Navigating Fitness Over 40: Bedros Keuilian's Golden Rules for Muscle and Fat Management
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At 49, Bedros Keuilian has found a rhythm that works for him, like a well-tuned instrument honed over decades of practice. He shares how reaching this stage of life has reshaped his approach to fitness and diet, emphasizing the importance of protein, sleep, and tailored workouts.
The Power of Protein
For Keuilian, hitting nearly 230-235 grams of protein daily is a cornerstone of his regimen. As metabolism shifts with age, protein becomes even more critical in muscle maintenance and fat loss. His strategy involves a deliberate intake: starting the day with egg whites and whole eggs, supplemented by protein shakes, and ending with a high-protein meal.
Without deliberate protein intake, maintaining muscle at 49 can be incredibly challenging.
— from the video
Crafting a Personal Diet
Keuilian's diet is customized to his body's needs, focusing on low carbohydrate intake, typically 50-75 grams per day, with a high-carb day once a week. He emphasizes fats from natural sources like fish and avocados. This personalized approach helps him manage his metabolism and energy levels.
Prioritize protein-rich meals throughout the day.
Limit carbohydrates to 50-75 grams daily, with a higher intake on a designated day.
Opt for healthy fats from sources like avocado and fish.
Balancing Fitness with Enjoyment
Not a fan of traditional cardio, Keuilian found a passion in jiu-jitsu, which provides a fun and intense workout. This shift reflects his belief that fitness should be enjoyable and sustainable. He combines these sessions with
that avoids ego-based lifting, focusing instead on form and injury prevention.
The Sleep and Recovery Equation
Sleep has become a non-negotiable part of Keuilian's routine. He emphasizes the need for 7.5 to 8 hours of quality sleep each night, utilizing blackout curtains and managing caffeine intake to improve rest. He also values recovery, employing strategies like hot tub relaxation and magnesium supplementation.
In a world that often glorifies the hustle, Keuilian's approach is a refreshing reminder that personal health must adapt with age. His story highlights how a thoughtful, customized regimen can maintain vitality beyond the years of boundless youthful energy.
