How to Create a Muscle-Building Meal Plan for Men Over 30 [Updated for 2025]

How to Create a Muscle-Building Meal Plan for Men Over 30. Building muscle after 30 isn’t just about lifting weights, it starts in the kitchen. If you’re looking to get stronger, keep up your energy and lose fat, knowing how to create a muscle-building meal plan is the first step.

What you eat fuels every home workout routine, supercharges your fat-burning morning routine, and helps you recover faster.

The right foods make clean eating for beginners easy and support your body’s needs. When you add in the best supplements for fat loss, you create a system that helps you stay lean and make steady gains.

If you want to see what’s new and effective, you can check out the Top Weight Loss Supplements 2025 for ideas. Getting fit without the gym is possible—your nutrition makes it happen.

Key Takeaways

The path to building muscle for men over 30 looks different than it did in your twenties. The basics don’t change — you still need to fuel your body with smart nutrition and stick to solid habits.

What does change is your metabolism and how your body handles food, training, and recovery. Here’s what matters most when learning how to create a muscle-building meal plan that keeps you energized, strong, and lean.

Photo by Alexa Popovich

Food Quality Matters More Than Ever

Once you hit 30, your body doesn’t bounce back from junk food as quickly. Sticking with whole foods, lean proteins, and plenty of vegetables helps manage cravings and supports steady energy—key for home workout routines and a fat-burning morning routine alike. Don’t fall for fads or extreme diets. Focus on:

• Eating real, minimally processed foods
• Prioritizing lean protein at every meal
• Packing your plate with fruits, veggies, and healthy carbs
• Staying consistent with your nutrition

If you’re unsure where to start, basic clean eating for beginners sets a strong foundation. Your body will thank you over months, not just days.

Consistent Protein Intake is Essential

Muscle growth needs amino acids. Hitting your protein goal every day helps muscles recover and grow stronger. Aim for 1.0–1.2 grams of protein per pound of body weight as a starting point. You can boost this with:

• Lean meat, poultry, and eggs
• Greek yogurt and cottage cheese
• Plant-based options like tofu or legumes
• Protein shakes when meals fall short

Timing matters, too. Eating protein with every meal helps with muscle repair, especially when paired with a fat-burning morning routine.

Meal Prep Builds Momentum

Meal prep isn’t just for bodybuilders and Instagram. If you want to stay on track, prepping a few meals ahead gives you control over portions and quality. Keep it simple:

1. Pick 2-3 go-to proteins (chicken, beef, fish, tofu)
2. Choose a few hardy vegetables
3. Prep one starchy carb (rice, potatoes, oats)

This routine will help you avoid the last-minute scramble for takeout when you’re hungry after a workout.

Carbs and Fats Have a Place

Carbs aren’t your enemy—timing and quality matter. Whole grains, potatoes, and fruits provide energy for tough training sessions. Healthy fats from nuts, olive oil, and avocado keep hormones in balance as you age.

• Eat carbs around workouts for muscle fuel
• Include some fat at meals to keep you feeling full

Don’t be afraid of these macros, just keep portions in check.

Supplements Can Support Your Plan

Supplements can help, but they don’t take the place of quality meals. If you need support for clean eating or boosting fat loss, there’s nothing wrong with using the best supplements for fat loss as part of your plan.

Protein powder, creatine, and well-chosen fat-burning supplements can give you an edge—just remember, they work best with a strong nutrition base.

For more context, you can review this detailed bodybuilding meal plan guide to see how pro athletes balance food choices for muscle growth.

Your Lifestyle Sets the Tone

Getting fit without the gym is absolutely possible when your nutrition lines up with your home workout routines. When life gets busy, solid habits make it easier to stick to your plan, even when motivation dips.

• Consistency beats perfection
• Make small choices every day that add up
• Track your food and progress if you need extra accountability

Everyone’s muscle-building journey is unique, but with these takeaways in mind, the foundation stays the same no matter your age or fitness level.

Understanding Muscle-Building Nutrition

Muscle-building nutrition is the backbone of every effective plan for men over 30. Our bodies shift as we age, with metabolism tightening up and recovery demanding more support from what we eat. If you build a strong nutrition base, every home workout routine, fat-burning morning routine, and day of clean eating for beginners delivers better results.

Let’s walk through how each nutrient plays a role in building muscle and boosting your energy.

