Swanson-Cube Method to July Comp

Little vid on using Sling Shot w/Cube.

Bad link removed. Vid below.
 
Dude...day 1 with Shelby...I only made 5 meals because I'm freakin STUFFED.

I'm curious to see how his pre/intra/post strategy works, as it's a far cry from any method I've used.
 
Definitely going to follow along. Been highly considering hiring Shelby for a while now. Dudes brilliant.
 
superbeast668 said:
Definitely going to follow along. Been highly considering hiring Shelby for a while now. Dudes brilliant.
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Welcome! Hopefully this'll help you see how his methods work. From my end, this isn't my first go with a diet coach, and I'm very compliant so you *should* see a fairly accurate representation of his methods.
 
Swanson52 said:
Welcome! Hopefully this'll help you see how his methods work. From my end, this isn't my first go with a diet coach, and I'm very compliant so you *should* see a fairly accurate representation of his methods.
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I used Alex azarian last year. Wasn't too impressed. Followed it to a t. I've seen a lot of before and afters from him and a few of his prep clients. Always seems to be success stories.
 
This will be a different exposure for a diet plan. Most of them are for contest prep or cutting.
 
Sean1332 said:
cube is the ****
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Yeah, I have a feeling I'm going to be hitting some big pr's in week 10.

I'm doing the template in Lilly's book almost to the T. I'm surprised at how much volume is included. I know one week in the accessory work you do one set of 50 with Olympic squats. My ******* is puckering up just thinking about it haha.

Now week ten would not be a competition week for me. Should I just do a mock meet in my gym including the squat, bench, and deadlift all in one day? Then take the rest of the week off and restart week one the following?
 
I'll be back in, today has been a total shyt show.

Sometimes you eat the bear...
 
Cube W3

SUMO DEADS
Warm ups/mini work sets. Went 135, 185, 225, 275, 315

365x8x1

Then 225x20 convos. It took me probably 7-8 min to get through it. Considered puking.

FRONT SQUAT
225x12x3

DB WALKING LUNGE
60#DBsx15x2

The front squats were light because I was straight up SMOKED from DL. I laid on the floor for about 15 min after this session.

Quick hit on the Starnes diet; I eat a LOT. Squeaky clean, of course, but there's no supplementation outside of the pre/intra/post workout window. I have trouble eating it all.

The workout-centric nutrition is also very foreign to me. Shelby does things differently than I ever have. Neither here nor there, just not my usual protocol.

Whole foods...I'm putting them away!
 
Looks like you need to improve your work capacity. It will come with time. Curious on the diet details but I'm sure the info is protected. Chow down big man.
 
AZMIDLYF said:
Looks like you need to improve your work capacity. It will come with time. Curious on the diet details but I'm sure the info is protected. Chow down big man.
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For sure, my work capacity sucks right now. I need to up my cardio & conditioning. That said, I need to sort out how/when to do it. I like to do fasted conditioning, but I don't like to condition hard in the AM then train in the PM.

Might need to hit Shelby up about that; with his protocol I always train fed, but I'm wondering if there are any changes to make the night before, then just train in the AM. Set that up, then just suck it up and do fed conditioning in the PM.

I certainly want to maximize both nutritional results AND get in shape.
 
I'll admit it here- I actually like Ezekiel bread, and I'm glad Shelby allows it. There. Training session later this AM, suckas.
 
Cam you post up a sample of your diet when you have time? I used to count calories religiously but I'm sick of doing it. Now I just base my carb intake around my activity level.
 
Sean1332 said:
Cam you post up a sample of your diet when you have time? I used to count calories religiously but I'm sick of doing it. Now I just base my carb intake around my activity level.
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I concur. Counting calories is annoying wish I could not count calories and know when I'm eating a deficit.
 
When I can't button my pants I'm in a surplus. When they button, I'm at maitennce. When I'm hungry, I'm in a deficit
 
Sean1332 said:
Cam you post up a sample of your diet when you have time? I used to count calories religiously but I'm sick of doing it. Now I just base my carb intake around my activity level.
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I'll do my best without stepping on Shelby's toes. If I'm not specific enough, it's not because I don't want to share, I just don't want to give away what gets the man paid. Here's what I ate yesterday (non-training).

M1-
2 slices "protein bread" (like Ezekiel, with extra protein)
2tbsp natty PB
2c eggbeaters

M2
8.4oz bottom round
1c basmati rice

M3
8oz chicken
1c sweet potato
Some guac

M4
1c oats
2c egg whites
1 whole egg

M5
TeamSkip shake w/water
Grapefruit & strawberries
Almonds

M6
10oz chicken
Guac

2.25g water, misc supps (multi, cissus, b complex).

That's pretty much it. Bodybuilder diet right now, essentially.
 
