Twelve weeks ago I was nervously anticipating my chance to work with Shelby Starnes and Josh Bryant, both well respected experts in physique and performance improvement. Our goal was two-fold:
elbow sleeves purchased from EliteFTS. 3) Fasted low-intensity cardio can be boring, I became familiar with certain morning television programs. Win: 1) Losing a lot of fat, keeping the muscle. 2) Not feeling like a starved crazy person. 3) Learning Josh and Shelby’s super secret bodybuilding secret secrets. 4) Learning more about how my body responds to a healthy diet. After twelve weeks of diligently following Shelby’s nutrition plan and Josh’s training plan, I’ve lost approximately 29 pounds. I’m very excited about the results. If anyone is looking to lose fat and keep muscle, I'd highly recommend working with Josh and Shelby. They provided me with both instruction and accountability.
***Josh and Shelby are thinking of doing another Dud to Stud, but this time it will be "12 weeks for Gaining Size." What do you think? Please give us your feedback on the last contest and let us know if you'd be interested in the next Dud to Stud!
- 1. Lose the fat
- 2. Keep the muscle.
Week 11
Sunday High Carb Day
Lots of water throughout the day probably 6-8 liters
7AM: Wake-up 7:10AM - Meal 1: 70g carbs, 40g protein- 1.33 cups of uncooked oatmeal, cooked with cinnamon and 1.5 scoops of chocolate protein powder (egg/casein/whey blend) mixed in. 8 ounces of coffee, 5 grams creatine monohydrate, glucosamine and chondroitin, multivitamin
- 4 slices of Ezekiel bread toasted, with grey poupon mustard, hot sauce and 200 grams of chicken breast
- 1.5 cup of cooked sweet potatoes, chicken breast 200 grams, 12 ounces Diet Dr. Pepper
- 1.33 cups of cooked sweet potatoes, 1.5 cups of egg product (egg whites), hot sauce
- Drank 20 grams Hydrolyzed casienate mixed with 2 liters of water throughout the workout
- 0.5 cups uncooked cream of rice, cooked with cinnamon and 1.5 scoops of chocolate protein powder (egg/casein/whey blend)
- Lean beef 6-8oz, 2 cups of spinach
Monday Medium Carb Day
Lots of water throughout the day probably 6-8 liters 6AM Wake-up: Take 2 Hot-Rox Extreme and water, work for 30-45 minutes on my computer 6:45 - 7:25AM: 40 minutes of low intensity cardio (130 BPM heart rate) on an incline treadmill 7:30AM -Meal 1: 60g carbs, 55g protein- 1 cup of uncooked oatmeal cooked with cinnamon, 2 scoops of vanilla protein powder (whey) blended in with 8 ounces of coffee, 5 grams creatine monohydrate, glucosamine and chondroitin, multivitamin
- 2 slices of Ezekiel bread toasted, with grey poupon mustard, hot sauce and 280 grams of chicken breast, 3 fish oil tabs
- 10 oz. lean beef, 2 cups of steamed broccoli
- 2 cups of spinach, 280 grams of chicken breast
- Drank 20 grams Hydrolyzed casienate mixed with 2 liters of water throughout the workout
- 1 cup uncooked oatmeal, cooked with cinnamon and 2 scoops of chocolate protein powder (egg/casein/whey blend)
- Lean beef 10oz
Tuesday Low Carb Day
Lots of water throughout the day probably 6-8 liters 6AM - Wake-up: Take 2 Hot-Rox Extreme and water, work for 30-45 minutes on my computer 6:45 - 7:25AM: 40 minutes of low intensity cardio (130 BPM heart rate) on an incline treadmill 7:30AM -Meal 1: 30g carbs, 55g protein- 0.5 cup of uncooked oatmeal cooked with cinnamon, 2 scoops of vanilla protein powder (whey) blended in with 8 ounces of coffee, 5 grams creatine monohydrate, glucosamine and chondroitin, multivitamin
- 0.75 cups of sweet potatoes, 280 grams of chicken breast, 3 fish oil tabs
- 0.75 cups of sweet potatoes, 280 grams of chicken breast, 3 fish oil tabs
- 10 oz. lean beef, 2 cups of steamed broccoli
- 2 cups of spinach, 2 scoops of chocolate protein powder, mixed with ¼ cup of egg whites blended together with the natural peanut butter (making a pudding type substance).