The Role of Protein, Carbohydrates, and Fats

Photo by Tima Miroshnichenko

When it comes to how to create a muscle-building meal plan, you need to get the basics right. That means understanding your macronutrients: protein, carbs, and fats.

• Protein: The building block for muscle and recovery. Aim for at least 1.0–1.2 grams per pound of body weight daily. As you age, your body becomes less efficient at using protein, so consistency matters even more for muscle maintenance and growth.
• Carbohydrates: Fuel for your muscles and brain. Instead of low-carb fads, focus on getting 45-60% of your calories from clean carb sources like whole grains, potatoes, and fruit, especially around your workouts. Carbs refuel your energy and rebuild muscle glycogen.
• Fats: Healthy fats are essential for hormone balance (think testosterone and joint health). Include nuts, olive oil, and avocado, aiming for 20-30% of your calories from fat sources.

Here’s a sample ratio for muscle gain, based on expert recommendations:

• Carbs: 45-60%
• Protein: 25-30%
• Fats: 15-25%

Matching your macros to your age and activity keeps you fueled for getting fit without the gym and supports intense home workout routines. For more on dialing in your macro ratios, check out what your macros should be for muscle gain and recovery.

Essential Micronutrients and Hydration

Macronutrients get the spotlight, but micronutrients—vitamins, minerals, and water—are the quiet workers that keep your body running during every session and recovery window.

• Vitamins (like D, B12, C, and E): Support muscle growth, repair, and immune function.
• Minerals (such as magnesium, zinc, iron, and potassium): Critical for strong contractions, muscle recovery, and energy production. They also help regulate sleep and manage inflammation, which is especially important for men over 30 juggling busy schedules.
• Hydration: Water plays a direct role in performance, strength, and muscle fullness. Even mild dehydration can cut your energy and slow recovery. For active men, staying hydrated means more than just drinking water—it’s also about electrolytes, which you can find in mineral-rich foods or simple hydration mixes.

Aiming for a well-balanced diet with colorful fruits, leafy greens, and lean proteins will cover most micronutrients. If you’re unsure if your diet is covering the bases, a quality multivitamin can help fill gaps. For a deeper look at how micronutrients and hydration impact muscle-building and recovery, take a look at this research on the relationship between micronutrients and muscle growth.

Hydration deserves its own mention. Whether you prefer fat-burning morning routines or late-night lifting, keeping water nearby helps you stay sharp, focused, and strong.

Even your home workout routines benefit when you’re well-hydrated. If you want more insight on timing and best practices, sports and hydration for athletes offers expert advice.

Building muscle and supporting health after 30 means focusing on both the big and small pieces of your nutrition plan. With the right balance, you can feel your best and make steady gains—even if you’re getting fit without the gym.

How to Structure Your Muscle-Building Meal Plan

Learning how to create a muscle-building meal plan is all about structure and smart choices. It isn’t just calories or protein, it’s the daily habits that shape your success.

Let’s break down the step-by-step process: first, figure out what your body needs; next, time your meals to support muscle growth; finally, use prep strategies that make healthy eating right at home easier and more consistent.

Calculating Your Calorie and Macronutrient Needs

Photo by Annushka Ahuja

Start by knowing how much food your body really needs. Men over 30 often find their metabolism isn’t as quick as it used to be, so accuracy matters. Here’s how I approach the numbers:

1. Calculate your baseline calories: Multiply your body weight (in pounds) by 14–16 for maintenance. Use the lower end if you’re less active, or the higher end if you’re training hard with strength or home workout routines several days a week.
2. Add for muscle gain: Increase your total daily calories by 250–500. This surplus helps fuel muscle growth without causing unwanted fat.
3. Set your macros:
   • Protein: 1.0–1.2 grams per pound of bodyweight.
   • Carbs: 2–2.5 grams per pound, especially important if you follow a fat-burning morning routine or frequent home workouts.
   • Fat: Around 0.3–0.5 grams per pound.

Here’s a quick example for a 180-pound man:

• Protein: 180–215g
• Carbs: 360–450g
• Fat: 54–90g

Want a step-by-step walk-through? Check out this easy guide to calculating your calories for muscle building.

When you stick to these numbers and pay attention to clean eating for beginners, your body gets the signal to grow, not store fat. Don’t forget, balance your calories with plenty of nutrient-dense foods: whole grains, lean meats, eggs, veggies, and some fruit.

