Over 40 transformation workout – melt fat

Over 40 transformation workout - melt fat 1

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I am sure you have heard before that diet determines 80% of your bodybuilding success?

Although this is very difficult to proof from a scientific point of view, me and many other fitness professionals stand rock solid behind this statement.

Simply because we KNOW that nothing comes close to get you to bodybuilding success. Not even the training itself, not close (although diet + training are both crucial).

Now, if the diet determines such a big chunk of your success then surely you have to give it 80% of your time and effort in your quest for a great looking body? And this is where 90% of the folk out there fails. They give like 10%-15% effort to the diet. This is the no.1 reason guys are not reaching success in transforming their bodies.

This article will look at the diet structure and process that needs to be applied for a bodybuilding cutting diet and how to force it to deliver the results you require.

This is the process many competing athletes use and rarely you will find this information being shared freely! So, listen up!


The structure of the article will be as follows

  1. Defining the diet template
  2. How to align diet for your body
  3. “Sweet spot” 14-day diet adjustment to force goals.
  4. How IF can be incorporated.
  5. How to change this diet to KETO, PALEO, VEGTARIAN, VEGAN, KETOGENIC or MEDITERRANEAN structures and still force success.
  6. Carb Cycling for the hardcore.



To kick off, let’s define a typical starting point.image

The structure is roughly 40/30/30 in macros (protein/fat/carbs), which is generally accepted as a very good bodybuilding nutritional approach. Although the 40/30/30 split is generally accepted as the best bodybuilding approach don’t assume it as the holy grail. Just to give you an idea I am following a 20/60/30 split due to my kidneys only functioning 50% since age 40 (the whole reason for my healthy living). Thus, protein intake must be low for me and NO steroids – lol!

So just use the 40/30/30 as a guideline and don’t be too strict with it.

The first 14 days, you start with the meal plan. Note here: IT IS CRITICAL THAT YOU PREPARE THE FOOD THE PREVIOUS EVENING AND PUT IT IN FRIDGE IN READY-TO-USE CONTAINERS FOR NEXT DAY – not doing this will increase your risk of diverting from diet drastically.

MEAL PLAN – template


  • Filter Coffee – 1 cup
  • Milk 2% low fat – 0.25 cup
  • Blackberries – 1 cup
  • Omega 3 & 6 capsules – 4 capsules
  • Oats (uncooked weight) – 40g
  • Almond flakes – 15g
  • Whey protein powder – 1.5 scoops
  • (Cal: 521 / Protein: 37g / Carbs: 44g / Fat: 23g)



  • Oats (Dry weight) – 60g
  • Whey protein powder – 2 scoops
  • Milk 2% low-fat – 0.25cups
  • (Cal: 482 / Protein: 47g / Carbs: 48g / Fat: 11g)


  • Bread, Low-GI – 2 slices
  • Chicken Breast skinned – 100g
  • Mayonnaise Light – 1 tablespoon
  • (Cal: 402 / Protein: 40g / Carbs: 25g / Fat: 13g)


  • Tuna canned in water/brine – 150g
  • Mixed vegetables – 2cups
  • Mayonnaise light – 1 tablespoon
  • Potato boiled – 1 medium
  • (Cal: 441 / Protein: 47g / Carbs: 35g / Fat: 11g)


  • Peanut Butter (Sugar Free, Organic) 1.5 tablespoons
  • Apple raw medium, 1
  • Whey Protein Powder 2 scoops
  • (Cal: 393 / Protein: 36g / Carbs: 31g / Fat: 16g)


  • Beef Fillet 200g
  • Rice brown long grain 1 cup
  • Mixed salad 1 cup
  • (Cal: 516 / Protein: 65g / Carbs: 28g / Fat: 14g)


  • Beef Jerky / Biltong / Dried beef bites 50g
  • Peanut Butter (Sugar Free Organic) 1.5 tablespoons
  • (Cal: 284 / Protein: 31g / Carbs: 12g / Fat: 15g)

DAILY TOTALS – Cal: 3039 / Protein: 303g / Carbs: 223g / Fat: 104g / Sodium: 2017mg)


Do you HAVE to eat 7 meals? No, you don’t. What IS important is that you stick perfectly to the daily calories. If you stay within this guideline you can even squeeze all your daily meals into even 1 meal, your choice. But I, for one, find it much more effective following a small regular meal system. It keeps insulin levels steady and help prevents hunger pains. And although many will cry “bro-science” I actually believe the small regular meal system helps getting a flatter tummy and midsection (many nutritionist agree with me on this one).


2. Aligning the diet for your body.

Above diet is just for the first 14 days. After 14 days you need to go through a process to see how your body has reacted to the amount of daily calories. For this alignment process you use a weighing scale plus body fat caliper (measuring tape optional). The body fat caliper must be used to take body fat measurements at specific key areas on your body – have a look here: https://gertlouw.com/food-breakdown/

You then interpret the caliper and weighing scale measurements to determine what happen to body fat and muscle. If at all you lost muscle then the daily calories must be increased with 10% (never more than 10% in a 14 day period). If you gained muscle and fat then decrease the daily calories with 10%. This is done every 14 days to force the diet to produce the results you want. The key during cutting is getting to a level where you lose fat but not muscle. So even if you have to make increments/decrements smaller than 10%, so be it. Do whatever you have to do to get to your goals.


3. “Sweet spot” 14-day adjustment.

Don’t think you can stop doing this 14-day process once you reached the “sweet spot” (loosing fat but not muscle). The body is constantly changing, and this is a process that must be done every 14 days diligently. This in the end is what separates the men from the boys. Those that are prepared to do the effort are the ones that will reap the benefits.


