Men Over 50 Gain Muscle and Lose Weight

Retirement? Masters Athlete Bob Minshall is Just Getting Started!

At age 66 far too many men are hanging it up.  For Bob Minshall it’s time for a new beginning centered on fitness training.

BMF:  Tell us about the physical activities you stay involved in.

Fit after 50

Bob Minshell, 66, showing his stuff

Bob: Presently a certified personal trainer (ISSA) and nutrition specialist (ISSA) also an NPC competitive bodybuilder. I didn’t compete until 2 years ago. I will be entering my fourth contest in the over 60 masters class. Presently I train clients in my own fully equipped gym.

BMF: Why the interest in this area?

Bob: Since I am retiring from my full-time position as the Director of Facility Operations at a high-rise retirement community here in Louisville KY in two weeks after 26 years there, I thought it would be a good idea to keep active and since I have been weight training for over 25 years, I thought it would be a good time to get the above certifications, the first of which I received a little over two years ago.

BMF: How do you stay in shape for your activities?

Bob: Weight training, cardio, supplementation and a clean diet.

BMF: Tell us about your workouts. What do you do? How often?

Bob: I am working out at least 4 times per week in my gym. I usually do a chest/triceps workout, the next day is back/biceps, a day off, then delts/traps and finally legs.

BMF: How do you keep yourself motivated?

Bob: The comments I receive from my friends and family about my conditioning at my age keeps me motivated.

BMF: What is your biggest personal challenge to achieving and maintaining fitness over 50? How do you overcome that challenge?

Bob: Along with aging comes a gradual slowdown of my metabolic rate, so it becomes more difficult to maintain a low body fat percentage.

BMF: How do you approach diet and nutrition? What are your meals like? What kind of supplements do you take, if any?

Bob:  I eat 6 or 7 times per day with each meal spaced out at 2 ½ hours .I take various protein supplements mixed with organic skim milk and water for 3 or 4 meals. The other meals are either fish, chicken or occasionally lean beef along with fresh fruits and vegetables.  I also drink at least one gallon of water per day. My supplements include multi vitamins, D3, B12, folic acid, turmeric, carnitine, ubiquinol, phosphytidal serine, BCAA’s, L-glutamine, arginine, creatine and beta alanine.

BMF: Have you overcome injuries and/or surgeries? What were they? How did you overcome them?

Bob: I had two total knee replacements 4 years ago due to osteoarthritis from 10 years of karate many years ago. I was only off work for 1 ½ weeks after each surgery and only had a local anesthetic each time so I could be up and walking within a few hours after each operatrion.

BMF: Do you have a target weight and/or body fat level you maintain?  What is it? How do you achieve it?

Bob: I try to stay around 190-195 lbs. at a body fat percentage of 13%. This is mainly achieved by eating clean almost all of the time. I do not drink sodas of any type, I do not eat any processed foods.

BMF: What are your health and fitness goals for the future?

Bob: I want to maintain my present fitness level as long as I can so that I can be an inspiration to my family, friends and clients. After my next contest at the Kentucky Derby Festival Bodybuilding Championships on April 27th here in Louisville, I will be working part time at one of the local Vitamin Shoppes while continuing to build my personal training business.

 

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Men Over 50 Lose Weight and Gain Muscle

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