If you’re looking to support fat loss while building muscle, you might want to review the best supplements for fat loss to add to your healthy eating strategy.

Setting Up Meal Timing for Maximum Results

Meal timing can make a difference in your muscle gains, especially as you get older. While you can’t out-eat inconsistent habits, planning meals around your workouts helps your body repair and build. Here’s how I set up my day:

• Eat every 3–4 hours: Aim for 4–6 feedings a day, including snacks. This keeps a steady supply of nutrients and helps maintain lean mass.
• Prioritize pre- and post-workout meals: Before training, focus on protein and fast-digesting carbs for fuel. After, a protein and carb combo helps replenish and rebuild. This fits perfectly when you use a fat-burning morning routine or train at home.
• Keep it consistent: Your body likes a schedule. Eating at the same times daily teaches your metabolism what to expect, making it easier to manage hunger and recovery.

If you’re curious about details on spacing meals or what to eat at each time, the advice from meal timing for muscle growth breaks down what the pros do for muscle-building success.

Practical Meal Planning and Prep Tips

Planning ahead can turn even the busiest schedule into an opportunity to eat well and build muscle. Here’s how I keep it simple:

• Make a repeatable grocery list: Choose 2–3 lean proteins, 2–3 complex carbs, and a few colorful vegetables each week.
• Batch cook staples: Grill chicken, bake sweet potatoes, steam rice, or prep hard-boiled eggs in bulk.
• Portion and store: Use glass containers for easy grab-and-go options, and label meals with the day and contents to help keep it organized.
• Find your favorite quick snacks: Greek yogurt, trail mix, or protein shakes save you from making poor choices when time’s tight.

For anyone starting out with clean eating for beginners, meal prep is where good intentions become a steady routine. The top pro meal prep tips for muscle gain are especially helpful if you want a more structured approach. If you do most of your workouts at home, staying ready with healthy choices is even easier when you plan ahead.

Finally, keep the focus on progress over perfection. Small changes in your planning, timing, and prep make it easier to stick to your plan—and get closer to your goals of getting fit without the gym.

If you want inspiration for staying on track, you’ll find ideas in this guide to workout-at-home plans that pair well with your muscle-building meal prep.

Clean Eating for Beginners: Laying the Foundation

Before building muscle, you need a game plan for your nutrition. Clean eating is the solid ground that gets you there. It offers more than just better food—it helps you fight inflammation, bounce back after tough sessions, and get more from your home workout routines.

If you’re figuring out how to create a muscle-building meal plan, this is where to start for lasting results.

Photo by cottonbro studio

What Is Clean Eating?

Clean eating is all about choosing whole foods with minimal processing. You fill your plate with fresh vegetables, fruits, lean proteins, whole grains, and healthy fats. You skip or limit sugary snacks, fried foods, packaged items, and anything with long ingredient lists you can’t pronounce.

Here’s what clean eating looks like in practice:

• Whole fruits and vegetables instead of fruit juice or sweetened snacks
• Lean cuts of meat, poultry, eggs, or plant proteins
• Brown rice, quinoa, oats, sweet potatoes, and beans
• Olive oil, nuts, seeds, and avocado
• Simple water or unsweetened drinks for hydration

I always remind myself that if it looks like it came from the earth or was alive recently, it fits.

For more day-to-day tips about food choices, the Beginner’s Guide to Clean Eating is packed with practical advice on what to eat and what to avoid when starting fresh.

Why Clean Eating Fuels Muscle Growth

Muscle-building isn’t just about stacking up calories and protein—it’s about feeding your body the kind of food that helps it perform, recover, and grow stronger over time. Here’s why clean eating plays a critical part for men over 30:

• Supports lean muscle: Clean proteins and complex carbs provide the steady nutrients your muscles crave after each workout.
• Reduces inflammation: Junk food and processed oils can bog your system down. In contrast, whole foods work to cool inflammation so you recover faster.
• Improves energy and focus: With every meal, you stay powered up for fat-burning morning routines or focused during home workout routines. Clean carbs and fats keep blood sugar steady, preventing crashes.
• Boosts recovery: Antioxidants from vegetables and fruits speed up recovery, letting you train harder and more often.

For even more scientific insights, Getting Started on Clean Eating breaks down how clean foods help reduce risk factors linked to inflammation.

