Here's what Daniel has to say about receiving his initial diet and training plans, and putting them to work.

"My first impressions on the diet and training plan is thank goodness it’s this straight forward! Shelby and Josh make things so simple." - Daniel

Diet

Shelby sent me a diet plan that broke things out so all I needed to do was:

1.) Purchase recommended protein, carb and fat sources. (Chicken, lean beef, oatmeal, potatoes, brown rice, natural PB) Purchase of food and supplements happens once a week or less. Costco is awesome for bulk.

2.) Purchase supplements. (

Metabotrop - fat burner,

Evening Primrose Oil,

fish oil and

creatine monohydrate)

3.) Cook or prepare in bulk. Example: Grill 12 - 8oz boneless skinless chicken breasts, put lean beef in crock pot with water and salt, and bake potatoes. Cooking and preparing in bulk happens 2 - 3 times a week, with some small stuff daily like microwaving oatmeal.

4.) Put together daily meals in containers to be placed in my cooler. Typically meals 2, 3, 4 and sometimes 5, get put into my cooler. Putting meals into my cooler is something I can do in 10 minutes in the morning prior to going to work.

All of this (shopping, cooking and daily preparation) takes about the same or less time than I was previously spending on cooking meals, as I've turned it into a much more efficient operation.

Training

Training has been awesome. Honestly I wouldn’t be surprised if I got stronger and/or gained muscle in the first three training sessions. I'm not used to this high of training volume (reps and sets), which shows up during exercises with 3-5 sets, even while training on a “medium carb” day I’ve had to deal with some pretty wicked pumps.

Example Medium Carb Day Schedule

Lots of water throughout the day probably 6-7 liters.

6:15AM

• Wake,
  
  Metabotrop

6:25AM – 6:55AM

• Cardio: 10 minutes on incline treadmill, 10 on elliptical, 10 on incline treadmill and drinking water throughout.

7:10AM

• Meal 1: 60 grams of carbs from oatmeal, 60 grams of protein from chicken breast and 5 grams of
  
  creatine monohydrate.

9:45AM

• Meal 2: 30 grams of carbs from potatoes, 60 grams of protein.

12:15PM

• Meal 3: 2 cups of combination of spinach and broccoli, 60 grams of protein from chicken breast and 2 tablespoons of natural peanut butter.

2:30PM

• Meal 4: 2 cups of combination of spinach and broccoli, 60 grams of protein from chicken breast and 2 tablespoons of natural peanut butter.

4:45PM – 6:15PM

• Train Shoulders* and take Metabotrop.

6:25PM

• Meal 5: 60 grams of carbs from oatmeal, 60 grams of protein from
  
  protein powder - whey, casein, and egg blend.

9PM

• Meal 6: 60 grams of protein from chicken, 5 grams of
  
  fish oils, and
  
  evening primrose oil.

10PM

• Bedtime