It will vary by individual and change according to results.
for me - .5hr 3x week moderate intensity. No Hiit. I also hike 7-10 miles every saturday.
[quote]yonkeyschnitzel wrote:
^^I love low days. 9 weeks into bulk and I am beyond carbed out. I fear an email directing me to add another superhigh day. [/quote]
Are your super high days all regular carb foods(rice/oats/potato etc) or does he allow any “fun” carbs?
I recall with Justin Harris Dave Tate was given some free reign to eat things like kids cereal, of course that was in a dieting down metabolism boosting refeed kind of context so curious to see what Shelby has you doing. I don’t think I’ll be having super high days anytime soon, regular high from my diet+workout drink cocktail to start.
[quote]MAF14 wrote:
ok just looked it up and what i read said pork tenderloin has the same fat content as chicken breast if any one else is interested…
btw theuofh looking pretty damn good in that pic. you look like you’re a lot more than 170 though (in a good way). how tall are you, anyway?[/quote]
I agree… looking large man… good job!
Scott M… yes I hear you… Shit, carb cycle my ass… cycling from “Low” to “No” now. hahaha… As long as i get shredded I will do whatever the man says though. And gladly do it with a smile on my face. With just a hint of hatred under my tongue. My poor, depleted, and dry tongue.
But i do have a 4 week comparison pic for you guys. A 5 lb scale difference, 1 inch down around the abdomen and a little over 1/2 inch decline in waist. The lighting is definitely better in the new one too… sorry… its not always sunny in the morning.
I wasn’t winking either… i just had PRK eye surgery in my right eye the day before, so i couldn’t open it.
[quote]Scott M wrote:
Are your super high days all regular carb foods(rice/oats/potato etc) or does he allow any “fun” carbs? [/quote]
Scott - all carbs are regular carb foods. one cheat meal a week, otherwise business as usual.
uofh
tried that pancake thing yesterday. burnt the first one but i ate it any way and wasnt that bad. made another one for my second meal and it was awesome. probably the first “treat” i’ve had since i started (3 and 1/2 weeks) im gonna keep playing with the recipe though. maybe throw in a pinch of nutmeg or some vanilla extract - although VE has alcohol(cals) in it so i might have to find a substitute for that…
also for egg whites do you separate them individually or buy the ones in the carton? i may be lazy but i just dont feel like cracking and separating egg after egg post cardio… i just wanna EAT
EDIT: regarding the vanilla i think i saw some host on Food Network take vanilla beans (splitting them) and boil them in water. also i might try dry roasting the oats if i have time to give them like a nutty flavor
If you have access to a Sam’s club(I think Wal-mart has the same product) get the packs of egg whites. 1/2 gallon for 4-5 dollars. Buy a dozen or so omega 3 eggs and use the whole thing.
http://reviews.samsclub.com/1337/482971/reviews.htm Should look like this. You’ll pay out the ass trying to buy 3-4 dollar ones at a regular grocery store for 1/4 of the volume.
I get cartons of egg whites. I saw somethign on tv that said an egg had 6-7g of protein per egg and half of it was in the yoke and the other half in the egg whites. So if you are making your own egg whites, you are throwing about half of the protein and more than half of the calories down the drain. Plus it is a massive pain in the neck. I don’t know why anybody would od it.
My recipe is about 65g oats, 6 egg whites, 1 egg, 1 tbsp splenda, large amount of cinnamon, and 1 or 2 drops of vanilla extract. I don’t think 1 or 2 drops is anything to worry about. I have added some true protein flavoring in the past to make chocolate pancakes as well that were good. I’ve heard of some people using some cottage cheese in place of some eggs, but it isn’t on my food list os I don’t use it.
Do you have to pay for a membership to Sam’s club or can you just go and buy stuff? Do they take credit card?
I have one down the street that I am going to check out this weekend as it is about time.
Sam’s club is I believe 40 dollars for a years membership and you easily save that much the first 1-2 times you go. They take credit cards. Often times local grocery stores will kill them on meat sales but consistently the costs are low and they offer bulk versions of things like broccoli, spinach, nuts, rice, etc that you can’t find most places. Worth it for sure.
UOFH
i was getting cartons but they are so damn expensive. i was just at the grocery store today and it was 4 bucks for 16 oz containers. also i got “imitation vanilla flavoring” or something like that and it has no alcohol/sugar compared to vanilla extract (just so ya know…).
about the eggs nutritiondata.com says that 1 egg white from 1 large egg has 4 grams protein so i just went by that… but i totally agree its too annoying and wasteful going through whole eggs like that
Scott
i checked the walmart by my house today but it sucks (as far as walmarts go) and they didnt have them. there’s a sam’s club a couple towns over so ill see if i can check it out some time soon. again thanks for the info ill find 'em somewhere
Sorry MAF14, I believe it’s the Super Wal-Marts that carry it and not the regular ones.
Diet food suggestions
Spicy Lettuce Wraps
Whatever your protein requirement is in the form of chicken/steak/shrimp
Hot Sauce, a little soy, decent pile of vegetables. The one I made tonight was about 1 cup chopped broccoli, a few asparagus spears, some roasted red pepper, red onion, whatever the spicy green pepper was, fresh garlic, spicy mustard, Franks Red Hot, a dash of Soy Sauce. I used chicken but just about any protein source fits well with these.
Stir fry all the ingredients quickly, throw on some natural peanut butter at the last second so it doesn’t burn. Let it cool down(trust me) and once it’s room temperature spoon into large romaine or iceburg lettuce leaves and roll them up like a burrito. If you eat the mixture hot it will likely go right through the lettuce and be a bit of a mess. Still good though 
Very good combination of heat and creaminess from the peanut butter. Adjust to fit your macros of course.
