30대 남성 건강 식단 가이드｜30+ Daily Nutrition Plan for Men Over 30 to Stay Fit & Lose Fat (칼로리·단백질·식단 팁) скачать в хорошем качестве

30대 남성 건강 식단 가이드｜30+ Daily Nutrition Plan for Men Over 30 to Stay Fit & Lose Fat (칼로리·단백질·식단 팁)

Stay fit and healthy after age 30 with this ultimate daily nutrition guide for men over 30 — scientifically backed calorie & protein targets, balanced meals, meal timing, supplements, and habit tips that keep you in shape! 👇 📌 0:00 — Intro: Why nutrition changes after age 30 As you age, metabolism slows, muscle mass decreases and calorie needs change — learn why this guide matters. 📌 1:15 — Daily Calorie Targets (30+) Men over 30 should aim for balanced calories depending on activity — typically 2,000-2,800 kcal/day — with macro balance. 📌 3:20 — Protein Focus for Muscle & Metabolism High-quality protein (chicken, fish, eggs, legumes) helps preserve muscle and boosts fat loss. 📌 5:50 — Balanced Meal Tips (Perfect Plate) Fill half your plate veggies, a quarter protein & a quarter carbs — plus healthy fats for hormones. 📌 8:10 — Best Foods for Men 30+ Foods that keep you lean: lean proteins, whole grains, fruits, veggies, nuts & seeds. 📌 10:30 — Meal Timing & Frequency Eat small balanced meals every few hours to keep metabolism high and energy stable. 📌 12:45 — Hydration & Supplements (Optional) Hydrate well and consider multivitamins only if deficient or doctor recommended. 📌 14:30 — Lifestyle Habits That Boost Fitness Simple habits: walk daily, avoid processed sugar, reduce salt, and stay consistent. 📌 16:00 — Final Tips & Summary Recap of main nutrition habits & how to track progress easily.