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.
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.