- 1.5 cups of egg product scrambled with 2.5 ounces of turkey + hot sauce
Wednesday Medium Carb Day
Lots of water throughout the day probably 6-8 liters 6AM - Wake-up: Take 2 Hot-Rox Extreme and water, work for 30-45 minutes on my computer 6:45 - 7:25AM: 40 minutes of low intensity cardio (130 BPM heart rate) on an incline treadmill 7:30AM -Meal 1: 60g carbs, 55g protein- 1 cup of uncooked oatmeal cooked with cinnamon, 2 scoops of vanilla protein powder (whey) blended in with 8 ounces of coffee, 5 grams creatine monohydrate, glucosamine and chondroitin, multivitamin
- 2 slices of Ezekiel bread toasted, with grey poupon mustard, hot sauce and 280 grams of chicken breast, 3 fish oil tabs
- 10 oz. lean beef, 2 cups of steamed broccoli
- 2 cups of spinach, 2 scoops of chocolate (egg/whey/casein blend) protein powder blended with 0.25 cups egg product (pudding)
- Drank 20 grams Hydrolyzed casienate mixed with 2 liters of water throughout the workout
- 0.4 cups uncooked cream of rice, cooked with cinnamon and 2 scoops of chocolate protein powder (egg/casein/whey blend)
- 280 grams of chicken breast
Thursday Low Carb Day
Lots of water throughout the day probably 6-8 liters 6AM - Wake-up: Take 2 Hot-Rox Extreme and water, work for 30-45 minutes on my computer 6:45 - 7:25AM: 40 minutes of low intensity cardio (130 BPM heart rate) on an incline treadmill 7:30AM -Meal 1: 30g carbs, 55g protein- 0.5 cup of uncooked oatmeal cooked with cinnamon, 2 scoops of vanilla protein powder (whey) blended in with 8 ounces of coffee, 5 grams creatine monohydrate, glucosamine and chondroitin, multivitamin
- 0.5 cups of brown rice or wild rice (head nod to the Chippewa Ojibwa) , 280 grams of chicken breast, 3 fish oil tabs
- 0.75 cups of sweet potatoes, 280 grams of chicken breast, 3 fish oil tabs
- 10 oz. lean beef, 2 cups of steamed broccoli
- 2 cups of spinach, 2 scoops of chocolate protein powder, mixed with ¼ cup of egg whites blended together with the natural peanut butter (making a pudding type substance).
- 1.5 cups of egg product scrambled with 2.5 ounces of chicken + hot sauce
Friday Medium Carb Day
Lots of water throughout the day probably 6-8 liters 6AM - Wake-up: Take 2 Hot-Rox Extreme and water, work for 30-45 minutes on my computer 6:45 - 7:25AM: 40 minutes of low intensity cardio (130 BPM heart rate) on an incline treadmill 7:30AM -Meal 1: 60g carbs, 55g protein- 1 cup of uncooked oatmeal cooked with cinnamon, 2 scoops of vanilla protein powder (whey) blended in with 8 ounces of coffee, 5 grams creatine monohydrate, glucosamine and chondroitin, multivitamin
- 2 slices of Ezekiel bread toasted, with grey poupon mustard, hot sauce and 280 grams of chicken breast, 3 fish oil tabs
- 10 oz. lean beef, 2 cups of steamed broccoli
- 2 cups of spinach, 2 scoops of chocolate (egg/whey/casein blend) protein powder blended with 0.25 cups egg product (pudding)
- Drank 20 grams Hydrolyzed casienate mixed with 2 liters of water throughout the workout
- 1 cup of cooked wild rice, 280 grams of chicken breast and low calorie all vegetable hot salsa
- 280 grams of chicken breast
Saturday Low Carb Day
Lots of water throughout the day probably 6-8 liters 6AM - Wake-up: Take 2 Hot-Rox Extreme and water, work for 30-45 minutes on my computer 6:45 - 7:25AM: 40 minutes of low intensity cardio (130 BPM heart rate) on an incline treadmill 7:30AM -Meal 1: 30g carbs, 55g protein- 0.5 cup of uncooked oatmeal cooked with cinnamon, 2 scoops of vanilla protein powder (whey) blended in with 8 ounces of coffee, 5 grams creatine monohydrate, glucosamine and chondroitin, multivitamin
- 0.75 cups of sweet potatoes, 280 grams of chicken breast, 3 fish oil tabs
- 0.75 cups of sweet potatoes, 280 grams of chicken breast, 3 fish oil tabs
- 10 oz. lean beef, 2 cups of steamed broccoli
- 2 cups of spinach, 2 scoops of chocolate protein powder, mixed with ¼ cup of egg whites blended together with the natural peanut butter (making a pudding type substance).
- 1.5 cups of egg product scrambled with 2.5 ounces of turkey + hot sauce
Sunday High Carb Day
Send Shelby and Josh updates on training and nutrition receive their plans for the next week, rinse and repeat. There are all sorts of theories and concepts floating around, people promoting ideas and companies selling products. Sometimes I find myself in a state of analysis paralysis, where I over-analyze things. Working with Shelby and Josh has allowed me to simply follow their instructions to achieve my goals. They also provided me with a level of accountability that can only be found when you or others have something invested in your success. From the point Shelby and Josh e-mailed me the weekly plans, everything was smooth sailing. Josh’s training program was a blast. The workouts were very challenging and I improved on a number of exercises during the program, which really surprised me. Josh knows his stuff. Shelby’s nutrition plan was so simple that it became second nature and I was probably spending the same amount of time on food prep as prior to the diet. At no point in the diet was I ravenous. The steady stream of food kept me satiated and comfortable. Challenges: 1) Eating 360 grams of protein was an adjustment, but I became used to it. 2) Elbow pain, trained around it and used someelbow sleeves purchased from EliteFTS. 3) Fasted low-intensity cardio can be boring, I became familiar with certain morning television programs. Win: 1) Losing a lot of fat, keeping the muscle. 2) Not feeling like a starved crazy person. 3) Learning Josh and Shelby’s super secret bodybuilding secret secrets. 4) Learning more about how my body responds to a healthy diet. After twelve weeks of diligently following Shelby’s nutrition plan and Josh’s training plan, I’ve lost approximately 29 pounds. I’m very excited about the results. If anyone is looking to lose fat and keep muscle, I'd highly recommend working with Josh and Shelby. They provided me with both instruction and accountability.
Week 0 Week 4 Week 8 Week 12
Week 0 Week 4 Week 8 Week 12
***Josh and Shelby are thinking of doing another Dud to Stud, but this time it will be "12 weeks for Gaining Size." What do you think? Please give us your feedback on the last contest and let us know if you'd be interested in the next Dud to Stud!
