Does anyone know if Shelby does athletic performance dieting? I’ve got to make weight for races (rowing) and could stand to drop a few bf% but also want to keep my performance high. If he does this kind of work I may just have to hop on board.
He has trained in MMA himself and worked with athletes in that discipline… one of the older posters in this thread was a boxer, I think he can certainly help you out. Shoot him an email
[quote]beaul wrote:
[quote]sidewalkdances wrote:
I have a feeling its just because as we get leaner, we can handle the more frequent cheats! Maybe SS will weigh in on that one. The weight is dropping off quicker from mine this week, I was stuck with water weight from the binge for a few days (183 up to 187 where I stayed for three days), this time i’ve gone from 182.4 → 189 → 185.4 over the two days. Hoping I get one more, just to round out the diet before my surgery.[/quote]
Yeah, hopefully that is it. I could do with more frequent carb ups. Now that I am this low on carbs 7 or 8 weeks would be a long time on less than a 100 grams/day. We’ll see. I have full trust in whatever he tells me.
I lost 2.4 lbs last week so that could be another reason I got one so quick after my last one. I dont think he likes to see drops over 2lbs. If I can’t evacuate my bowels by Saturday I will probably be coming in close to last weeks weight. That cheese from the pizza really backed me up I think. So worth it though 
[/quote]
I do cheat meal once per week for about two months now. I can tell you that I do not go below the prior week weigh in number until the last two days and some sort of magic happens. Hopefully happens again this week because I am cutting it close.
Continuing with the recipe thing. Last night after finally looking at SteelD’s recipe thread I got the nerve to try my own fritata. This is super easy and you can customize it to whatever you want in there… Ingredients for mine were
Egg whites
Cottage cheese
A bit of top round to bump protein and add texture
Southwest salsa
asparagus
peppers
Olive oil to coat the pan(I had to add it to that meal anyways)
Preheat the oven and cook down the veggies/any meats you are putting in there(ground turkey, chicken etc) with a cast iron skillet.
Mix up the eggs with a touch of cottage cheese to add a little bit of creamy texture since we aren’t going to be using milk or cream.
Pour the egg/CC mixture over the top of the veggies/meat and basically let it set about 75% of the way till the middle jiggles a bit but the outsides are relatively firm. Throw it in the oven until it sets completely and you might want to finish it off with the broil setting for a few minutes to really firm it up.
(When Shelby isn’t looking cover the top in 1 lb of cheese.)
Take it out, let it cool a bit and cut it like a pie. Very versatile template to work from and you can make it a low carb meal, high carb if you want to add rice/potato in there and use only lean proteins. It was really delicious and I used the other 1/2 for breakfast this morning.
[quote]Scott M wrote:
Continuing with the recipe thing. Last night after finally looking at SteelD’s recipe thread I got the nerve to try my own fritata. This is super easy and you can customize it to whatever you want in there… Ingredients for mine were
Egg whites
Cottage cheese
A bit of top round to bump protein and add texture
Southwest salsa
asparagus
peppers
Olive oil to coat the pan(I had to add it to that meal anyways)
Preheat the oven and cook down the veggies/any meats you are putting in there(ground turkey, chicken etc) with a cast iron skillet.
Mix up the eggs with a touch of cottage cheese to add a little bit of creamy texture since we aren’t going to be using milk or cream.
Pour the egg/CC mixture over the top of the veggies/meat and basically let it set about 75% of the way till the middle jiggles a bit but the outsides are relatively firm. Throw it in the oven until it sets completely and you might want to finish it off with the broil setting for a few minutes to really firm it up.
(When Shelby isn’t looking cover the top in 1 lb of cheese.)
Take it out, let it cool a bit and cut it like a pie. Very versatile template to work from and you can make it a low carb meal, high carb if you want to add rice/potato in there and use only lean proteins. It was really delicious and I used the other 1/2 for breakfast this morning.
[/quote]
Just tried this, you are a wonderful person for sharing that.
Sounds good brother. I havent had eggs this entire diet, as you cant store buy egg whites over here, and i’m too lazy to online order them, or split yolks.
My weight is dropping like a stone this week after the cheat meal, back to the 184’s already, so about 2lbs off my pre cheat weight. I’ll be deadlifting tonight, then cardio all weekend with work, which usually helps a ton with losing weight as i’m on my feet an extra 8 hours a day more than usual. I predict 181 by Tuesdays update.
