Myles

@AJA_Cortes This sounds like my typical day. Btw- I weigh 150-155 lbs… consume approx. 100g of protein per day. Also, no meat… eggs/ Greek yoghurt/ beans.

Was talking with a friend today, who wanted some health advice Specific to food and diet, I told them after so many years of seeing all the dietary battles and arguments... The best approach is a boring and unsexy middle path Moderate carbs Moderate fat Moderate protein Eat mostly Whole Foods Try to get in around 100 g of protein a day and If you want to get granular, focus on micros more than macros

@brujun Fantastic. Being in shape in your 20’s should be pretty easy. Older years?….an absolute badge of honour to be worn. Well done.

You've seen the daily post, here's a more candid look at me. Saggy, wrinkly, but I'm in the best shape of my life. Tells you how bad it was.😂

@teleman777 This guy looks happy…way to go.

Biceps and traps this evening before Freedom Bible study. Hoping everyone has a blessed night. God is good. #fitness #liftheavy #gym #gymrat #bodybuilding #GodIsGood

@RodneyRemix @The100Club100 Oh wow, a truly inspiring story

FOUR YEARS LATER. NOT THE SAME MAN. OLDER BY THE CALENDAR. YOUNGER WHERE IT COUNTS. #throwbackthursday @The100Club100 A few people have asked how I got here. Figured it was time for an update. THE LOW POINT August 2022. Age 65. 5’5”, 240 lbs. Carrying more fat than I care to admit. Bloodwork was a mess: • Testosterone: 89 ng/dL • A1C and triglycerides: flirting with diabetes • Sleep apnea: CPAP plus oxygen • Asthma: constant I felt it every hour. Doctor kept it simple. Fix it, or shorten the timeline. But I wasn’t done yet. THE START No magic. Just work. And stubbornness. • Calculated BMR • High protein, low carbs and fats • 300 calorie daily deficit • Tracked everything Movement started small: • Half-mile walks • Added distance daily • Built to 6+ miles Nothing heroic. Just consistent. THE TURN February 2023, I joined a gym. Watched younger guys training hard. Something old woke up in me. I wanted that again. Badly. Early days weren’t pretty: • Two repaired rotator cuffs • Bicep torn and reattachment • Chronic arthritis Did it anyway. By August 2023, Age 66 • Down 80 lbs (240 → 158) • Bloodwork normal • Asthma gone • Sleep apnea gone • Tendinitis still hanging around The machines went away. So did the excuses. THE BUILD Switched gyms. Got serious. March 2024: • Real bodybuilding program • 4-day split • Calorie surplus February 2025, Age 67 • 180 lbs • This time, it’s muscle Started working with @antidoc early on when he launched coaching. NOW March 2026, Age 68 • 182 lbs (but sadly still 5’ 5”) • But this time, it’s a whole different look. No limits. No finish line. No going back. Nothing I won’t do for it. Just adding more. As much as this frame will carry. Time made its move. I made mine back.

@walker_amiej Oh, you are welcome…keep it up!

@AgelessMeta Thank you 😊

Really struggled to find the motivation to keep going at the gym. Not exactly proud, but I did show up and put in the work.

@Sexagenarian59 I am turning 63 in a few weeks, and have trouble understanding i will be 80 in 17 years. Fantastic job!

#FitnessForLife #Sexagenarian 1959 Older peeps today have inherited a script written for a different era. I.e., when the idea that 60 means decline. Really?🤨 IMO, that script is not meant for today. Yet, I see ppl lamenting turning 45. Think💭 60 is the new 50, 50 is the new 40.

@jennaes9 Funny story, I had a question on a test when I was in grade 8 that had asked what year the Hudson Bay Company came into existence. I thought it was either 1670, 0r 1760. I thought 1670 was too early for Canada. I was wrong… and never forgot that!

@AgelessMeta Absolutely. And the demise of The Bay seems especially sad.

Does anyone remember Eatons? It was a fixture, and then just gone.

@kieronlee1967 Life is meant to be enjoyed.

Seeing out the afternoon with a Dominican Republic Don Tomas

@Servinlooksonly Need my address? I consume at least 8 per day.

Delivering some fresh eggs!

@brentlajeunesse From one fellow “old guy” to another …looking good.

End of another Thursday in the books.
Weights moved, sweat earned, excuses buried.
This is what showing up looks like when no one’s watching.
Tomorrow’s Friday—finish strong or finish stronger? Your call. LFG 🔥

@thegarybrecka I see your points on this one.

Everyone’s been told to “eat every 2–3 hours.” But constant eating means constant insulin. And constant insulin means your body never gets a break to burn stored energy. You don’t need more snacks. You need more time between meals.

@_AshleyRichmond Absolutely

You’re never too old to get in the best shape of your life. My client, Frank, 65, lost 30kg by embracing three key principles: 1. Daily movement through walks 2. Emphasis on real, nutrient-dense foods 3. Short, intense kettlebell workouts in his backyard Total weekly exercise time: 1 hour Our approach demonstrates that effective fitness doesn't require gym memberships or calorie tracking. Small, manageable changes yield powerful results. Your ideal physique is within reach, regardless of age or starting point. Age is never an excuse to put off getting in shape. — If you’d like to learn more about the 3-step process I use with my 1:1 clients to get them results like these, message me "Interested" and I’ll tell you more about it.

@jambzecdn That is really good, Kam!

@AgelessMeta Glad the running has been fruitful, Myles! Excellent metrics. I only recently got my Garmin & don’t know how to use everything yet, but here’s my VO2 max.

My biggest “flex” is not what you would think. As I approached 60 a few years ago, my mortality began to hit. I knew going to the gym was helpful ( respectful the moderate weights), but I felt something was missing. Running completed it. #LiveForever #Ageless #NotDoneYet

@dr_ericberg Vince Gironda was an old time trainer of the stars back in the 60’s and trained the first Mr Olympia Larry Scott) as well as another in the 80’s ( Mohammed Makkaway). He was a strong believer in the nutritional value of whole eggs. I followed his advice to this day.

Egg yolks contain high levels of choline, which supports the liver, brain function, and detox pathways. Choosing only egg whites removes this key nutrient.

@jambzecdn Hey, you have a little pup!

The couch is screaming my name! 8.85KM of walks today - short one with the dog & long one with a friend.

@LindsayIRL Oh, I agree!

I get working out at home isn’t for everyone. But if you have space, I highly recommend creating a home gym. The convenience of having it right there takes away an excuse, makes it realistic you’ll do it! #workout #wellness #fitness #homegym #weightlifting #strong #gratitude

@aseemanand67 Showed up in my feed … great work!

After a couple of days of festivities slowly getting back to the routine...🏋️🏻‍♂️💪🏻. Praying for clear weather on Sat for the last function 🙏🏻 which is planned outdoors 🎼🎵🕺🏽💃🎂🍾🥂💍.

@FITNESS__WINS Great to see!

63 Mick has smashed this 💪💪