diet update

[Shelby]

I started my diet 10 days ago, at a bodyweight of 228.

For the first seven days of the diet I dropped about a pound per day (primarily water and glycogen weight, and also a bit of fat).

Things started slowing down this weekend though, and I stayed around 220-221 for a few days, and this morning I dropped down to 219.

I will be introducing cardio starting Friday (16 weeks out), and probably making some new diet adjustments as well.

At my last competition (NPC Nationals, November) I was about 185 onstage. I expect to be around 190 this year.

I always drop about 7 pounds of water weight the day before the show so that means I'll be in the high 190s to low 200s going into the final week.

It won't be linear, but that means about 1-1.5 pounds of fat loss per week for the rest of the prep.

This is a perfect rate to lose fat at, and guarantee maximum muscle retention.

 

[SitySlicker1]

Request

Shelby I wish you would start a contest prep log along with progress pics. Mainevent did one a few years back, it was awesome. I like to see this again with you if you have time, please.

 

[puritan]

Good luck brother.
You deserve to be in you best shape

 

[betito]

So you will lose 19 pounds in 15 weeks more or less... that gives you room for going smooth and don´t have to kill yourself wich will make easier for you to maintain muscle mass... are you doing the 3 way split or you are still in the 2 way?

 

[SmallTownIron]

I am sure you will kill this prep and come in at your best. Good luck man

 

[robot]

How tall are you? I'm hoping to hit about 195 in not quite contest shape and sure as hell I won't look anything like you.

 

[renewlyf]

Lets see some pics as you go!

Keep us posted each week with a pic. It would be great to see your progress.
Thanks

 

[RONJON]

thanks for the insight Shelby. It sounds like you will be BIGGER and BETTER this time!

 

[Shelby]

How tall are you? I'm hoping to hit about 195 in not quite contest shape and sure as hell I won't look anything like you.

I'm just under 5'7.

Thanks guys - I'll update this thread as I go.

 

[chris250]

I would like to see pics at 220lbs...

 

[MAINEVENT]

Looking forward to following your prep and learning a thing or two or ten.

Take it to the house!

 

[pesty4077]

Hit it hard and bring in that excellant conditioning of yours.

 

[Gunsmith]

Damn , I was expecting to see another meal.

So Shelby , what will be the overall weight increase you have added since your last show .

 

[kscowboy]

Post up some pics of how you look when you started and then every week. It would be awesome to see your progress!!!

 

[lynx]

Your just NOW going to introduce cardio?! ...I'm such a lard ass! Lol!
Great update Shelby.

 

[buselmo]

I don't know how you do it, shelby. but keep it up bro... you'll be one big shredded bastard in 16 weeks! Can't wait to see the results!

 

[railslave]

congrats shelby! im about the same height and weight as you, but with alot of bf goin on....lol slowly but surely its coming off now i understand the meaning of a proper diet and w/o plan if i had the cash, id pay for your services in a heartbeat for contest prep. (thats if i ever go that route) good luck bro!

 

[Shelby]

cardio

Started cardio today, 20 minutes on the treadmill before breakfast.

3.0mph, no incline... pretty brutal.

 

[bigdog123]

Started cardio today, 20 minutes on the treadmill before breakfast.

3.0mph, no incline... pretty brutal.

LOL

 

[Shelby]

Some friends from Lansing drove down to train today - from left to right it's my training partner Terry, Matt Kroczaleski, myself, and then my friend Tagg.

Matt's looking pretty good at 10 weeks out of his show but we'll be pushing things harder in the coming weeks. We went over some new diet and cardio tweaks, and also some posing.