Training Days:
Meal 1: 5 whole eggs, 4 egg whites, 3 pieces Ezekiel bread toast
Meal 2: Blender shake with 30g carbs from oats, 55g protein from whey/casein, and 10g fat from almond butter
Meal 3: 2/3 cup brown rice, 4oz. shrimp, 4oz. turkey breast, 1/3 cup mixed nuts
Pre-workout: 1 scoop Anatrop, 1 scoop waxy maize, 1 scoop whey, 1 tbsp macadamia nut oil
During workout: 1 scoop Anatrop, 1 scoop TrueProtein “powdered muscle”
Post-workout: 1 scoop waxy maize, 2 scoops whey
Meal 5: 8oz. grass-fed beef or salmon, 1 cup broccoli, 1 or 2 pieces Ezekiel bread toast, 1 tbsp. extra virgin olive oil
Meal 6: 5 whole eggs
Night shake: 25g casein, 50g whey, 1 tbsp extra virgin olive oil or macadamia nut oil
Off Days:
Meal 1: 5 whole eggs, 4 egg whites, 2 pieces Ezekiel bread toast
Meal 2: Blender shake with 55g protein from whey/casein, and 10g fat from almond butter
Meal 3: 1/2 cup brown rice, 4oz. shrimp, 4oz. turkey breast, 1/3 cup mixed nuts
Meal 4: same as meal 2
Meal 5: 8oz. grass-fed beef or salmon, 1 cup broccoli, 1 or 2 pieces Ezekiel bread toast, 1 tbsp. extra virgin olive oil
Meal 6: 5 whole eggs
Night shake: 25g casein, 50g whey, 1 tbsp extra virgin olive oil or macadamia nut oil
This is quite a bit less calories than I was taking in a month or so ago, but it’s enough to make slow steady gains with, and without being too bloated or uncomfortable.
PDF 
Shelby Starnes is a national level bodybuilder and top nutritionist and trainer. He has helped hundreds of athletes dial in their training, nutrition, and supplementation. Shelby has been involved in powerlifting and bodybuilding for over twelve years, competing and placing very respectably in both. He has placed in the top 5 at the national level in bodybuiding in three different weight classes (welterweight, middleweight, and most recently light heavyweight). He also holds a bachelor’s degree in psychology from Wayne State University and has written numerous articles on physique development for many magazines and websites.
To find out more about him and his consultation services, visit his website at www.ShelbyStarnes.com
View Shelby’s Training Log 
Is the above based on your out-of-season weight? Which if I remember right was close to 250 pounds? what is the carb/protein/fat ratio…if I added the protein up it would be about 400 grams, is this accurate? thanks for the help…
Macros would be a great addition to limit any confusion… Thanks.
David – the diet I was using before was much higher calorie – mainly from fat and carbohydrate.. but also a bit from protein.
The diet listed above is roughly 400g protein, 100g fat, and carbs are about 80g on off days and a little over 200g on training days.
are you doing any more shows this year or are you in full blown off season mode?
thanks for sharing. U usually have to pay for this level of detail.
Drew – I’m probably doing a show in March, so prep for that will start in another 6 weeks or so.
Is there a reason you choose not to include fruit? Do you always leave it out? Also, why do you eat so little vegetables? I am not trying to be a “health nut” or critique your diet I am just wondering. Thanks.
Got pics?
Sometimes I eat fruit.. I’m just not a big fan and it fills me up when I could be eating more calorie-dense foods. I take Biotest Superfoods everyday, and also a Super Greens product.
ZOMG! Shelby is using a Biotest product!!!!!!!!!!!!111111oneoneoneone
This whole article is a shill for Biotest productzzzzzz
Haters gonna hate.
Thanks for sharing the peak into your diet. I’m always interested to see how coaches eat, you know, talk the talk blah blah blah (not that I’m accusing you of not walking the walk, being as you compete and have a kick-ass physique).
Any reason you chose Macadamia nut oil?
I hear a lot about this ezekiel bread and I feel like I might be the only person who hasn’t tried it. I was just wondering if you buy yours or do you make your own. Where do I get it?
Offseason Palumbo diet?
There’s a good chance you can find it at one of your local “chain” grocery stores. My local Giant Eagle carries it. They keep it in the frozen foods section by the frozen bagels & muffins. Wouldn’t hurt to ask if they carry it when you go in as it might save you some time looking.
What do you like more Superfood or Supergreens and why? Also why do you take both, dont you get enough fruit/vegetable servings just from superfood? Considering using Supergreens thats why im curious
Nick – I was on the same boat as you, and I went and got some. You can buy it at Whole Foods, and it’s in the freezer aisle. It comes frozen, so it lasts longer. I bought two loaves, one to keep in the fridge to eat right away, and another to keep in the freezer for next week.
I appreciate the help guys. I will look next time I go to the store.
Would you switch to carb cycling when you have decided to drop body fat?
Macadamia nut oil is just a good healthy oil, with plenty of monounsaturated fat. It tastes better than olive oil, in my opinion.
The Supergreens is all greens, and the Superfood is all fruits… I take both to get a broader array of micronutrients.
Tim – I’m not sure what you mean? This is a form of carb cycling already. When I diet, I sometimes use carb cycling, and sometimes use other approaches. It just depends on the situation, the client, etc. There are a lot of variables.
Shelby
Does the macadamia nut oil give the shakes a nutty sweat flavor? Can you get it at a regular grocery chain? Looking to add some healthy fats to my shakes but the thought of adding olive oil to a chocolate shake disgusts me!
Thanks!
I get it at a health food store. I doubt you’ll be able to find it at a grocery store. You can also order it online – the NOW brand is available at bodybuilding.com
Thanks! And the taste? Does it improve a whey shake mixed with water and ice? As far as texture and added flavor? I generally use metabolic drive low carb choc.
Shelby, what diet were you on when you were on more cals?
Ex: