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?

I don't really do cheat meals in the off-season, I stay pretty full with my daily diet and don't crave anything.

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


  • 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.


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?


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