Shelby Starnes Diet and Supplements

[BendtheBar]

A look at an advanced bodybuilder's nutrition and supplement plan.

Training day nutrition:

Shelby’s Diet & Supplements

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
Side Note: On off days I lower the calories a bit, mainly from carbs.

Supplements:

This is what I take daily.

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

[Davis]

Pretty interesting stuff. I can get some ideas from this. Thanks, Steve.

[bamazav]

What struck me was the number of shakes he drinks. In the day of "You should only eat whole foods for your protein intake." Also surprised by the supplements list. More for health than muscle related type supplements.

[3clipseGT]

Shelby is a great guy and truly loves this sport. I wouldnt want anyone else handling my diet or contest prep!