Practical Clean Eating Tips for Beginners

Making clean eating part of your daily routine doesn’t require fancy recipes or a chef’s kitchen. Here’s how I keep it easy and realistic:

• Shop the perimeter of the store. Stick to produce, meat, eggs, and dairy aisles; avoid the processed middle.
• Cook in batches. Grill up some chicken or prepare extra rice so you’re set for the week.
• Flavor with herbs and spices. Skip bottled sauces and heavy dressings whenever you can.
• Portion control still matters, even with “healthy” foods. Know your needs when choosing carbs and fats.
• Prep quick snacks like Greek yogurt, fruit, or nuts to avoid last-minute junk food cravings.

If you want a sample meal plan, this clean-eating meal plan for beginners lays out how to structure your meals without getting bored or overloaded by prep.

Download your free Clean Eating Shopping List and meal Plan

Clean Eating as a Launchpad for Results

Building muscle over 30 is simpler and more enjoyable when you use clean eating for beginners as your guide. You set the stage for the rest of your plan—each meal supports your goals, recovery, and energy without relying solely on fat-burning supplements.

If you’re getting fit without the gym, this approach helps you stay consistent and on track at home or work, meal after meal.

Making small, steady changes is how to create a muscle-building meal plan that actually works in the real world. Start simple and build on your wins.

Download your free 3-Day Clean Eating Plan

Home Workout Routines and Nutrition Synergy

When building muscle after 30, what you eat needs to support how you train—especially if you’re getting fit without the gym. The best results come from combining a targeted muscle-building meal plan with home workout routines that fit your life.

This synergy is what sets apart steady, sustainable progress from spinning your wheels or hitting plateaus. Meal structure, intensity, and timing all play a part, and fine-tuning these elements can turn a standard plan into real-world results.

Adjusting Meals to Support Home Training

Home workout routines can be simple bodyweight circuits, strength sessions with dumbbells, or resistance band work. The way you eat needs to shift with your training choices, equipment, and how hard you push yourself.

Photo by Mikhail Nilov

If you’re new to working out at home, start by matching your meal timing and macro mix to your training. Here’s how I approach it:

• Training Intensity:
  • Heavy strength or HIIT? Emphasize carbs pre- and post-workout to fuel and recover. Your body uses glycogen quickly, so adding a banana or quick oats before (and rice or potatoes after) makes a real difference.
  • Lighter bodyweight, yoga, or recovery days? Scale carbs slightly down and boost lean proteins and veggies for recovery.
• Equipment Availability:
  • More gear (dumbbells, bands)? You may have higher calorie needs. Add an extra carb serving or a small healthy fat like olive oil.
  • Limited gear? You might not burn quite as many calories, so watch portions to avoid unwanted fat gain.
• Timing:
  • Early workouts? Build your fat-burning morning routine with lighter, quick-digesting carbs plus a fast protein (think eggs and fruit or a protein shake).
  • Training later in the day? Make lunch your biggest meal—plenty of protein and a moderate carb like rice or sweet potato.
  • Evening sessions? Still hit protein after, even if it’s a smaller meal, to keep muscle growth steady overnight.

By aligning meals with your training, you improve energy, speed up recovery, and see real muscle gain from your efforts. This is where clean eating for beginners steps in, too—better food quality helps your body process nutrients efficiently no matter what workout you do.

If you’re not sure how to dial in your routine, check out my breakdown on The Ultimate Home Fitness Stack for gear ideas and practical tips. And for answers about adjustments on the fly, the Fit with Greg FAQ covers smart tweaks for real-life schedules.

To get the most out of your meal plan, always consider how your body responds week to week. Feeling sluggish during your home workout routines?

Add a bit more carb pre-workout. Struggling to recover? Try a bigger post-workout meal or introduce one of the best supplements for fat loss for extra support.

The real secret to building muscle is making your nutrition work for your daily routine. Combining the logic of how to create a muscle-building meal plan with the flexibility of training at home gives busy men the best shot at consistent progress and steady gains.

This is especially true for those looking for ways of getting fit without the gym while keeping nutrition, recovery, and performance moving in sync.

Fat-Loss, Supplements, and Morning Routines for Men Over 30

Fat loss and muscle growth don’t have to pull you in two directions—especially if you’re a man over 30. Balancing these two goals boils down to a plan that focuses on smart eating, quality supplements, and building daily routines that keep your metabolism firing.

