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2014-2015 offseason plan for nationals

seth shaw

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25 years old been competing since 2010 current body weight 240 lbs just competed on sept 27th 2014 as a super heavies where i took 3rd place at the Ohio state championships in Columbus Ohio..
I've attached some show photos for everyone to check out!!!!
been working with Shawn Nutter with Fusion Training Systems for the past two years and he's really helped take my physique to the next level !!!! since 2012 I've put on over 40 lbs of stage weight with better conditioning!!!! its time to really kill it this off season and make the improvements i need to compete at a higher level!!
TRAINING DC Style 4day split so i hit everything twice a week the 4th day is more of a bodybuilding style going for the pump and squeeze
MACROS 355pro 400Carbs 90 fat (ONE CHEAT A WEEK POST WORKOUT FRIDAY NIGHT)
in the past i really pushed the carbs higher and kept a lower fat diet so this year gonna try and ramp the fats up and keep carbs around 400-500 i think new training style and different way of dieting can help me achieve my goal
off training days i do 6 meals and on training days i had in a whey iso shake pre training and a BCAA/HBCD intra shake for a total of "8 MEALS"
ill post photos every 2-3 weeks to keep everyone thats wants to follow my journey to the national stage :)
 

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shawn nutter

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I've been coaching people for 15 years now and I have to say Seth is one of the hardest working, most disaplined guy I've ever coached. He has great lines, tiny waist and good frame to pack on a lot of muscle. Our goal is too add more muscle on him, keep bodyfat levels low, waist tiny and do well at his first national showing later next year. Hope everyone enjoys following his log.
 

seth shaw

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Gainzzzzz

So first week of DC TRAINING went very well really tough too...i feel tho is the perfect Training style for me i just hate training 3-4 days a week i just sit at home and think about training or eating hahaha
I'm ready for week number 2 :D
Current bodyweight to start this week 242.4 lbs still lean (UP 28-30LBS FROM STAGE WEIGHT)
saturday did my bodybuilding style for legs and had more veins in quads that wrapped around my hamstrings
TIME TO GROW!!!!
"OFF SEASON ARE WHERE CHAMPIONS ARE MADE" - SETH SHAW
 

Press

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congrats to you and your coach 40lbs in 2 years is awesome. im surprised your able to grow on less then 4000 cals.
 

seth shaw

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diet

congrats to you and your coach 40lbs in 2 years is awesome. im surprised your able to grow on less then 4000 cals.
well i just came off contest diet first offseason shawn and I were together i was on 1000 carbs around 325 pro and 90-110 fats
carbs were coming from gatorade powder waxy maize shakes with protein powder a crap ton of cereal pancake mix rice and white potato so i was well over 4000 calls then now I'm around 3800 calls were 1000cals above final week of prep diet
so things are moving well gonna push more fats this yr keep carbs 400-500 isn for now...
 

seth shaw

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here is some new sups I'm adding in the mix to help drive nutrients!!! trying to make some gains guys lol
 

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seth shaw

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my diet body weight as of today 240.0

this change every couple days cuz i might run out of certain foods and ill switch stuff around and remove food on training days and non training days but since I'm training this what my diet will look like!!!!
Meal 1 (775 cals 61 pro 99 carbs 11 fat )
Raisin Bran Cereal, 1 cup
Cocoa Pebbles Cereal, 1 1/2 Cup
Peanut Butter, 16 grams
100% Liquid Egg Whites, 1 container

Meal 2 (899 cals 65 pro 86 carbs 32 fat)
Brown Rice 200 grams
Ground Beef Sirloin 90/10 8 oz
pinto beans - Cooked weight, 150 grams
Mac Nut Oil, 0.5 tbsp

Meal 3 (263 cals 32 pro 0 carbs 16 fat)
Chicken breast 150g
EVOO 1 tablespoon

Meal 4 (580 cals 53 pro 57 carbs 16 fat)
white rice 200 grams
Ground Turkey (93/7), 8 oz

Pre workout meal (250 calls 27 pro 25carbs 2 fat)
Dymatize - Elite 100% Whey Protein Cookies & Cream
Rice Cakes 2 cakes

Intra workout ( 156 cals 10 pro 29 cabs 0 fat)
10g BCAAS
highly chained cyclic dextrin 30g

Post workout (695 cals 64 pro 103 carbs 3 fat)
100% Liquid Egg Whites, 1 container
Sweet potato 260g
blueberry bagel 1

pre bed meal ( 267 cals 43 pro 0 carbs 11 fats)
Chicken breast 200g
coconut oil 6g

FOR A TOTAL OF 3,924 CALS 355 PRO 399 CARBS 91 FATS
 
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XtremeMuscle

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Nice we are about the same height: following this for sure.
I doubt you want to go into gear usage, but I'd be really curious to know even if it's via PM.
Edit: if not that's fine also :)
 
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seth shaw

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DC Leg Day

straight bar curls rest pause set 14rep
reverse curls 2 straight sets 20 reps
box squat 4 sets (learning to do these haven't done squats in a while) 12 reps
leg press 2 straight sets 20 reps
seated calves 2 straight sets 8-10 reps holding at top and 10 sec neg.
 
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tonyk

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You almost have as much egg whites as I do but I normally drink all mine. They're as much fun coming out as going in lol
 

seth shaw

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You almost have as much egg whites as I do but I normally drink all mine. They're as much fun coming out as going in lol
i use the first meal egg whites as a "milk" over the cereal
the post workout ones i put ketchup on and cook them
i could eat them for every meal with ketchup omg!!!:love:
 

Deako

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i use the first meal egg whites as a "milk" over the cereal
the post workout ones i put ketchup on and cook them
i could eat them for every meal with ketchup omg!!!:love:
I am with you there... I could eat eggs for every meal... soo good!!! LOL Add some onion and garlic powder :headbang:
 

tonyk

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I drink them raw with chocolate syrup, basically chocolate milk.
 

Deako

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Press

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i use the first meal egg whites as a "milk" over the cereal
the post workout ones i put ketchup on and cook them
i could eat them for every meal with ketchup omg!!!:love:
ugh lol egg whites on cereal. no thank you! this is why i luv seeing peoples diets.
 

tonyk

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yeah I've done that as well
Ya I might microwave my egg whites and use ketchup tonight for you! I would pan cook them but I need to fry my rice and don't wanna clean it and use it again lol.
 

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