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My current plan

Shelby

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I typed this up in a response to Iabadman on another board, and figured I'd post it here too. Feel free to critique / comment.

I tinker around with my offseason nutrition quite a bit, but the basic principles are always there. On non-training days I drop my carbs substantially and up my protein and healthy fats (these are my low days). Most of my training days are “medium days” in that I consume a moderate amount of carbs, with slightly lower fat than my low days. I also have high carb days at least once a week where I will take my carbs up to anywhere from 600 to 1000+ grams and drop my protein in half, and keep my fat as close to zero as possible. I also allow myself to have a “free meal” about once every week or two. Here is what my schedule looked like this past week:

Saturday – trained chest – medium day
Sunday – trained legs – high day
Monday – trained back – medium day
Tuesday – school night – low day
Wednesday – trained chest – medium day
Thursday – school night – low day
Friday – train legs – high day

My low days looked liked this:
6:00am – blender shake consisting of 1 whole egg, 2 scoops of Trueprotein blend (whey/casein), 30g carbs from oatmeal
Supplements :
4g fish oil caps
1g borage oil cap
1 multivitamin
500mg vitamin C
750mg glucosamine

9:00am – 5oz (cooked measure) top round, 2 cups broccoli/green beans,
20 almonds, 4g fish oils, 1g borage oil

Noon – same as meal 1, but without the vitamins and glucosamine

3:00pm – same as meal 2, but with chicken breast instead of top round

6:00pm – 2 scoops of Trueprotein blend, 20 almonds, 4g fish oils, 1g borage oil

9:00pm – 1 salmon filet (37g protein), 1.5 ounce cooked top round (15g protein)
Supplements –
CoQ10
Niacin
750mg glucosamine
Melatonin/ theanine

Night time shake (when I wake up at night) – 1 scoop whey, 1 scoop caseinate, 1 tbsp olive oil


My medium (training days) looked like this:
6:30am – blender shake consisting of 1 whole egg, 2 scoops of Trueprotein blend (whey/casein), 30g carbs from oatmeal
Supplements :
4g fish oil caps
1g borage oil cap
1 multivitamin
500mg vitamin C
750mg glucosamine

9:30am – 5oz (cooked measure) top round, 2 cups broccoli/green beans,
20 almonds, 4g fish oils, 1g borage oil

12:30 – same as meal 1, but without the vitamins and glucosamine

3:30pm – same as meal 2, but with chicken instead of top round

6:00pm (preworkout) – 1 scoop maltodextrin, 1 scoop whey, 1 scoop Anatrop (BCAAs, leucine, taurine, creatine)
During workout – 1 scoop waxy maize starch, 1 scoop Anatrop, 1 tsp. Gatorade
Post workout – 2 scoops waxy maize starch, 1 scoop Anatrop, 1 scoop whey isolate
20 minutes later – 1 cup oatmeal, 1 scoop Trueprotein blend
60-90 minutes later (9:30pm or so) - 5oz (cooked measure) chicken, 2 cups broccoli/green beans, 3g fish oils
Supplements –
CoQ10
Niacin
750mg glucosamine
Melatonin/ theanine

Night time shake (when I wake up at night) – 1 scoop whey, 1 scoop caseinate, 1 tbsp olive oil

My high days (usually leg days) are like this:
6:30am – blender shake consisting of 1.5 scoops of Trueprotein blend (whey/casein), 80g carbs from oatmeal
Supplements :
1 multivitamin
500mg vitamin C
750mg glucosamine

9:30am – 2 cups rice, 4oz (cooked measure) chicken breast

12:30 – same as meal 1, less the supplements

3:30pm – same as meal 2

6:00pm (preworkout) – 1.5 scoop maltodextrin, 1 scoop whey, 1 scoop Anatrop (BCAAs, leucine, taurine, creatine)
During workout – 1.5 scoop waxy maize starch, 1 scoop Anatrop, 1 tsp. Gatorade
Post workout – 2.5 scoops waxy maize starch, 1 scoop Anatrop, 1 scoop whey isolate
20 minutes later – 1 cup oatmeal, 1 scoop Trueprotein blend
60-90 minutes later (about 9:30pm) – 1.75 cups rice, 4 oz (cooked measure) chicken breast
Supplements –
CoQ10
Niacin
750mg glucosamine
Melatonin/ theanine

Night time shake (when I wake up at night) – 1 scoop whey, 1 scoop caseinate



Next week I might add in an extra high day, or I might just add in some more carbs at select times on certain days. I kind of go back and forth like that, adding carbs one week and maybe subtracting them the next, or adding / deleting a high day, depending on how I’m progressing. The basic carb cycle is always the same though.
 
Last edited:

bulldog21

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This here is proof why Shelby has been such a sucessful Bb'er in such a short period of time....He is precise and strategic and haas learned what works really well for his body....Plus he is a kick ass dude....Big props to my buddy Shelby!!!
 

Shelby

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This here is proof why Shelby has been such a sucessful Bb'er in such a short period of time....He is precise and strategic and haas learned what works really well for his body....Plus he is a kick ass dude....Big props to my buddy Shelby!!!

Thanks buddy, I can't afford NOT to pay attention to the details... I really don't have the physique for this sport, but I'll do my best with what I got :)
 
F

Future

Guest
Good point Franco!

My diet he put together has my head spinning. VERY DETAILED!!! NO COOKIE CUTTER BS! MADE FOR ME. I love it. And he just communicates like crazy. Very inspiring.
 

Amazon Doll

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Excellent looking program.

Very balanced nutritionally and timing wise.

:cool:
 

MightyJohn

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awesome

I realize that too often nutrition is overlooked & when someone makes great progress people assume it's due to just drugs & genetics....how many times do We hear.."what did You run" as opposed to "what did You eat" when food is the most anabolic thing We can put in our bodies...just My 2cents
 

Shelby

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Thanks guys. I'm about 215 pounds, and maybe about 12% bodyfat right now (I won't really let my bodyfat get much higher than that).
I just wanted to post this to show what it takes for a "normal guy" to make progress in the offseason. A lot of attention to detail, and also consistency. I can honestly count on one hand the number of meals I have missed in the last 2 1/2 years.
 

aquaholic

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Jan 22, 2007
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I just wanted to post this to show what it takes for a "normal guy" to make progress in the offseason. A lot of attention to detail, and also consistency. I can honestly count on one hand the number of meals I have missed in the last 2 1/2 years.


And i can say this is true.

thanks for the reminder.

love,
your very own slug.
 

Dr.S

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Sep 18, 2002
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Nice to see you can gain on around 3000 calories. So many times we see folks posting their 8000 calorie diet then 2 months later wondering why they added 6 inches to the old waist :D

Shelby- do you ever get headaches going from the high carb day to the low 60g carb day?
 

Shelby

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Dr. S - I was actually cutting back a bit this week.. I think I usually average around 3500 calories, but to be honest I rarely count them. I try to keep my weight gain at about 1-2 pounds per month.

Fortunately I don't experience headaches, but I do get pretty hungry with the varying days during the week.
 

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