Vital Stats
Name: Bob Minshall
Email: Kybengalbob@att.net
Bodyspace: kybengal
 |
 |
|
Before: |
After: |
Why I Got Started
Thirty years ago, after blowing out my right knee after studying karate for ten years, I quit any type of exercise for a period of about six months. I started to put on weight and wasn't happy with the way I was looking after such a short period of inactivity.
I began to do sit ups with my feet under a couch to "lose fat." I wasn't aware at that time that it was really the excess calories and lack of any calorie burning activities that was contributing to my weight gain. After about a month, I did notice that my knee was beginning to feel better.
I surmised that this might be due to the fact that my thigh muscles were being worked as I did the sit ups with my feet held down. This is when I started to read everything I could find about exercising.
I also saw a physique contest on TV on Wide World of Sports at this time. I was amazed at the muscular definition and size of the guys competing.
I made up my mind then that I wanted to look like those guys someday. I also noticed that I had no energy before I started exercising and eating healthier. I feel 25 years younger than my age and still have more strength than the average person.
I recently had total knee replacements for both knees and I have fully recovered and am lifting heavy again.
Click To Enlarge. I feel 25 years younger than my age and still have more
strength than the average person.
How I Did It
As I said above, I started reading about exercise and bodybuilding. I bought my first weight bench and a 110-pound set of weights. I knew nothing about cardio or nutrition at that time.
Almost immediately, I noticed changes in the way I felt and how my body looked. I started subscribing to some of the "muscle mags" of that day and continued learning all I could.
This was almost 30 years ago and at the age of 64, I am still exercising and eating to keep my body in shape.
I have acquired enough equipment and weights over that course of time to set up a complete gym in my basement. I have trained numerous people in my gym over the years.
Two years ago, I decided to put my years of experience to good use and took the courses necessary to become a certified personal trainer through the International Sports Sciences Association.
I am presently working at a local Snap Fitness Gym as a personal trainer in the evenings.
Click To Enlarge. I am still exercising and eating to keep my body in shape.
Supplements
Morning:
- Universal Animal Pak: 1 pak
- Optimum Nutrition 100% Whey Protein: 2 scoops
- NOW Vitamin D3: 2000 I.U.
- NOW Ubiquinol: 100mg
- AST Sport Science DHEA: 100mg
- NOW Green Tea Extract: 400mg
Morning & Afternoon:
- NOW Tumeric & Bromelain: 600mg
Afternoon:
- Multivitamin: 2 caps
- Optimum Nutrition Serious Mass: 2 scoops w/ 16 oz 1% Milk
Morning/Afternoon/Night:
- Optimum Nutrition HMB: 1000mg
- Fish Oil: 1200mg
- MRM CLA: 1250mg
Pre Workout:
- BPI 1.MR: 1 scoop with 12 oz. water
- NOW L-Citrulline: 1.5g
Pre Workout and Post Workout:
- AST BCAA's: 4500mg
- AST L-Glutamine: 3g
Diet
Meal 1:
- 2 scoops Optimum Nutrition 100% Whey Protein with 12 oz 1% Milk
- 2 cups Black Coffee
Meal 2:
Meal 3:
- 8-12 oz Fish or Chicken (baked, skinless)
- 8 oz Green Vegetable
- 6oz Fruit Cup (Cantaloupe, Watermelon, Pineapple, or Grapes)
Meal 4:
- 1 serving Optimum Nutrition Serious Mass: 2 scoops w/ 16 oz 1% Milk
Meal 5:
- 2 tsp organic Peanut Butter
- ½ slice low fat Cheddar Cheese
- 4 low sodium, low fat Saltines
- 1 50g Supreme Protein Carb Conscious Bar
Meal 6:
- 2 scoops Optimum Nutrition Serious Mass: 2 scoops w/ 16 oz 1% Milk
Training
Right now I am performing most of my training using the 4X10 style. For those who don't know what 4X10 is, you take a weight with which you can get 15 reps, but you only do 10; rest 30 seconds, then do 10 more--and so on until you complete 4x10.
The last set should be to failure -- you can even add X Reps. If you get 10 on your last set, add weight to that exercise at your next workout.
Day 1: Chest/Triceps
Barbell Bench Press - Medium Grip4 sets of 10 reps
Barbell Incline Bench Press - Medium Grip4 sets of 10 reps
Dumbbell Flyes4 sets of 10 reps
Triceps Pushdown4 sets of 10 reps
Tricep Dumbbell Kickback4 sets of 10 reps
Day 2: Back/Biceps
Wide-Grip Lat Pulldown4 sets of 10 reps
Seated Cable Rows4 sets of 10 reps
Preacher Curl4 sets of 10 reps
Incline Dumbbell Curl4 sets of 10 reps
Day 3: Rest
Day 4: Shoulders/Abs/Traps
Seated Side Lateral Raise4 sets of 10 reps
Arnold Dumbbell Press4 sets of 10 reps
Barbell Shrug4 sets of 10 reps
Side Bridge4 sets of 2 min holds
Exercise Ball Crunch1 set of 75 reps
Day 5: Legs
Leg Press4 sets of 10 reps
Smith Machine Squat4 sets of 10 reps
Leg Extensions4 sets of 10 reps
Standing Leg Curl4 sets of 10 reps
Lying Leg Curls3 sets of 10 reps
Standing Calf Raises3 add sets of 18 reps
Seated Calf Raise3 sets of 18 reps
Day 6: Rest
Day 7: Rest
Cardio is 3x per week consisting of 20 minutes HIIT on bike.
Suggestions for Others
I believe you can be fit at any age. There are plenty of examples on Bodybuilding.com's Bodyspace feature where you can find teenagers through people in their 60's and beyond who are living a fit lifestyle.
You'll notice that I said a fit lifestyle. I don't believe in dieting or trying to "spot reduce." The only way to succeed in achieving a fit body is to realize that you must change your habits from now on. This is not only true for the exercise component but also for the nutrition and dietary components of your life.
Sure you can miss a workout or eat a cheat meal every once in a while, but overall you should devote your time to living a lifestyle that will give you many benefits for the rest of your life. Most of us realize what is good and what is not good for our bodies.
The trick is to act upon what you already know and if you have questions, ask someone who is knowledgeable in this field or consult one of the many magazines or internet articles for the answers.
I wish all of you reading this the very best in attaining your goals to be fit for life.