When you combine clean eating for beginners with a home workout routine and targeted supplement use, you give your body every tool it needs to lose stubborn fat, gain lean muscle, and keep feeling strong.

Best Supplements for Fat Loss and Muscle Growth

If you’re learning how to create a muscle-building meal plan, picking the right supplements can keep you moving forward.

On their own, supplements won’t replace healthy meals or sweat, but when you choose science-backed options, they can fill gaps, fuel recovery, and boost fat loss—especially when you’re getting fit without the gym.

Top Supplements That Make a Difference

Here’s a straightforward list of supplements that actually support men over 30:

• Whey Protein: Delivers fast-digesting amino acids for muscle repair. Handy for meeting daily protein goals, especially after tough home workout routines or in a pinch.
• Creatine Monohydrate: One of the safest, most studied options. Supports muscle growth, improves strength, and may help with recovery as you age.
• Caffeine: Helps with focus and energy. Whether in coffee or pre-workout blends, caffeine can give your fat-burning morning routine a boost.
• Green Tea Extract: Shown in research to encourage fat loss by supporting metabolism and providing antioxidants.
• L-Carnitine: Some evidence suggests it may help utilize fat for fuel, especially during exercise.
• Vitamin D3 and Magnesium: Critical for muscle function, recovery, and overall health. Many men over 30 can benefit from a daily dose, since deficiencies are common.

To see how top-rated options compare this year, check out the Best Fat Burning Supplements Reviewed. For a closer look at early morning routines that support fat loss, the top morning fat burners page breaks down proven options you can add before your first meal.

The Interplay Between Muscle Gain and Fat Loss

Building muscle while trimming fat comes down to three things: maintaining a calorie-controlled meal plan, regular strength training, and using supplements that complement—not replace—your nutrition. Here’s how I weave supplements into my own plan:

• Post-workout protein shake: Quick and easy to digest after a session, especially if you’re training at home and need fast recovery.
• A scoop of creatine: Mixed right into your shake or water, creatine helps your muscles work a little harder and rebuild faster.
• Caffeine or green tea extract with your morning routine. A moderate dose can increase alertness and kickstart your fat-burning for the day.

For those motivated to get fit without the gym, relying on your nutrition is essential, but the right supplements add a layer of support. Always read the label and watch dosing, especially with products that contain stimulants.

Photo by Marta Nogueira

Morning Routines for Sustained Fat-Burning

Setting the tone with a fat-burning morning routine is a favorite strategy for men who want results that last all day. I start with a glass of water, a moderate dose of caffeine or green tea, and a light, protein-focused breakfast. Some men prefer fasted cardio or a quick bodyweight circuit to ramp up metabolism first thing.

Key benefits of a morning routine:

• Jumpstarts your mind and metabolism for the day
• Pairs easily with fat-burning supplements for a quick energy boost
• Makes home workout routines easier to stick to by building consistency

If you’re not sure where to begin, combining quality supplements with a proven morning protocol can fast-track your progress. Take a look at the top morning fat burners for trusted products and tips to pair with your breakfast.

For an outside perspective, you can also read about the 6 best weight loss supplements for men to see how ingredients like caffeine, green tea, and protein shakes compare with what works in the real world.

Making Supplements Work With Clean Eating

Supplements do their best work as a sidekick to real food. If the bulk of your calories come from lean proteins, whole grains, and plenty of veggies, you give any supplement a stronger foundation to do its job.

This is where clean eating for beginners meets practical routines: focus on what you eat, then fill any nutritional gaps with the best supplements for fat loss.

Men over 30 can win by setting intentional, repeatable routines. Build your muscle-building plan around home workout routines, add a fat-burning morning routine that fits your schedule, and lean on supplements only as needed for an extra edge.

You’ll move closer to your goals and enjoy feeling good at the same time.

Frequently Asked Questions About Creating a Muscle-Building Meal Plan

Learning how to create a muscle-building meal plan can spark plenty of questions, especially for men over 30 juggling work, family, and busy schedules. I’ve rounded up common concerns and clear answers so you can create the right plan with confidence.

You’ll find practical advice covering calories, meal timing, and supplements, plus a few tips to steer clear of common mistakes.

How Many Meals Should I Eat Each Day?

