Shelby's Diet & Supplements

Now that you are in full off season mode, what does a day of food look like for you and how often will you incorporate cheat meals? Do you go all out after a show or just go slow and steady?

The first week or so after a show, I might add some extra stuff here or there, like some breakfast bars or toaster waffles or something like that, but after that I pretty much just stick to bodybuilding foods. If I'm ever really hungry, I just add an extra meal like the others.

Right now, my training days look like this:

Meal 1

• 6 whole eggs
• 1 cup oats
• Handful of blueberries
• 2 hash browns
• 1/2 scoop whey/casein blend

Meal 2

• protein shake with...
• 55g whey/casein blend
• 1 tbsp flax seeds
• 1/2 cup oats
• 1/3 scoop waxy maize (I just like how it tastes in the shake)
• 2 tbsp almond butter or peanut butter
• 1 tbsp grapeseed oil

Meal 3

• 1 cup rice
• 1/2 avocado
• 3oz shrimp
• 5oz lean ground turkey
• Some green curry sauce
• 1/3 to 1/2 cup mixed nuts
• 1 tbsp Fage Greek yogurt

Meal 4 - Preworkout

• 30-40g carb powder (Biotest Surge right now)
• 1 tbsp macadamia nut oil
• 50g whey/casein mix

During Workout

• 10g Surge
• 1 scoop Mag-10
• 1 scoop VPX Synthesize

Postworkout

• 40g carb powder (waxy maize)
• 55g whey isolate

Meal 5

• 8oz grassfed beef or salmon
• 1 cup rice
• 2 tbsp extra virgin olive oil
• 1tbsp Fage greek yogurt

Meal 6

• 6 eggs
• bit of cheese (mozzarella from raw milk)
• 2 slices Ezekiel bread
• small glass red wine

Night Shake

• 70g whey/casein blend
• 1 tbsp hemp oil

Shelby,

I loved seeing that Q&A post about your current diet. It's nice to see what the pros actually eat on a daily basis. Would it be possible for you to list your supplement and vitamin/mineral list – not just for muscle growth, but for general health as well? I enjoy looking up research articles on various supplements and was wondering what someone like you takes daily.

On a side note, if you have a fairly large amount of vitamins/health supplements that you take daily, is it ok to take them all at one time? In other words, is taking a big handful of vitamins first thing in the morning not the best and should they be spaced out instead?

Thanks.

I don't try to spread it out, most supplements/vitamins are taken with my first meal of the day or my last meal of the day.

• Vitamin D3
• Milk Thistle
• Green Tea Extract
• Coral Calcium
• Glucosamine/MSM
• Multivitamin
• CoQ10
• Fish Oil
• Evening Primrose Oil
• Livercare
• Garlic Extract
• Melatonin
• Baby Aspirin
• N-Acetyl Cysteine
• Alpha Lipoic Acid