Dieting with Shelby

Diet and Nutrition
81

Yes… Shelby.

I’m now into my 10th week.

Lets just say I have issues dropping fat and with Shelby - I still have issues dropping fat haha.

I actually fall into the poor genetics category for leanness, but for fuck sakes I’m going to try until my fucking head explodes.

For me - 80min cardio EVERYDAY - going to 90 next week I’m sure. Carb Cycling? hahah try again.

It’s like I’m doing a contest prep just to get to 10% which I’m close to now. Started around 14%.

I’d love to do HIIT x3/wk for 30min.

All in All going to hire Shelby for a year because even with my genetic marvel of a body It’s still some of the best progress I’ve ever made. Shelby thumbs up big time.

82

i just got my base plan from shelby. its pretty similar to what ive seen so far:

2 high, 3 med (5 training days) and 2 low (off) then some cardio…

im kind of ‘scared’ of all the carbs but i know he knows what he’s talking about so i just need to get over it

starting sunday then only 12 weeks to go

83

[quote]Darkane wrote:
Yes… Shelby.

I’m now into my 10th week.

Lets just say I have issues dropping fat and with Shelby - I still have issues dropping fat haha.

I actually fall into the poor genetics category for leanness, but for fuck sakes I’m going to try until my fucking head explodes.

For me - 80min cardio EVERYDAY - going to 90 next week I’m sure. Carb Cycling? hahah try again.

It’s like I’m doing a contest prep just to get to 10% which I’m close to now. Started around 14%.

I’d love to do HIIT x3/wk for 30min.

All in All going to hire Shelby for a year because even with my genetic marvel of a body It’s still some of the best progress I’ve ever made. Shelby thumbs up big time.[/quote]

why is it you say you have poor genetics for fat loss?

also issues with shelby? never heard of a problem with clients before, why is that if you dont mind me asking?

84

[quote]MAF14 wrote:

[quote]Darkane wrote:
Yes… Shelby.

I’m now into my 10th week.

Lets just say I have issues dropping fat and with Shelby - I still have issues dropping fat haha.

I actually fall into the poor genetics category for leanness, but for fuck sakes I’m going to try until my fucking head explodes.

For me - 80min cardio EVERYDAY - going to 90 next week I’m sure. Carb Cycling? hahah try again.

It’s like I’m doing a contest prep just to get to 10% which I’m close to now. Started around 14%.

I’d love to do HIIT x3/wk for 30min.

All in All going to hire Shelby for a year because even with my genetic marvel of a body It’s still some of the best progress I’ve ever made. Shelby thumbs up big time.[/quote]

why is it you say you have poor genetics for fat loss?

also issues with shelby? never heard of a problem with clients before, why is that if you dont mind me asking?[/quote]

No I didn’t mean to make my post sound like I had issues with Shelby.

The reason why I KNOW I have poor genetics is I’ve been training hard, diet has been spot on for the better part of four years. I’ve yet to see abs.

I worked with: Wesley Silviera (Ironaddicts.com), A poliquin biosigniture practitioner, The best Naturopathic clinic in my Province and still I cannot get lean. Done all the accompanying testing as well. Salivary, and blood. Levels are all basically good.

So i hired Shelby and I’m still having issues getting lean. It’s not for the lack of trying I do everything he tells me to the T. I train like my life depends on it and never EVER cheat unless it’s planned.

That’s all I was saying. Despite all that, Working with Shelby I’ve seen the best fat loss ever in my life. But I’m still not even 10% :). Oh well…

85

[quote]TEKEN wrote:

Are you a girl ? Or do you weight like 100 pounds? I dont think that 4.oz of meat are enough you should verify that wilth shelby he usually recomends 1.5gr x body weight during low days…[/quote]

Looks like about 240 grams/day to me. That is pretty close to 1.5, only 30 shy.

86

[quote]TEKEN wrote:

Are you a girl ? Or do you weight like 100 pounds? I dont think that 4.oz of meat are enough you should verify that wilth shelby he usually recomends 1.5gr x body weight during low days…[/quote]

I’m a male. I questioned it myself and shelby said it sounded right. 40g of protein is 4.5 oz of broiled top round according to nutritiondata.com, somebody please correct me if I’m wrong, as high days I’m eating 30g of protein per meal and its not a whole of of meat and it makes me cranky.

1st Week:
177.4 lbs to 176.2 lbs

…Dropping a high day and adding more cardio.

87

[quote]theuofh wrote:

[quote]TEKEN wrote:

Are you a girl ? Or do you weight like 100 pounds? I dont think that 4.oz of meat are enough you should verify that wilth shelby he usually recomends 1.5gr x body weight during low days…[/quote]

I’m a male. I questioned it myself and shelby said it sounded right. 40g of protein is 4.5 oz of broiled top round according to nutritiondata.com, somebody please correct me if I’m wrong, as high days I’m eating 30g of protein per meal and its not a whole of of meat and it makes me cranky.