4. Incorporating IF (Intermittent Fasting)

I personally am no fan of IF and prefer regular small meals. But some guys find it easier to follow a fasting structure. Plus, the are other health benefits from IF as well. The key is that you stick to your daily calories and you still MUST do the same 14-day “sweet spot” adjustment process, nothing changes. It is as easy as that!


5. How to change this diet to KETO, PALEO, VEGTARIAN, VEGAN, KETOGENIC or MEDITERRANEAN structures and still force success.

There are a few apps out there that is making diet manipulation very easy. The one I came across that seems to be very functional in this regard, is: https://www.eatthismuch.com/

(Please note, I got no affiliation with them and definitely do not get any kickback from them! If you find similar apps please leave a comment on the article/video to inform people.)

Through above app you can automatically work out your daily menu plan for KETO, PALEO, VEGTARIAN, VEGAN, KETOGENIC or MEDITERRANEAN structures simply by making the diet choice and then punch in the daily amount of calories. The app will then work out complete day menus within the daily caloric constraint for the desired diet. The key here is the daily calories. And to manipulate that calories for these diets you would still go through the exact “Sweet spot” 14-day adjustment process. This process is KEY in making a diet work…no matter what diet.

Over 40 transformation workout - melt fat 2

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6. Carb Cycling for the hardcore.

This is NOT for the faint hearted. But for those that can take the punch, this is what many hardcore athletes do to take that “grey” fat off (typically “love handles”). The fat that just do NOT want to budge with a regular diet. However, this is only short-term approach until you have reached your goal and then you need to go back onto the regular diet. Here is a link to my site where I have discuss Carb Cycling in more detail: https://gertlouw.com/2015/06/09/carb-cycling-explained/


So, there you have it guys and girls. The complete professional athlete diet approach to force results. This info is hard to come by and people charge an arm and leg for this stuff. I am trying to keep it free. Please help me making small donation to my site so I can keep my info free to all. My PayPal link for donations: https://paypal.me/GERTFITNESS

Of course, all of this is incorporated in my blueprint customised BODY TRANSFORMATION system for the older guy and girl, the “ADVANCED SYSTEM II”. To sign up, go here: https://gertlouw.com/my-transformation-secrets/

Unfortunately with the ADVANCED SYSTEM II I have to charge since a lot of my time is used to customise the system towards your body and goals.


Wish you all happy training

Gert Louw


Author: gertlouw

In the deepest south of South Africa you will find me. Dwelling in the most beautiful city in the world, Cape Town. I live close to God and try to follow in the footsteps of Christ as led the Holy Spirit. I am a fitness freak right now…but struggle with the cardio – my body just not built for much cardio! The weights I LOVE throwing around! The battle against the weights and intense strength required, is really my cup of tea! I am one of those LOUD guys in gym while training, that’s why I train when as little as possible people around…lol! Starting now with my building phase (3 months) and me and my training partner is really pushing each other to new heights. He is more cardio orientated than me so he is currently KILLING ME! SO 6-PACK, I AM WAITING…SHOW ME HOW DEEP YOUR CUTS CAN GO! Other passions include Karate and Judo and wrestling (and off course surfing for many years). Karate I did for many years, Judo 4 yrs and for a short period kickboxing until I was knocked silly one time with blood all over and teeth protruding through my lip, but if I have to choose over, I would choose wrestling…simply because of the brutal power against power game with your opponent. Love it. Love my home theatre hobby, making youtube videos and spending time with family! Can’t wait for 4K projectors to hit mainstream! For those interested, this blog is my database of all my fitness and transformation knowledge. And NO (!) I am not getting any money for it, not selling anything on it and neither do I promote anything on it or getting sponsored by anybody. My blog is simply where I want to help other guys living a healthier life and become the best they can be, inside and out and ultimately it is my legacy I want to leave my one and only son – now 7 y/o and already eager to get his 6-pack! I started my healthy living after a very close call with death at age 40 and since then fighting against severe kidney and liver damage. Don’t like talking about it, but this is now 10 years after I was given 2 years to live. After much hardship one of my main aims now is to assist other guys with healthy living and transforming themselves inside and out. I don’t know how much grace will still be given me, but I live now every moment to be the best I can be. To be the best bodybuilder I can be, the best father, best husband and best friend to those whom my paths crosses. I want to live a life worth living and not just do what excites me or pleases me. Living with grace everyday, death becomes a closer reality. This is how I view it: ~DEATH~ A sick man turned to his doctor as he was preparing to Leave the examination room and said, ‘Doctor, I am afraid to die. Tell me what lies on the other side..’ Very quietly, the doctor said, ‘I don’t know..’ ‘You don’t know? You’re, a Christian man, and don’t know what’s on the other side?’ The doctor was holding the handle of the door; On the other side came a sound of scratching and whining, And as he opened the door, a dog sprang into the room And leaped on him with an eager show of gladness. Turning to the patient, the doctor said, ‘Did you notice my dog? He’s never been in this room before. He didn’t know what was inside.. He knew nothing except that his master was here, And when the door opened, he sprang in without fear. I know little of what is on the other side of death, But I do know one thing… I know my Master is there and that is enough.’ Feel free to contact me directly if you wish. Reading this far, the last bit important info on me you need to know, is that my anchor in life is Jesus Christ. Please bear in mind, English is my 2nd language and as a result their might be spelling, grammatical and other language errors in my blog – I do apologise for this! Wish you all many blessings. Gert Louw

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