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Troy
Age: 40

Resides: Tennessee

Occupation: Teacher/Coach

Body Fat: 7.8%

Weight: 163 pounds

Want a Shredded Physique? At 40 years old Troy proves what dedication can help you achieve.

What's a typical day for you?

A typical day for me is I get up and do 20 minutes of high intensity cardio prior to eating. I usually do the elliptical at a quick pace or jump rope. I do this 5 days a week.

I also lift five times weekly and my Workout schedule is as follows:

Mondays are chest, triceps and abs.

Tuesdays are back biceps and shoulders along with the cardio.

Wednesdays are legs and abs.

Thursdays I do chest and triceps again, but do bodyweight exercises only like push-ups and dips. Fridays I will do the same with back, shoulders, and biceps.

I will jump rope for 20 minutes on my free time during the day 5 days a week.

* After lifting I take 50 grams of whey protein with water.

So to maintain my current physique I am doing 2 sessions of cardio per day. I do hanging leg raises, decline crunches, reverse crunches, roll-outs with a barbell and cable crunches for abs. I do 2 exercises per session for abs. The key for abs is to focus on the feel and hold it. I will also do planks for 2-3 minutes after cardio. A plank is getting in a push-up type position but on your forearms and holding it for a period of time. Try to start with a minute and working up to 3 minutes. Great for the core! I do abs Mondays, Wednesdays and Fridays. After the workout I have a protein shake with whey protein or a low sugar protein bar.

         

Diet Wise I keep it pretty simple:

I have a protein shake after my early morning workout. I eat a low sugar protein bar at 10:00. A tuna or turkey wrap with some fresh fruit for lunch as 12.30. A protein shake with water at 3:30. I usually eat lean meats and vegetables for dinner. I don't count calories but I would guess I eat between 2000-2500 per day most days. Plenty of water, atleast a gallon a day, and a little diet coke!

Supplements

Again, I keep it simple as I like to get my nutrition from real food. At present I stick with Protein are with 30 grams of protein and 25 grams of carbs. The Whey Protein Powder I use is Six Star Muscle Professional Strength Whey and I also like to use a Pre Workout stimulant like Six Star N.O. Fury.

My top 5 tips for staying lean and getting cut are.

1.Cardio in the morning prior to eating

2. Jump rope. Fun, as good as running.

3. Variety of ab and weight training. Mix it up.

4. Lots of lean protein, or whey protein powder.

5. Cut out as much sugar as possible

Good luck with the Program guys

Troy

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Want a shredded, cut physique like Troy?

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