{"id":661485,"date":"2026-10-30T08:20:15","date_gmt":"2026-10-30T08:20:15","guid":{"rendered":"https:\/\/www.newsbeep.com\/il\/661485\/"},"modified":"2026-10-30T08:20:15","modified_gmt":"2026-10-30T08:20:15","slug":"how-diet-tweaks-helped-this-46-year-old-transform-his-physique-in-midlife-his-exact-daily-meal-plan","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/il\/661485\/","title":{"rendered":"How Diet Tweaks Helped This 46-Year-Old Transform His Physique in Midlife \u2013 His Exact Daily Meal Plan"},"content":{"rendered":"

At 46, Eric Hinman<\/a> is in the best shape of his life. In the past few years, he’s completed five Ironman races and become the Hyrox<\/a> world champion in his 45-49 age group. It hasn’t always been this way, though.<\/p>\n

Two decades ago, Hinman had poor eating habits, regularly drank alcohol and did limited amounts of exercise. Since then, he’s transformed his lifestyle, running<\/a> between 30 and 40 miles a week, cycling 200 miles, and strength training<\/a> and swimming<\/a> two or three times across the seven days.<\/p>\n

‘My transition from an overweight insurance salesman in my late 20\u2019s to how I look and feel now at 46 \u2013 changing your habits can change your life,’ he says<\/a>. ‘Never too late to hop on the wellness train.’<\/p>\n

Such a demanding training schedule requires plenty of fuel. Hinman credits his consistent daily meal plan with providing the energy he needs to perform at his best without compromising his physique. His diet is based on an 80% healthy and balanced nutritional intake, with the remaining 20% helping to fuel his longer efforts and endurance races.<\/p>\n

What Eric Hinman Eats Every Day<\/p>\n

Rather than constantly changing his meals, Hinman prefers to stick to what he knows to ensure he gets a consistent amount of protein, carbs and fats each day. A study published in the American Psychological Association<\/a> concluded that sticking to repetitive meals can improve diet adherence compared with eating a highly varied diet.<\/p>\n

‘What I eat 80% of the time,’ Hinman wrote. ‘Simple works.’<\/p>\n

Breakfast: CoffeeLunch: Eggs and fruit or a protein smoothie with banana, frozen berries, milk and nut butterPost-workout: Protein smoothie or smoothie bowlDinner: 450g of beef mince, steak or chickenDessert: Berries, heavy whipping cream and honeyWhy Hinman Eats ‘Trash to Go Fast’<\/p>\n

Due to the sheer amount of training he does throughout the week, it’s essential for Hinman to consume plenty of carbs so that his muscles have enough energy. This makes up the remaining 20% of his diet \u2013 where he isn’t as worried about the source and instead cares about how it supports his performance.<\/p>\n

‘Eat trash to go fast,’ he says.<\/p>\n

The Supplements Eric Hinman Takes<\/p>\n

Hinman takes 13 supplements to support his health, but doesn’t suggest everyone does the same.<\/p>\n

‘Not medical advice, just what works for me,’ he clarifies.<\/p>\n

Creatine<\/a>Mitochondrial healthNootropicsBeetroot powderFish oilNACIronZincMagnesiumDIMBoronAshwagandhaMultivitamins<\/p>\n

If there\u2019s one thing Kori Sampson knows, it\u2019s how to optimise your body composition for performance. To tap into his knowledge as an elite athlete and coach, we asked him to create a 4-week plan to help you move faster, recover quicker and keep pushing when the fatigue sets in \u2013 all while improving your muscle-to-fat ratio.<\/p>\n

Ready to build muscle, burn fat and come out the other side looking, feeling and performing better? Click here<\/a> to get 14 days of free access to the plan via the Men\u2019s Health app.<\/p>\n

\"kori\"Headshot<\/p>\n

Ryan is a Senior Writer at Men\u2019s Health UK with a passion for storytelling, health and fitness. Having graduated from Cardiff University in 2020, and later obtaining his NCTJ qualification, Ryan started his career as a Trainee News Writer for sports titles Golf Monthly, Cycling Weekly and Rugby World before progressing to Staff Writer and subsequently Senior Writer with football magazine FourFourTwo.<\/p>\n

During his two-and-a-half years there he wrote news stories for the website and features for the magazine, while he also interviewed names such as Les Ferdinand, Ally McCoist, Jamie Redknapp and Antonio Rudiger, among many others. His standout memory, though, came when getting the opportunity to speak to then-Plymouth Argyle manager Steven Schumacher as the club won League One in 2023.<\/p>\n

Having grown up a keen footballer and playing for his boyhood side until the age of 16, Ryan got the opportunity to represent Northern Ireland national futsal team eight times, scoring three goals against England, Scotland and Gibraltar. Now past his peak, Ryan prefers to mix weightlifting with running \u2013 he achieved a marathon PB of 3:31:49 at Manchester in April 2025, but credits the heat for failing to get below the coveted 3:30 mark\u2026<\/p>\n

You can follow Ryan on Instagram @ryan.dabbs<\/a> or on X @ryandabbs_<\/a>\u00a0<\/p>\n