This one is as simple as it gets but it’s a major craving of mine and helps satisfy the sweet tooth a bit.
Make real oatmeal with about 1/2- 2/3 the water you normally use. I like the oatmeal dry and nearly crunchy. Smother in ground cinnamon and splenda/stevia. Make “milk” with a casein based vanilla flavored protein, pour milk over oatmeal. Pretend you are eating cinnamon toast crunch.
[quote]Scott M wrote:
Sorry MAF14, I believe it’s the Super Wal-Marts that carry it and not the regular ones.
[/quote]
DAMMIT Scott!!! no problem really. there’s a super walmart somewhere around here so ill probably just buy a couple and store the extras in the freezer.
so today was my check in and i got put on all LOW days… FML
[quote]MAF14 wrote:
so today was my check in and i got put on all LOW days… FML[/quote]
He just wants everyone to suffer like he is right now.
Today is my last of the low day marathons and I will really enjoy my cream of wheat cinnamon swirl flavor for breakfast tomorrow.
[quote]Scott M wrote:
[quote]MAF14 wrote:
so today was my check in and i got put on all LOW days… FML[/quote]
He just wants everyone to suffer like he is right now.
[/quote]
HAHAHA yeah he must be hating life right now… oh and i forgot to mention cardio got bumped to 50 mins every morning 
that sounds like a good alternative to oatmeal… the gas is just getting overwhelming at this point
It’s something I save for high days because it’s honestly not that satiating of a carb and each packet is 28 grams, doesn’t really fit into the other days currently.
I’ll eat oatmeal on low days but trying to hit 40+ grams of carbs with it for more than a few meals is just too much for my stomach and I end up bloated. I did one high day with all oatmeal and emailed Shelby by the end telling him I had lead in my stomach lol
[quote]MAF14 wrote:
[quote]Scott M wrote:
[quote]MAF14 wrote:
so today was my check in and i got put on all LOW days… FML[/quote]
He just wants everyone to suffer like he is right now.
[/quote]
HAHAHA yeah he must be hating life right now… oh and i forgot to mention cardio got bumped to 50 mins every morning
that sounds like a good alternative to oatmeal… the gas is just getting overwhelming at this point
[/quote]
What cardio is going for 50min? Steady state? I am doing intervals still.
[quote]nickh2308 wrote:
[quote]MAF14 wrote:
[quote]Scott M wrote:
[quote]MAF14 wrote:
so today was my check in and i got put on all LOW days… FML[/quote]
He just wants everyone to suffer like he is right now.
[/quote]
HAHAHA yeah he must be hating life right now… oh and i forgot to mention cardio got bumped to 50 mins every morning
that sounds like a good alternative to oatmeal… the gas is just getting overwhelming at this point
[/quote]
What cardio is going for 50min? Steady state? I am doing intervals still.[/quote]
yup steady state at 70% Max heart rate. im completely low carb now so no HIIT.
now that i think about it i was kinda surprised my cardio got bumped up AND my carbs got cut back… i guess my progress has been sub-par idk
[quote]MAF14 wrote:
[quote]nickh2308 wrote:
[quote]MAF14 wrote:
[quote]Scott M wrote:
[quote]MAF14 wrote:
so today was my check in and i got put on all LOW days… FML[/quote]
He just wants everyone to suffer like he is right now.
[/quote]
HAHAHA yeah he must be hating life right now… oh and i forgot to mention cardio got bumped to 50 mins every morning
that sounds like a good alternative to oatmeal… the gas is just getting overwhelming at this point
[/quote]
What cardio is going for 50min? Steady state? I am doing intervals still.[/quote]
yup steady state at 70% Max heart rate. im completely low carb now so no HIIT.
now that i think about it i was kinda surprised my cardio got bumped up AND my carbs got cut back… i guess my progress has been sub-par idk[/quote]
Just goes to show that he treats everyone different. Because I still have med and low days mixed with HIIT and SS cardio and have been at 60 min for almost 2 months now.
Sorry to here about your carb change. lol… Hey at least no more HIIT for now. Plus you will probably get a refeed every week or so.
pic info… 225-197 this week. 17 weeks of hard work down. Still trucking along. No diet cheats other than the 2 he gave me back around week 10 sometime. 2 missed cardio sessions and 1 missed arms day. I missed those because of my eye surgery.
Awesome progress there.
Since we are all updating our rotations… my new DC blast started this week and we are basically just waiting for my intra workout supps to get here, the goal of “get lean enough for a lean mass phase” has been accomplished.
Was at 1 high, 2 mod, 4 low. 40 minutes medium cardio 5x a week, 1 HIIT session
Cruised for 2 weeks and had all low days
New update is 2 high, 1 mod, 4 low and to cut the cardio down to 30 minutes, still that 1 stupid HIIT session.
Basically transitioning into my offseason phase and allowing some more recovery for the increased training intensity.
[quote]Scott M wrote:
Awesome progress there.
Since we are all updating our rotations… my new DC blast started this week and we are basically just waiting for my intra workout supps to get here, the goal of “get lean enough for a lean mass phase” has been accomplished.
Was at 1 high, 2 mod, 4 low. 40 minutes medium cardio 5x a week, 1 HIIT session
Cruised for 2 weeks and had all low days
New update is 2 high, 1 mod, 4 low and to cut the cardio down to 30 minutes, still that 1 stupid HIIT session.
Basically transitioning into my offseason phase and allowing some more recovery for the increased training intensity. [/quote]
what para workout stuff are you using?
i’ve been trying to go with as many whole foods as i can but i think my recovery could really benefit from some BCAA’s or Casein Hydro…
EDIT: also thanks for that lettuce wrap idea. i think the past three nights i’ve made it 6-9 times