So I wanted to give all the over 45 people a snip it of my training during the 12 week challenge and as I mentioned before I was in a cast/boot for almost 6 weeks, so cardio wasn't an option. With that I decided to cut down on rest tome between sets. I did use the muscle confusion principal that I have used for over 28 years. It makes sense to keep from plateus and boredom. First few weeks were heavy compound movements as the calories were still high and all I took from my diet was bread, dairy, sugar and all animal fats. I kept my protein drinks to 5 a day with at least 40 grams per drink. I upped my Bcaa's to 40 grams per day and even on non training days as you are rebuilding when you are resting. I made sure to eat at least two whole meals a day sticking to fish and chicken, but the occasionl lean red meat helped me feel full. Breakfast was key and everyday it was organis oatmeal 2 servings with 40 grams of whey. I can keep better control with a bunch of protein drinks a day as I traveled 4 weeks out of my 12. So from there I stuck with the same calorie and food content until the last two weeks. I also swictched to lighter weights and drop sets, giant sets and supersets alternating each week. I tried to stick with 12 to 15 rep range after warms ups. I used the hand bike for 4 minutes on all upper body days and light weight for legs as the cast prevented me from even doing bike. As far as supplements I am a nut on taking my pills and drinks. The first few weeks I would drink my BCAA with energy throughout the day and right after my training days. Thanks to the good folks here at Bodybuilding.com private label. Great stuff easy to mix and taste amazing! Also Eric and Brian our private label studs gave us free samples and kept my spending to a minimum. I also used 3 servings a day with food or protein the bb.com fish oil. That is key for my joints and for fat burning. You need good fats and I don't care what anyone tells you don't drop your fish oils! I also used CLA in the am along with my Amino Plus energy from bb.com. I amde sure to take a multi at my lunch and popped my creatin 15 grams before training and after. I didn't drop creatine at all as I knew I needed my muscle to be full and thick even for the last photo shoot. That is up for debate though if you are a competitor. I also made sure that I took my Ala, Glucomsomine, Chondrotin and MSM daily two doses. Need to make sure this old body could handle the stress on the joints and connective tissue. So as my lat two weeks showed up I dropped sodium as low as I could go and I upped my water intake not to include protein drinks to one and a half gallons a day. Need to flush the body and the more you take in the less your body holds. I only used filtered water with crystal light. I dropped all red meat and made sure my fish was plain, but I made sure I ate as much as I wanted in fish and egg whites, but again no sodium. I used plain Balsamic vinegar on everything as I love the tase and it has no sodium and almost no sugar. I kept my calories to about 2,800 for the last few weeks leading into the last two days. I onlky did carb roatation days the last 10 days and for me it was more to flush water from my skin and pull into the muscle. two days low one day high. Low was 80 grams and high was 200 grams. you need to know what your body can do and because I am over 250lb I knew this worked for me. So the last two days I cut water to 3/4 a gallon and went to distilled. See distilled has nothing in it so no sodium, potassium or anything. Since it flushes out sodium and potassium from your muscles I amde sure to tak three servings of Potassium a day. Potassium helps pull water into the muscle from the skin when water is restriced from consumption. I didn't sodium load and I didn't overload with potassium as that can be a deadly mix for you bodies chemistry. Whcich is also why I only water cut with distielled for two days. So I think that covers about everything in a nut shell.