I’m due my last day of 5/3/1 today, last DL workout of the diet. Next week is a scheduled deload week, but i’m going to skip it and just have a half and half week of pushing stuff when I feel like it. But i’ll be able to properly compare my numbers from the beginning to now to see how my strength has been effected on the diet.
Not long until the op now I guess, are you having it on the NHS or going private?
sent my update in a couple hours ago… every ten seconds im checking my email 'see if i get that cheat meal
[quote]MAF14 wrote:
sent my update in a couple hours ago… every ten seconds im checking my email 'see if i get that cheat meal[/quote]
How is your progress coming along? Since week 5 you said you thought you haven’t made much progress…has it changed yet?
[quote]nickh2308 wrote:
[quote]MAF14 wrote:
sent my update in a couple hours ago… every ten seconds im checking my email 'see if i get that cheat meal[/quote]
How is your progress coming along? Since week 5 you said you thought you haven’t made much progress…has it changed yet?[/quote]
well i started out around %19 percent BF so i guess i should have said i hadnt made much VISUAL progress. looking back at my starting point photo’s i have made progress. i still have 4 weeks left and i am getting leaner so what progress i do make for now on will become more pronounced (visually speaking)
my goal was to get down to around %10 BF by the end of the 12 weeks but i really dont think that is going to happen. i guess i just came into it, too out of shape to begin with (to hit %10 BF)
EDIT: i have no doubt that my progress would have been much better had it not been for the fact that i’ve been dieting since january - been under SS for last 8 weeks
hmm to be honest i have no idea what BF levels im at or was at… i can put up pictures to give an idea of my results thus far. it just pisses me off when the scale doesnt move all that much even though i SEE that i’m leaner
[quote]MAF14 wrote:
[quote]nickh2308 wrote:
[quote]MAF14 wrote:
sent my update in a couple hours ago… every ten seconds im checking my email 'see if i get that cheat meal[/quote]
How is your progress coming along? Since week 5 you said you thought you haven’t made much progress…has it changed yet?[/quote]
well i started out around %19 percent BF so i guess i should have said i hadnt made much VISUAL progress. looking back at my starting point photo’s i have made progress. i still have 4 weeks left and i am getting leaner so what progress i do make for now on will become more pronounced (visually speaking)
my goal was to get down to around %10 BF by the end of the 12 weeks but i really dont think that is going to happen. i guess i just came into it, too out of shape to begin with (to hit %10 BF)
EDIT: i have no doubt that my progress would have been much better had it not been for the fact that i’ve been dieting since january - been under SS for last 8 weeks
hmm to be honest i have no idea what BF levels im at or was at… i can put up pictures to give an idea of my results thus far. it just pisses me off when the scale doesnt move all that much even though i SEE that i’m leaner[/quote]
To borrow from Venuto, isn’t that the “holy grail?” Losing fat and not losing weight means muscle building, I think. That is good. Isn’t it?
[quote]jolopez wrote:
[quote]MAF14 wrote:
[quote]nickh2308 wrote:
[quote]MAF14 wrote:
sent my update in a couple hours ago… every ten seconds im checking my email 'see if i get that cheat meal[/quote]
How is your progress coming along? Since week 5 you said you thought you haven’t made much progress…has it changed yet?[/quote]
well i started out around %19 percent BF so i guess i should have said i hadnt made much VISUAL progress. looking back at my starting point photo’s i have made progress. i still have 4 weeks left and i am getting leaner so what progress i do make for now on will become more pronounced (visually speaking)
my goal was to get down to around %10 BF by the end of the 12 weeks but i really dont think that is going to happen. i guess i just came into it, too out of shape to begin with (to hit %10 BF)
EDIT: i have no doubt that my progress would have been much better had it not been for the fact that i’ve been dieting since january - been under SS for last 8 weeks
hmm to be honest i have no idea what BF levels im at or was at… i can put up pictures to give an idea of my results thus far. it just pisses me off when the scale doesnt move all that much even though i SEE that i’m leaner[/quote]
To borrow from Venuto, isn’t that the “holy grail?” Losing fat and not losing weight means muscle building, I think. That is good. Isn’t it?[/quote]
could be i built some muscle. i admit my diet was complete shit and wasnt getting nearly enough protein prior to starting with shelby - i was living in a dorm and had to eat the cafeteria food.
for months my diet was eggs (sometimes egg whites when they actually had 'em) and sausage links/patties for breakfast - didnt taste too bad but looked up the macros online and one patty (jimmy dean brand) was 120 cals with 4 grams protein and the rest of cals from fat. then for dinner (my meal plan worked out so i only at twice a day) i would either have a salad and whey or lean meats and veggies with olive oil if they had anything decent.
