise Plan

diet and exercise planAs you age, your metabolism will naturally slow but this is a slow process influenced by the lifestyle you lead.

Lack of exercise can lead to muscle loss which, in turn, will reduce the number of calories you naturally burn each day.

This, coupled with hormonal changes, slows your metabolic rate and encourages the saying “You won’t be able to eat like that in your 30’s”.

However, a good diet and exercise plan can help to maintain your muscle mass and can reverse some effects of ageing, such as sarcopenia (muscle wastage).

It is possible, and now becoming more common, to be in better shape in your 40’s, 50’s and even 60’s than you were in your 20’s.

Choosing the Diet Part of Your Exercise and Diet Plan

how to start eating healthy diet and exercise planA healthy balanced diet involves consuming around 40% carbohydrates, 35% protein and 25% fat.

This will help to ensure your body has the right nutrients to provide you the energy you need each day, as well as aiding protein synthesis; which makes muscles heal and grow.

A good starting point is to check out our free 1-day meal plan. This guide is a great introduction to the right diet and exercise plan.

You also need to understand your calorific needs for the day.

According to many health organisations, the average male adult needs 2,500 calories per day.

However, this does not mean that you do!

There are three things to consider that will influence the number of calories you need daily. These are:

Factor # 1 – Activity Level

If you have an active job you will burn more calories than if you are sat down all day. This is an easy concept to grasp and explains why two men can be very different weights even if they eat the same food.

Your personal calorie requirement will be a result of how active you already are.

Factor # 2 – Weight Loss Goal

If you are intending to lose weight then it is recommended that you consume 300 – 500 less calories than your recommended amount. This needs to be factored into any diet and exercise plan.

Factor # 3 – Muscle Building Requirements

Alternatively your diet and exercise plan should allow you additional calories to help build muscle; if that is your goal.

If you would like to increase muscle and lose weight it is advisable to tackle your weight loss first then build your muscles after.

Exercise – A Vital Part Of Any Diet And Exercise Plan

While your diet is important to aid you with losing weight or simply maintaining your current weight, the exercise part of your diet and exercise plan should not be overlooked.
diet and exercise plan
The best results will stem from a change in diet and increased exercise; after all, you can’t out exercise a bad diet.

Exercise burns calories and improves the flow of blood and nutrients to your entire body.

This improves your overall health and helps to stave off many age-related diseases.

It is important to note that regular exercise is also essential to maintaining muscle and bone strength. This will allow you to remain mobile as you age.

Whether you are just starting or have been exercising for a while, our 24-min workout plan is an effective addition to your exercise schedule.

There are several factors to consider before you select the exercise portion of your diet and exercise plan:

Factor # 1 – Enjoyment

man and son playing soccer enjoy your diet and exercise planThe secret to the right diet and exercise plan is to choose an exercise you enjoy. This will allow you to create a habit and benefit from results in the long term.

A successful diet and exercise plan is only possible if you develop a habit and stick to it. The best plans are the ones that you will do every day, no matter what.

Factor # 2 – Your Goal

You need to know what your main goal is before you commit to a diet and exercise plan.

If you are looking to develop a body like a weightlifter then this requires a very different set of exercises to someone who wants to complete a marathon.

Knowing what your goal is will ensure you pick an exercise routine that actually works and helps you to achieve said goal.

Factor # 3 – High Intensity

Whatever your goals, you will find that a high intensity workout, such as our 24-min workout, will assist you in achieving them.

High-intensity workouts will stimulate muscle growth and increase your metabolism for hours after you’ve finished them.

This makes them an important part of every diet and exercise plan.

Getting Started With Your Diet And Exercise Plan

These steps will get you started with a diet and exercise plan that suits you.

However, it is okay to tweak this and change it as you discover what really works for you.

The Fit Father Project has hundreds of success stories; we are all here to help you become the next one.

Step # 1 – Study your current diet

diet and exercise planTake a look at your current diet by completing a food and drink diary for the next 7 days.

Work out your calorific needs using our calorie calculator and then use the 1-day meal plan to start eating better.

The best combination of macronutrients is: 40% carbs, 35% protein, and 25% fat.

Step # 2 – Choose the activity you will enjoy and start doing it

Ideally, find 30 minutes each day and commit to completing a workout 6 days per week. If necessary start with physical exercise such as walking and then graduate to formal exercises.

Once you have your habit of 30 mins activity in place, you can try out different activities and workout programs to see what suits you best.

Step # 3 – Monitor your progress and give yourself rewards

Rewarding yourself when you make progress in your goals will motivate and inspire you to keep going and achieve the best possible results.

Step # 4 – Get Started

Try the 24-min workout and then graduate to some of the other excellent options we offer. Advice is always available and free of charge!

Just remember, it is particularly challenging to lose weight and gain muscle at the same time. Pick your most important goal and work towards it first; then you can choose a new goal and a new diet and exercise plan.

Staying fit is an ongoing process; you need to enjoy it and re-evaluate it often.

If you need additional motivation or advice our members are happy to share their success stories and tips. With my help and the right diet and exercise plan you can achieve anything!

Your new friend & health coach,


Stuart Carter Dip. PT, Precision Nutrition 1

C.O.O., The The Fit Father Project

Stuart gained his Diploma in Personal Training & Sports Medicine through Premier Global, back in 2001. In 2018, he completed his Level 1 Precision Nutrition qualification.

Throughout his career in Fitness, Stuart has trained hundreds of clients, worked in almost every position in the industry, and ran his own successful training studio.

After a hiatus away from the Fitness industry, working in Corporate Management and Finance, Stuart returned to what he loves… Fitness! This return led to a chance meeting with Dr. Balduzzi, and a place in the Fit Father Project team.

Brotherhood Nickname: The Fit Brit
Bragging Rights: 18 Years in the fitness industry, Author of ‘The Easy Fitness Guide', Father of 4 boys and Husband to a Venezuelan beauty.

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*Please know that weight loss results & health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on your diet and exercise plan.


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Our Fit Father Project Team’s deepest commitment is to helping you live healthier for both yourself and your family. And when it comes to online content, integrity and trust is everything. That’s why our Fit Father Project staff-writers are all trained professionals in the field of health and wellness (registered dieticians, licensed personal trainers, and licensed physicians) – see the full team here. We rigorously run all of our articles through a rigorous editorial process to ensure the accuracy, simplicity, and utility of the information. And we aren’t just a team of “academics” sitting in an ivory tower. We are real people – with jobs, responsibilities, and families – working hard in the trenches and testing our tips & methods out to make sure you can stay healthy for family.

Here is what you can expect from us on our Fit Father Blog and YouTube channel:

  1. All of our content is written and reviewed by licensed health professionals (dieticians, personal trainers, doctors).
  2. In nearly all of our articles, we link to published research studies from the most respected peer-reviewed medical & health journals.
  3. We include research-based videos to accompany our articles to make it easier for you to consume our content, put it into action, and see results.
  4. Inside our articles & videos, we do promote our free meal plans, workouts, and/or paid programs, because we know they have the potential to change your life.
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Thanks for checking out the blog. We can’t wait to support you toward greater health, energy, and vitality. – The Fit Father Project Team


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