1st Week:
177.4 lbs to 176.2 lbs

…Dropping a high day and adding more cardio.[/quote]

4.5 oz of top round is 45 grams of protein. I abandoned top round on high days in favor of a leaner protein source, i.e., chicken, tuna, turkey. When I started working with Shelby, I was within 5 lbs of your beginning weight. I am currently in week 20.

88

2nd Week:
176.2 to 173.4

…Big drop. Feeling and looking much leaner and its only been two weeks. No change to the program, but I’ve been going over on protein a bit. I uploaded a side pic. I’ll do another one in a few weeks for comparison.

89

For the individuals who have been doing this for awhile, how is your strength holding up or how long did it hold up with all the cardio and low calories?

I just got buried by a weight I’ve squatted for 5. Pretty disheartening. I did some lower back intensive conditioning yesterday, but I still should have it for at least one.

90

[quote]theuofh wrote:
For the individuals who have been doing this for awhile, how is your strength holding up or how long did it hold up with all the cardio and low calories?

I just got buried by a weight I’ve squatted for 5. Pretty disheartening. I did some lower back intensive conditioning yesterday, but I still should have it for at least one. [/quote]

I’m only a week and a half in but you may have just had a bad day… Are your other main lifts dropping too?

91

[quote]theuofh wrote:
2nd Week:
176.2 to 173.4

…Big drop. Feeling and looking much leaner and its only been two weeks. No change to the program, but I’ve been going over on protein a bit. I uploaded a side pic. I’ll do another one in a few weeks for comparison. [/quote]

Damn, looking good man… you will be ripped in no time.

I’m currently doing an assload of cardio and 5 lifting days/week. I haven’t lost any strength past the usual loss after the first 2-3 weeks of a cut. Obviously some days are better than others. There have been a couple times where i just got in and went through the motions and got the hell out because i felt like dog shit.

Oh and i haven’t had an actual High day for 8 weeks. Just 2 cheat meals in that amount of time. My carbs actually got dropped further this week. Other than dropping High days its the first Diet change since i started 14 weeks ago.

Not really any monumental changes in my pics since i posted last. I am in that Teen bodyfat territory where every week looks pretty close to the same, but i am dropping fat. Very rough to stay motivated. Hopefully some big visual changes will come soon.

92

[quote]beaul wrote:

[quote]theuofh wrote:
2nd Week:
176.2 to 173.4

…Big drop. Feeling and looking much leaner and its only been two weeks. No change to the program, but I’ve been going over on protein a bit. I uploaded a side pic. I’ll do another one in a few weeks for comparison. [/quote]

Damn, looking good man… you will be ripped in no time.

I’m currently doing an assload of cardio and 5 lifting days/week. I haven’t lost any strength past the usual loss after the first 2-3 weeks of a cut. Obviously some days are better than others. There have been a couple times where i just got in and went through the motions and got the hell out because i felt like dog shit.

Oh and i haven’t had an actual High day for 8 weeks. Just 2 cheat meals in that amount of time. My carbs actually got dropped further this week. Other than dropping High days its the first Diet change since i started 14 weeks ago.

Not really any monumental changes in my pics since i posted last. I am in that Teen bodyfat territory where every week looks pretty close to the same, but i am dropping fat. Very rough to stay motivated. Hopefully some big visual changes will come soon.[/quote]

really? you’re in the teens BF percentage? i thought maybe 11 or 12 from your last pics…

93

[quote]beaul wrote:

Damn, looking good man… you will be ripped in no time.

[/quote]

Thanks. I’m still real flabby from the front but I have a thick midsection so my abs poke out more than they would otherwise. The fat is coming off my lower back, chest, arms, and upper back more than belly, ass, and legs. I don’t know how if thats how it usually goes.

I’m still impressed with how fast this weight is falling off and I’m interested to see how it goes after I get into the groove a bit more.

I do think I need some time to get acclimated to the cardio and I’m hungry but the low calories aren’t too bad yet.

My other lifts are doing alright but it is still early on to see changes. Whenever I have dropped weight in the past, my squat has dropped as well. Its my weakest lift by far so I really don’t like seeing it go down. I did sled drags with keg zercher and bear hug carries the day before for an interval workout after kb swings, then am incline walking the day of, so that may have been enough to fatigue my squatting muscles.

I’ll be deadlifting on Thursday and will see how that goes.

94

497×505 151 KB

[quote]MAF14 wrote:

[quote]beaul wrote:

[quote]theuofh wrote:
2nd Week:
176.2 to 173.4

…Big drop. Feeling and looking much leaner and its only been two weeks. No change to the program, but I’ve been going over on protein a bit. I uploaded a side pic. I’ll do another one in a few weeks for comparison. [/quote]

Damn, looking good man… you will be ripped in no time.

I’m currently doing an assload of cardio and 5 lifting days/week. I haven’t lost any strength past the usual loss after the first 2-3 weeks of a cut. Obviously some days are better than others. There have been a couple times where i just got in and went through the motions and got the hell out because i felt like dog shit.