Quality and quantity...I'm full just reading that. Lol
 
AZMIDLYF said:
Quality and quantity...I'm full just reading that. Lol
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God, no kidding. It's hard for me also because I'm not used to jumping right in to eating in the AM. I get up, drink coffee, get kids to school then go condition and/or cardio. I typically don't eat until 10 or so.

With this plan, I've got to get up and start shoveling it in ASAP. That's tough for my slow ass metabolism. :D
 
Swanson52 said:
I'll do my best without stepping on Shelby's toes. If I'm not specific enough, it's not because I don't want to share, I just don't want to give away what gets the man paid. Here's what I ate yesterday (non-training).

M1-
2 slices "protein bread" (like Ezekiel, with extra protein)
2tbsp natty PB
2c eggbeaters

M2
8.4oz bottom round
1c basmati rice

M3
8oz chicken
1c sweet potato
Some guac

M4
1c oats
2c egg whites
1 whole egg

M5
TeamSkip shake w/water
Grapefruit & strawberries
Almonds

M6
10oz chicken
Guac

2.25g water, misc supps (multi, cissus, b complex).

That's pretty much it. Bodybuilder diet right now, essentially.
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No wonder I'm fat I feel like I eat double that
 
Swanson52 said:
You know, I felt like I did, too, but it has been pure junk. This...man I can't relay how freakin hard it is for me to eat all that. It's brutal.
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The funny part is going to be when you start dropping weight and recomping hard on mass quantities of grub.
 
herderdude said:
The funny part is going to be when you start dropping weight and recomping hard on mass quantities of grub.
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Man I hope so.

Diet is such a sticking point for me, and always has been. I KNOW what to eat, how to put macros together, etc., but if I'm not answering to somebody I just won't be compliant.

I'll train til I puke, condition til I pass out, all on my own. But if somebody isn't telling my fat ass to step away from the cookies, I won't. :D
 
Yeah I didn't see many "zero calorie anabolic accelerators" in that meal plan. Lol
 
Swanson52 said:
Man I hope so.

Diet is such a sticking point for me, and always has been. I KNOW what to eat, how to put macros together, etc., but if I'm not answering to somebody I just won't be compliant.

I'll train til I puke, condition til I pass out, all on my own. But if somebody isn't telling my fat ass to step away from the cookies, I won't. :D
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I am with you 100% on that, man. I'm the same way.
 
Does he give any cheat days in the program or not until you knock some of the excess off first?
 
AZMIDLYF said:
Does he give any cheat days in the program or not until you knock some of the excess off first?
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Not yet. The initial plan is for 7 days, and it's tight straight through. I've had enough cheat meals the last 2 months to last. ;)
 
CUBE W3 ****in EXPLOSIVE!

Today may have been the best bench day I've ever had.

BENCH
The usual, long ass warm up.

230x3x8

I really messed with setup today. With foam roller (ala Marshall Johnson), without, feet out, feet in. Videoed the last 2 sets. Then, I turned into a PR hunting bench douche.

315x5
365x3
405x2-add Sling Shot
435x2

Fuk yes. I honestly just wanted to see what the Sling Shot was all about, and I've gotta say it's freakin BAD ASS.

Klokov presses
Incline DB presses
T-bar rows.

I'm already sore.

230x3 w/roller (labeled it 225, but the 2.5's are there)
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230x3 w/o roller
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405x2
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Wife (who you hear) went to tan & missed 435. :/. To be fair, the dude spotting talked me into it after the fact.

Form still needs work.
 
You remind me of a grizzly bear..that ripped out a truck axle to bench press.

I like how that slingshot doesn't cover the elbows like the red one.
 
Sean1332 said:
You remind me of a grizzly bear..that ripped out a truck axle to bench press.

I like how that slingshot doesn't cover the elbows like the red one.
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Lol @ grizzly.

Yeah man that Sling Shot is really sweet. No shoulder pressure, and I think it really only gave me a boost for 1-2", but it was sweeeeet handling 435.
 
I should've, but a) I wanted to use that baby and b) I haven't ego trained in a long time. ;)
 
Sean1332 said:
You're allowed to because its a new toy.

Did you get a tracking number for that stuff we won?
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No, did you? Guess I forgot about it. :crazy;

Any bench tips? There's something wrong but I just can't pinpoint it.
 
You crushed it today! The set with the foam roller was especially fast, and those 405s were fast, too. Freakin awesome. I wouldn't change anything the way that went.
 
Looked good to me man.

No tracking # here either. I've had 2 separate companies never follow through on sendin me something on 3 occasions, so I was just curious.
 
Sean1332 said:
Looked good to me man.

No tracking # here either. I've had 2 separate companies never follow through on sendin me something on 3 occasions, so I was just curious.
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Maybe we should hit em up Friday? Whatcha think?
 
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