Free · 42 pages

The Field Guide

Training, eating, and recovering in a body that's over 30.

Fourteen chapters on what actually changes after 30 and what doesn't. Written from the questions my clients ask mid-set, usually phrased like an apology.

14 chapters 5 parts Nothing held back for the paid version

Contents

The contents page is the real front door.

You don't read this one in order. It's built to be opened at the chapter you need, then closed again.

Part One

Walk In

  • Getting Fit After 305
  • Own the Floor7
  • The Six Checkpoints9

Part Two

Train Smarter

  • The Hypertrophy Hierarchy13
  • Progressive Overload16
  • Intensity Modifiers18
  • Supersets20

Part Three

Eat Like You Know What You're Doing

  • The Meal Building Hierarchy23
  • Setting Your Targets25
  • Hidden Reasons You're Not Losing Weight28

Part Four

Recover & Last

  • Sleep31
  • Joint Health After 3033
  • Movement Asymmetry35

Part Five

Real Life

  • Drinking Through Pride38

From chapter one

Nothing broke. The margin got thinner.

At twenty-two you could sleep five hours, eat badly for a week, skip every warm-up, and still add weight to the bar. That wasn't a better body. That was margin — enough spare recovery to absorb bad inputs without the bill showing up. After thirty the margin narrows, which is a different problem than decline, and it has a different solution: stop hunting for a harder program and start closing the gaps around it.

Getting Fit After 30 · page 5

Who wrote this

I train gay men over 30 in Portland.

  • Different bodies, different goals, mostly the same questions.
  • None of them were dumb questions. They were the questions of people handed a lot of contradictory information by an industry that profits from confusion.
  • So I wrote the answers down properly, one resource at a time, over about a year. This is those resources, rebuilt into one book.

Nothing in here is a rule. Every number is a starting point you adjust based on what your body reports back. That's not a hedge — that's the actual method.
— Milo, Fox Fitness PDX