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Welcome to Vince's Q & A Page - As you can see Vince maintains a fantastic physique at 40 years old, he puts it down to his clean diet and intensive workout routine. If you need some help and advice on how to get those abs in shape or have some general fitness related queries, be sure to contact Vince.
 
Stats:  Age 40, Height: 5'8", Weight: 155 lbs, Chest: 41", Waist: 30", Bodyfat: 7-8%

I follow a 4 day per week training regimen, working each body-part once per week, except abdominals, which are worked twice per week.  I typically eat really clean during the weekdays, which allows me to factor in some "fun" foods over the weekend.  Since I have two small children, I wind up at fast food restaurants, ice cream stands, or the mall fairly often. 

 
I've always been a believer in a high protein diet, which will always promote more lean muscle, so my diet consists primarily of protein, keeping my carbohydrates and fats fairly low.  A typical weekday would be as follows:
 
Upon rising - (4) egg beaters, (1) pc of Tofu american cheese, (1) 100% whole wheat bagel w/lite butter or fruit spread, water and coffee afterwards
 
Mid morning - 1/4 or 1/2 cup cottage cheese, and/or Granola bar, 3oz low sodium tuna, water
 
Lunch - 1 baked chicken breasts, 1/2 cup steamed brocoli florets, (1) small serving of mashed sweet potatoes, water
 
Mid afternoon - low carb protein shake or protein bar, water
 
Later afternoon - workout
 
Immediately following workout - protein shake w/(2) scoops in fat free milk
 
Early evening (1-2 hrs following workout) - (1) chicken breast or 6oz low sodium tuna, water
 
Before bedtime - choice of either another protein shake, 3oz low sodium tuna, or (1) chic breast
 
What I found that works for me is making sure that I eat something every 3 hours or so, making it a primarily protein based meal or snack.  I consume a ratio of more than 1 gram of protein per pound of bodyweight, so on a typical day I will consume an average of 200 grams of protein per day.  I personally don't count my calories, but I try and keep my fat and carb grams lower.  Everyone is different, so what works for one person, may not necessarily for another.  But, there are a few universal rules of maintaining a good diet on a daily basis, and they are as follows:
 
Eat 5 - 6 smaller or moderate meals, instead of the traditional 3 big meals per day, but ALWAYS begin your day with breakfast.
Drink plenty of water all day long, preferable distilled water whenever possible.
The rule is to never eat a high fat and high carbohydrate meal, instead if the meal consists of perhaps higher fat, then keep the carbs very low, or vice-versa.
If you are monitoring your total calories, then watch closely as to where you begin and tweak your food consumption according to your ongoing weight loss.
Try and consume the majority of your carbohydrates during the morning or early afternoon hours, never ever before bedtime.
Take a multi-vitamin daily.
Early morning workouts and/or cardiovascular exercise is recommended, but make sure that your week consists of at least 3x per week of exercise activity consistently.
Set short and long term goals for yourself and what will make you feel good about your body and health.
Don't think of any of this as a "diet", since that will doom you right from the beginning.  It is a new way of life for you, and after awhile it surely will become part of your daily routine.
Anything is possible, trust me, I'm living proof of that.  I am turning 41 in March, and I am in the very best shape of my entire life. 
 
Please contact me with information pertaining to your own personal situation and what your individual goals are and I will give you information based on my experiences which will get you on your way to reach and exceed your goals.  You surely can have the body that you desire!

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