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    • Start Here – The Hashi Mashi Plan
    • How to lose 20 pounds in 3 months
    • Benefits of losing 20 pounds
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    • Deadlift calories burned
    • Deadlift for fat loss
    • The Obesity Code summary
    • Clean Eating for Beginners
    • Keto vs Clean Eating
    • 40 40 20 Diet Plan
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      • Benefits of deadlifts
      • How to deadlift
      • Deadlift accessory lifts
      • Deadlift alternative for bad back
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      • Benefits of squats
      • How to squat
      • Squat accessory lifts
      • Squats for body transformation
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      • Improve Your Bench
      • Incline vs Flat Bench Press
      • Floor Press VS Bench Press
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      • Power Clean VS Deadlift
      • Power Clean VS Squat Clean
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      • Overhead Press Muscles Worked
      • Overhead Press Accessory Exercises
    • Chin-Ups / Pull-Ups
      • Neutral grip pull-ups muscles worked
      • Pull Ups benefits, muscles worked
      • Chin Up Muscles Worked
      • Chin-Ups vs Pull-Ups
    • Push-ups
      • 100 pushups a day
      • Pushup muscles worked
      • Benefits of pushups
      • Exercises to Improve Pushups
  • Workouts
    • 3×5 workout program
    • Army prt exercises
    • Strength Training for Men Over 50
    • Bodybuilding over 50 workout routine + PDF
    • Weightlift for weight loss
    • Minimalist training
    • Powerbuilding program + PDF
    • Beginner deadlift workout routine
    • Deadlift Program
    • Beginner squat workout routine
    • 5/3/1 for Beginners
    • 5 Types of Workouts to Change Your Body
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    • How deadlifts change your body
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    • 12-week body transformation plan
    • How rowing changes your body
    • Running body transformation
    • Rock climbing body transformation
    • How cycling changes your body
    • Assault bike body transformation
    • Skinny fat to muscular
    • CrossFit Body Transformation
    • How kickboxing changes your body
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      • Olympic Barbells
      • Elbow Sleeves
      • Knee Sleeves
      • Weightlifting Shoes
      • Weightlifting Belts
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      • Bumper Plates
      • Dumbbells
      • Weight Benches
      • Cable Machines
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      • Deadlift shin guards
      • Deadlift bars
      • DIY deadlift platform
      • Best lifting straps
      • Deadlift socks
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      • Calisthenic Equipment
      • Weighted Vests
      • Resistance Bands
      • Power Towers
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      • Best Protein Powders
      • Supplements for Men Over 50
      • Multivitamins for Men Over 50
      • Best Budget Probiotics
    • Cardio
      • Best Air Bikes
      • Rowing Machines Under 500
      • Walking Shoes for Men
      • Compact Treadmills
      • Treadmills for a Heavy Person
      • Recumbent Bikes
      • Budget Ellipticals
Home » Hashi Mashi 101: How to Get Back Into Shape – Even Over 50

Hashi Mashi 101: How to Get Back Into Shape – Even Over 50

Updated December 25, 2022 by Rich

How to Lose Body Fat HQ: Your Resource for How To Lose Body Fat at Any Age
After Six Months on Hashi Mashi aka The Fit Apprentice Plan

Today I am posting the most succinct synopsis of Hashi Mashi that I can.

Hope you find this helpful and if so, please let me know!

The briefest overview of Hashi Mashi:

  • 2 – 3 meals a day, pretty much when you are hungry.
  • 1 – 2 snacks a day, don’t ever get too hungry

Meals are composed of :

Vegetables, protein & healthy fat like peanut butter, olive oil, avocado
Eggs, spinach, olive oil, avocado, chumus
Black beans, chicken, salad with olive oil
Sweet potato , salmon, asparagus
Broccoli, lentils, lamb
 
yes, notice I have left out all or most grains.
 
If you do have any grain, then have it earlier in the day and not after 3 pm.
 
Finish eating by 7pm.
 
Drink 2 – 3 liters of water a day.
 

Snacks:

Low glycemic fruits like berries, strawberries, blueberries, blackberries, raspberries, melon, apple
nuts like raw almonds, cashews, roasted nonsalted peanuts, raw walnuts
 

Workout AM

3 x a week upper body –
  • Shoulder Press,
  • Dumbell Row or barbell row,
  • bench press,
  • Chin Ups or Pull Ups and
  • Pushups
3 x a week lower body –
  • Leg Curls,
  • Squats,
  • Deadlifts,
  • Lunges
all exercises should be done with light weights, great form, and increase weight gradually.
 
 
Warm up for squats with a 45lb bar or no bar at all, 5 reps
then
65lbs for 5 reps
85lbs for 5 reps
105lbs for 5 reps
110lbs for 5 reps
120 lbs for 5 reps
 
For each workout, you can try to increase weight by 5 lbs max, this way you build up gradually.
 
Meal 1 within an hour of strength workout –
sample meals:
Either protein shake with 20g of protein, personally I have liked vegaone and flax milk, berries (strawberries, blueberries – blackberries dont go too well in a shake unless you like the seeds!), tbsp peanut butter, banana
or
Simple vegetable omelet made with olive oil, omega 3 eggs, vegetables like spinach, tomato, onion, garlic
or
Old-fashioned oatmeal with berries and peanut butter, walnuts, and raisins
or
Sprouted grain bread or muffin such as Ezekiel brand with almond butter/peanut butter
 

Snack 1

shake if you did not have one in the early am
apple and almonds
any fruit and walnuts
banana and peanut butter
 

meal 2

bean soup, vegetables and tofu
brown rice and lamb and vegetables
quinoa and tofu or chicken kabob and vegetables
 
no more grains after 3 pm…
 

dinner

broccoli or zucchini, spinach, asparagus, cauliflower with a protein like lentils, chicken, fish, meat
 
no more food after 7 max 8
 

Sleep by 10pm

 

Affirmations

 
Positive phrases are repeated over and over till they become second nature
Keep thinking good thoughts
Tracht Gut, vet zein gut – think good, it will be good…
 
Keep getting stronger gradually and leaner and you will be building muscle and losing body fat at the same time, the big differences will show in 4 – 8 weeks.
 
Any questions on anything, just email me
 
Good luck
 
Hashi Mashi!
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Filed Under: Diet and Weight Loss

About The Author

Rich Hashimashi AuthorRich "Hashi Mashi" is a NASM-CPT/CNC and Integrative Nutrition Health Coach. At 55, he lost 75 pounds in 6 months, and discovered if you change your body, you can change your life. Ready to reignite your fitness? Start Your Body Transformation Journey Here.

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