IFBB Pro and Masters Men’s Physique Competitor Adam J. Ellison may be 50 years old, but he has a physique that would make most men half his age green with envy. Fortunately, the proud father of three kids says that it is still possible to drop fat while juggling the responsibilities of work and family, as he shared his “No B.S. guide” on Instagram.
AJ Ellison knows that fat mass tends to increase while lean muscle decreases with age, and science suggests that the slow down in metabolic rates could play a significant role as to why it is harder to drop body fat as we age, but that doesn’t mean that we should ditch our physique goals as we mature. Ellison, now 50 years old, is still winning competitions on stage, and looked phenomenal as he topped the Master’s 50+ Men’s Physique category at the 2026 IFBB Masters World Championships. He even placed second in the 40+, meaning that AJ is still hanging with those who are up to a decade younger than himself. With all that in mind, here are his tips for dropping stubborn fat.
How Does AJ Ellison Shred Body Fat and Maintain Muscle After 50?
Protein-Centric Meal Structuring:
“Fat loss doesn’t start in the gym, it starts in your kitchen,” wrote Ellison. “You can’t out-train a poor diet.” The big man also said that he makes sure to consume plenty of protein. “Aim for 50 to 70g of protein at every meal. Build every plate around protein first. Fill the rest with whole foods.”
Prioritizing Muscle Maintenance
“Most men try to burn more calories. That’s backwards,” said Ellison. “Protect your muscle first.” While muscle does not burn calories directly, the presence of more muscle tissue means that there is a greater level of energy required in the body, leading to a greater calorie requirement.
To build muscle, the competitive bodybuilder suggested that we “Lift 3 to 4 times every week,” and added that for hypertrophy, “Progress your lifts whenever possible.”
Low-Stress NEAT Over Excessive Cardio:
“Cardio is a tool. It isn’t the foundation,” believes Ellison, who utilizes cardiovascular training to support his efforts without making it the center of his ethos. “Strength training should always come first,” wrote the master, for his almost 900K Instagram followers.
To make sure that cardio is part of the mix, “Add 8,000 to 10,000 daily steps,” enthused Ellison. “Use cardio to support recovery, not to punish yourself.”
Moderate Calorie Deficits:
Summing up, the bodybuilder noted that “Small calorie deficits beat aggressive diets,” observing that “Crash dieting teaches your body to conserve energy.” So, to get started, Ellison coached that we should aim to lose 0.5 to 1% of body fat per week, and to trust in the process. “Track your progress for at least three weeks before changing anything,” he concluded.
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