anyway i was at the point where i wasnt really able to cut weight properly and i wasnt gonna say “f*** it, im bulking” either so i just decided to cut as best i could.
only thing is im confused as to how i would go about gauging my muscle-gain. i went from carb cycling to 30 grams carbs a day and as of today i’ll be at 0… so the whole glycogen/water weight thing throws off any guesses i would have
i dont think it needs to be said but i dont mean to come off as anti-shelby… after being a fatass my entire life (and gaining gaining like 60 lbs during my teens) i think its just hard for my body to let go of fat
MAF14 post some pics. I’d be really interested to compare them to mine.
oh, and i didnt get my cheat meal </3
Sidewalkdances; Im having surgery as well in 2 months but have been told to lay off fish oil + primrose oil 2 weeks before and after surgery. Have you heard the same thing and if so what are you replacing them with?
Far too many deviations in my diet this week but I still lost the magic 2lbs…gotta get my shit together though and keep things on track
Also, I would love to know how you guys eat day in day out. I pretty much eat the same old bland shit becasue I know the macros but I cant really see that being suitable in the long run…
My day pretty much looks like this (excluding oils etc);
1-Breakfast shake- Protein and Oats
2-Tuna and Sweet potato
3-Chicken and salad
4-Protein shake
5-Top round and vegetables
6-Shake before bed
What do you guys do to make things more interesting? Are your days much more varied than mine?
[quote]drico wrote:
Sidewalkdances; Im having surgery as well in 2 months but have been told to lay off fish oil + primrose oil 2 weeks before and after surgery. Have you heard the same thing and if so what are you replacing them with?
[/quote]
Yes. Follow Dr. orders. Fish oil is a blood thinner. They want to be able to control bleeding. They will probably also tell you to lay off all supplements, including creatine. They just want to be able to control all variables. The less supplements you are taking, the easier it will be to narrow down any issues that come up.
Just eat healthy leading up to surgery. Post surgery they will still have you off supplements. Eat healthy and try to get in veggies with antioxidants and maybe some blueberries. Pineapple also if you tolerate carbs moderatly well.
I am one year post surgery. I followed a recommendation put together by Berardi that was based on recovering from post athletic injury surgery. Didn’t necessarily apply to me, but the basis of the recommendation remained the same.
Drico - its a private op, but a charity are paying for it for me. Long story. But nope. I can continue all and any supplementation right up until surgery. Fish oil etc is being encouraged. Just have to take the bottles in with me, but I cant see a problem.
I eat the same pretty much every day.
1- Shake and Oats w/Splenda
2 - Sweet Potato/Rice and Chicken. Oats for carbs if im home
3 - Chicken/Steak Salad + Cashew Butter
4 - Chicken and Oats (Training Days)/Chicken/Steak Salad + Cashew Butter
5 - Chicken/Steak Salad + Cashew Butter
6 - Shake.
Hoping for third cheat meal in a row this week, mainly as it’ll be my last opportunity to have a cheat in a pretty long time dependant on my recovery time. After the surgery I drop to all low days until I resume my training again.
Sounds good about the charity! My op’s for gyno (cant wait to get that shitty gland cut out) so maybe there is some procedural difference or something…but yup, no fish oil/supps for two weeks before and after. Kinda sucks but ill do what they say.
Does anyone have any advice on zero calorie condiments? All ive been using is dijon mustard and that stuff gets old pretty damn quick! With regards to the cheat meals, I read a thibs article where he states the leaner you are the more often you can cheat (i.e- near 10% you can cheat every week) so thats probably got something to do with the weekly treats 
MAF14, at one point were you very overweight or have I got the wrong idea? Sorry if I have, just from the way you have written about difficulties getting lean etc…
[quote]drico wrote:
Does anyone have any advice on zero calorie condiments? All ive been using is dijon mustard and that stuff gets old pretty damn quick! With regards to the cheat meals, I read a thibs article where he states the leaner you are the more often you can cheat (i.e- near 10% you can cheat every week) so thats probably got something to do with the weekly treats
MAF14, at one point were you very overweight or have I got the wrong idea? Sorry if I have, just from the way you have written about difficulties getting lean etc…[/quote]
i need to find some 0-cal condiments myself… but yeah i used to be 270 llbs. you can tell by the stretch marks. gained 70 llbs in a year and a half during my mid-teens - read that putting on a lot of fat during puberty makes it MUCH harder to get rid of. idk how true it is but seems pretty to make sense to me.