A plan that works starts with the person, not the template. That's how qualified personal trainers and nutrition coaches approach it, and it's the process we teach on our courses.
In this guide, we'll walk through how a professional builds a diet and exercise plan for men step by step, how it changes for men over 50, and what it takes to do this for clients as a career.
Step 1: Start with a proper consultation
Every good plan begins with questions. What does the client want to achieve? What does a normal week look like? How much do they train now, what do they eat, how well do they sleep and how much do they drink?It's also the moment to check for anything that needs a doctor's input first. The NHS advises people to speak to a GP first if they haven't exercised for some time or have medical conditions or concerns. Knowing where your role ends is part of being a professional, and our post on duty of care limitations for fitness instructors covers this in more detail.
Step 2: Set goals that are specific and realistic
"Get in shape" isn't a goal you can plan around. Losing a set amount of weight, running 5K without stopping or squatting with good form are. Goals give the plan a direction and give the client something to measure.For weight loss, the NHS suggests aiming to lose 0.5 to 1kg a week. It also points out that losing just 5 to 10% of your body weight can improve your health, which is a far more motivating first target for many men than a number that feels miles away.
Step 3: Work out energy needs
An average man needs around 2,500kcal a day, but that can change based on age, weight, height and how much exercise you do. To lose weight, you need to take in fewer calories than you use. To build muscle, you need a little more.A good coach uses this as a starting estimate, then adjusts it based on what actually happens over the following weeks. It's the reason a copied plan rarely works. It can't respond to the person following it.
Step 4: Build the nutrition plan for men around real food
Once you know the target, the nutrition plan for men should be built around foods the client actually likes and can afford. The NHS Eatwell Guide is a solid foundation, with fruit and vegetables and starchy carbohydrates each making up just over a third of what we eat, plus protein foods, some dairy or alternatives and small amounts of unsaturated fats.From there, a coach might:
- spread protein across meals to support training and recovery
- plan meals ahead, which the NHS notes can help manage calorie intake
- swap high-calorie drinks, snacks and takeaways for options the client still enjoys
- look at alcohol, which adds calories without much nutritional value
If you want to understand the nutrients themselves in more depth, our guide to nutrition for men covers what men need at different ages.
A nutrition plan for weight loss for men
When the goal is fat loss, the nutrition plan for weight loss for men is usually about a steady calorie deficit rather than a crash diet. Filling plates with vegetables and higher-fibre foods helps meals feel bigger, keeping protein up helps protect muscle, and cutting back on alcohol and sugary drinks is often the easiest win. The NHS also recommends checking your progress by weighing yourself regularly and being kind to yourself, because changing habits takes time.A bodybuilding nutrition plan for men
For men whose main goal is building muscle, the priorities shift. A bodybuilding nutrition plan for men typically includes a small calorie surplus, enough protein spread through the day and carbohydrates to fuel hard training sessions. It only works alongside a well-structured resistance programme with progressive overload, though. Food alone won't build muscle.
Step 5: Plan the exercise side
The NHS physical activity guidelines are the minimum to build on. Adults should aim for at least 150 minutes of moderate activity or 75 minutes of vigorous activity a week, plus strengthening activities that work all the major muscle groups on at least 2 days a week. For people trying to lose weight, the NHS suggests getting active for 45 to 60 minutes a day, which can be broken into shorter sessions.A well-built plan usually blends:
- strength training, which we'd argue is the most underrated part of most men's routines (read more about the benefits of strength training for men)
- cardiovascular work the client enjoys, whether that's running, cycling, swimming or brisk walking
- more everyday movement, like breaking up long periods of sitting
Step 6: Track, review and adjust
No plan survives contact with real life unchanged. Work gets busy, injuries happen and progress slows. Regular check-ins let a coach see what's working, change what isn't and keep the client motivated. Measuring the waist as well as body weight can help too, as the NHS advises keeping your waist to less than half your height.
A diet and exercise plan for men over 50
Plenty of men want to get fitter in their 50s and 60s, and a diet and exercise plan for men over 50 follows the same principles with a few important tweaks.On the nutrition side, energy needs tend to drop with age, so portions may need to come down while the quality of food goes up. Protein, fibre, calcium and vitamin D all deserve attention.
On the exercise side, the NHS guidelines for adults aged 65 and over add balance and flexibility to strength work on at least 2 days a week, alongside being active every day. That's especially important for anyone who's had a fall or is worried about falling. A good coach builds up gradually and makes sure the client is cleared by their GP where needed.
Why a qualified coach makes the difference
The plan itself isn't the hard part. The skill is in the consultation, the adjustments and the motivation week after week. That's what clients pay for, and it's why trainers who can combine exercise programming with nutrition coaching stand out.It's also where government policy is heading. The government's 10-year plan for improving the health of men and boys in England points out that over 5 million men are inactive and that 67.2% of men were overweight or obese in 2022. There's a real need for professionals who can help men change their habits for good. You can read more in our guide to men's health.
Learn to build plans for clients with LEAP Academy
If you'd like to create plans like this for paying clients, our L3 Personal Trainer Nutrition Specialist package is designed for exactly that. It includes a Level 3 Diploma in Gym Instructing and Personal Training and a Level 4 Certificate in Nutrition for Weight Management and Athletic Performance. You'll learn how to deliver client consultations, plan and deliver personal training programmes, and set nutritional goals for clients, all 100% online.Already a qualified personal trainer? Our L4 Advanced Sports Nutrition course lets you add nutrition coaching to the services you offer.
And if you're starting from scratch and want to focus on training first, our Level 3 Diploma Practitioner in Personal Training (RQF) takes you all the way to becoming a qualified personal trainer.
You'll study at your own pace with support from expert tutors, and you'll get access to the learndirect: Community Hub app to connect with other learners and alumni as you go.