For most men over 30, eating 4 to 6 meals and snacks throughout the day works best. Smaller, steady meals give your body constant fuel to recover from home workout routines and power through a fat-burning morning routine.

This routine helps you hit your daily protein goal and keeps energy levels stable. If your schedule is packed, focus on consistent meal timings rather than the perfect number of meals.

What Should My Plate Look Like for Muscle Growth?

Keep it simple and balanced:

• Fill a third with lean protein (chicken, fish, eggs, cottage cheese)
• Add a third with complex carbs (brown rice, oats, sweet potatoes)
• Pile on non-starchy vegetables for fiber and color
• Include a thumb-sized serving of healthy fat (avocado, nuts, olive oil)

Clean eating for beginners is about choosing whole foods and building each meal with these basics. For more specifics, you can explore a sample bodybuilding meal plan with food lists that breaks down balanced choices.

How Much Protein Do I Really Need?

Aim for 1.0–1.2 grams of protein per pound of body weight each day. This supports muscle recovery and growth, especially if you’re strength training regularly or using the best supplements for fat loss. Space your protein intake across all meals—your muscles can only use so much at once. Protein shakes and Greek yogurt are handy if you’re in a pinch.

Can I Build Muscle and Lose Fat at the Same Time?

Yes, with the right plan. Focus on a mild calorie surplus (200–300 calories above maintenance), strength train 3–5 days a week, and use high-protein meals. Home workout routines paired with a well-balanced diet and a few key fat-burning supplements can help you build muscle while trimming fat.

The process will be slower than focusing on one goal, but you’ll make steady progress. For more insight, the top morning fat burners page provides trusted options to support fat-loss with your meals.

Should I Eat Before or After My Workout?

Both matter, especially if you train first thing in the morning or after a long day.

• Before: Light protein and carbs (like eggs and fruit) give you a boost for strength sessions.
• After: A meal rich in protein and quick-digesting carbs (chicken and rice or a protein shake with fruit) jumpstarts recovery and muscle repair.

If your main workouts are in the morning, your fat-burning morning routine should include at least a small meal or shake to get you started. You can adjust portions based on your hunger and how intense your training is. For advice on aligning meals with your routine, I found this guide on structuring your meal plan around training time clear and helpful.

Do I Need Supplements for Muscle Gain?

Supplements are optional but can fill gaps. Focus first on meals built from whole foods. Key options men over 30 find useful:

• Whey or plant protein powder for hitting daily protein goals
• Creatine for muscle growth and recovery
• Caffeine or green tea extract for focus and a fat-burning edge

I always recommend reviewing the Best supplements for fat loss if you want credible options. Remember, supplements should enhance—not replace—your base meal plan.

What If I’m Getting Fit Without the Gym?

Building muscle without a gym is possible. Focus on clean eating for beginners and home workout routines that challenge your muscles—think bodyweight moves, resistance bands, and progressive overload. Nutrition sets the foundation: even simple at-home equipment works when paired with a smart meal plan and consistent habits. For more tips, visit the workout at home plan for structure and ideas that fit a busy lifestyle.

How Do I Track My Progress?

Use a notebook or app to log meals, protein intake, weight, and changes in strength or energy. Tracking helps you see what’s working, spot plateaus, and adjust your plan. If you hit a wall, tweak your calories or try new recipes to keep it fresh and engaging.

With the foundations of how to create a muscle-building meal plan in place, you’re less likely to stumble on common obstacles. The answers here can help you keep your plan simple, flexible, and effective—whatever your age or training style.

Conclusion

Building muscle after 30 starts with knowing how to create a muscle-building meal plan that pairs smart nutrition, practical workouts, and well-chosen supplements. When you match your meals to your needs, plan ahead for each week, and use clean eating for beginners as your base, you set the stage for steady progress.

The real difference comes from combining these habits with consistent home workout routines and fat-burning morning routines that work with your life, not against it.

Every step counts, from prepping simple meals to choosing the best supplements for fat loss that support your goals. With focus and the right plan, getting fit without the gym becomes real and sustainable—no fancy tricks needed. If you ever feel stuck or want a fresh approach, dive into my advice on building a home workout routine or get practical, science-backed strategies for how to burn fat naturally.

You have what it takes to build muscle, boost your energy, and feel stronger than ever—no matter your age. Stay steady, stay consistent, and use FitWithGreg.com to keep leveling up your nutrition and training.

Let’s keep pushing forward together.