Oh and i haven’t had an actual High day for 8 weeks. Just 2 cheat meals in that amount of time. My carbs actually got dropped further this week. Other than dropping High days its the first Diet change since i started 14 weeks ago.

Not really any monumental changes in my pics since i posted last. I am in that Teen bodyfat territory where every week looks pretty close to the same, but i am dropping fat. Very rough to stay motivated. Hopefully some big visual changes will come soon.[/quote]

really? you’re in the teens BF percentage? i thought maybe 11 or 12 from your last pics…[/quote]

Well, i have dropped a little over an inch on the waist since week 9 and about 3% bodyfat according to the calipers(self-measured). I carry quite a bit of fat in my lower back and lower body.

This pic is the change from week 9 to week 14 with a difference of 8 lbs.

95

[quote]theuofh wrote:

[quote]beaul wrote:

Damn, looking good man… you will be ripped in no time.

[/quote]

Thanks. I’m still real flabby from the front but I have a thick midsection so my abs poke out more than they would otherwise. The fat is coming off my lower back, chest, arms, and upper back more than belly, ass, and legs. I don’t know how if thats how it usually goes.

I’m still impressed with how fast this weight is falling off and I’m interested to see how it goes after I get into the groove a bit more.

I do think I need some time to get acclimated to the cardio and I’m hungry but the low calories aren’t too bad yet.

My other lifts are doing alright but it is still early on to see changes. Whenever I have dropped weight in the past, my squat has dropped as well. Its my weakest lift by far so I really don’t like seeing it go down. I did sled drags with keg zercher and bear hug carries the day before for an interval workout after kb swings, then am incline walking the day of, so that may have been enough to fatigue my squatting muscles.

I’ll be deadlifting on Thursday and will see how that goes. [/quote]

Yeah, you definitely get “used” to the cardio. In my lifting career i dont think i ever went over 45 min. Now 60 mins just feels normal. I’m still waiting for the dreadful email that says i need to bump cardio up and do it after lifting too. haha

Oh and charish the High day, you never know when it could be your last.

96

[quote]beaul wrote:

Oh and charish the High day, you never know when it could be your last.
[/quote]

ah the high day… one week in and 1 of my 2 high days gets dropped. i have a feeling next week
my second high is gonna get tossed.

as for the cardio, i second the ‘getting used to it’ thing… before i hired shelby i was DLing on sundays, 65 minutes of fasted cardio every weekday morning, and front squatting on Wednesdays and my 3RM (force spectrum ramping style) of the day fluctuated but never continued to decline… oh and my diet was complete shit FWIW…

97

I had a big drop the second week and got to keep my high day. Its tomorrow.

I did it with all oats and oat bran last week and I had the worst gas in my life. I’m saying completely fermented in my belly and toxic. I was at the college gym and felt a fart coming, so I went and crop dusted by the water fountain.

Only thing was, it was about 90 degrees and humid in the gym and the fart was the worst smelling thing to ever come out of my body, so half of about the 5000 sq ft facility stank like toxic fart for about 45 minutes.

People were getting off the treadmills to move to the other side of the gym and all the equipment by that water fountain cleared out.

I was cracking up.

98

[quote]theuofh wrote:
I had a big drop the second week and got to keep my high day. Its tomorrow.

I did it with all oats and oat bran last week and I had the worst gas in my life. I’m saying completely fermented in my belly and toxic. I was at the college gym and felt a fart coming, so I went and crop dusted by the water fountain.

Only thing was, it was about 90 degrees and humid in the gym and the fart was the worst smelling thing to ever come out of my body, so half of about the 5000 sq ft facility stank like toxic fart for about 45 minutes.

People were getting off the treadmills to move to the other side of the gym and all the equipment by that water fountain cleared out.

I was cracking up.[/quote]

BAHAHAHAHA. fucking oatmeal. gave me the worst gas ever as well. the most vile thing ever to leave my body. im using a lot of cream of rice/wheat for my carbs now…

99

Im looking at hiring Shelby for an MMA fight - like the OP, i want a maximum power-to-weight ratio for my division. For those that have worked with him, how does he go about assessing &/or changing your workouts? I/my coaches have a specific way i train for a fight…

100

[quote]sjfou wrote:
Im looking at hiring Shelby for an MMA fight - like the OP, i want a maximum power-to-weight ratio for my division. For those that have worked with him, how does he go about assessing &/or changing your workouts? I/my coaches have a specific way i train for a fight…[/quote]

Shelby offers a powerbuilding training program for a extra cash. Other than that his services are strictly dietary.

My lifts are crashing, I couldn’t break 500 off the floor sumo today which I should have been able to handle and my push presses and squats fell off as well this week.

My body weight has been falling about 2.5lbs per week for about 3 weeks now. I’m interested to see what next weeks plan looks like given the rapid fat loss but also strength loss.

I’m expecting he will adapt the diet for a bit slower weight loss with performance gain/preservation.

The best thing to do is just email him with specific questions. Shelby is very good about addressing any questions and concerns from clients or potential clients. Before I hired him, we had a back and forth email going for about 10-15 replies.