*MonStar1023 Shift Diet Journal*

[MonStar1023]

I have decided to give Mr.X's Shift Diet a final run through... I tried it with Titan Training but Titan Training was just too much of a workload for a fat-loss diet like this.. I want to get EXTREMELY ripped and I will post everything on this board.. PLEASE feel free to include any advice or suggestions on how to get better results etc.

Shift Diet...
Stage 1..
Approximately 3700 calories
Approximately 215g of protein
Approximately 550g of carbs
Approximately 65g of fat

Stage 2..
Approximately 2650 calories
Approximately 150g of protein
Under 20g of carbs
Approximately 215g of fat

Stage 3..
Approximately 2000 calories
Approximately 150g of protein
Trace amount of carbs
Approximately 155g of fat


Schedule of the Shift-Diet..
Stage 1=S1
Stage 2=S2
Stage 3=S3

WEEK 1.... 2.... 3.... 4
DAY 1 S1...S3...S1...S1
DAY 2 S2...S3...S3...S2
DAY 3 S2...S1...S3...S2
DAY 4 S2...S2...S2...S2
DAY 5 S2...S2...S2...S2
DAY 6 S3...S2...S2...S3
DAY 7 S3...S2...S2...S3

I will be training during Stage 2 and and doing cardio during Stages 2 & 3. Wish me luck! I will probably end up doing the Shift Diet for 8-12 Weeks... as long as my results continue..

 

[MonStar1023]

WEEK 1, DAY 1- Sunday, August 19, 2001

Today I weighed 217 lbs. and DEFINITLEY felt flabby as fucking hell. Need to stick to this Shift Diet for a good 8-Weeks to get some good permanent fat-loss.

Cardio.
NONE... no cardio on carb-up day according to Mr.X's Shift Diet. Feel pretty fat not training or doing cardio! Definitely didnt get enough protein today.. Lesson learned for my next carb-up day.

Comments.
Felt very very flabby today. I guess because I didnt do anything cardio or training wise. I am not used to just having a complete rest and carb-up day.

Diet. Stage 1.
Total Calories: 2950
Total (g) Protein: 84g TOO LOW!!
Total (g) Carbs: 580g
Total (g) Fat: 47g

Sleep.
10 hours of sleep last night! Need to keep it up and really try getting at least 7-8 hours+ every single night.

Supplements.
Took a good multi-vitamin 2x today, Xenadrine 2x today as well, morning and afternoon, took 1.5g of alpha-lipoic acid, and 30g of creatine.

Training.
REST.

Training Comments.
N/A.

Training Length.
N/A.

Water.
Took in a good amount all day long... Need to keep it up especially the next few days while getting into ketosis.

 

[blood_drinker]

bump . I'm also interested in the results of this diet.
keep bumpin.

 

[MonStar1023]

blood_drinker..

Whatsup bro? Yeah I am going to be posting on the diet board my training and diet journal for the next 8-12 weeks and posting my results as well.. itll be bumped every single day while I add to it. Just check it every night and that day will probably be posted..

 

[Mr.X]

This I like , we'll revise this when you are done and make it sticky...

Mr.X

 

[Bozzo]

Thanks for posting your results I'm intrested in how it goes.

And it's good to see you back MR. X

 

[MonStar1023]

Yeah definitely well see what happens...

Mr.X... if you could or maybe blood_drinker could make this topic a sticky now? Only because I will be constantly typing and editing my posts and I want everyone to be able to view my day-to-day comments etc. on how things are going and everything like that. I would appreciate it big time.

Mr.X is there anythin that I should be doing differently bro? Its your diet that you created feel free to critique what I am doing!

 

[Mr.X]

Yeah definitely well see what happens...

Mr.X... if you could or maybe blood_drinker could make this topic a sticky now? Only because I will be constantly typing and editing my posts and I want everyone to be able to view my day-to-day comments etc. on how things are going and everything like that. I would appreciate it big time.

Mr.X is there anythin that I should be doing differently bro? Its your diet that you created feel free to critique what I am doing!

I'll make this short:
You have everything perfectly planned, and well broken down....I am very surprised that anyone was so miraculous with the ratios, but you prove the concept of hard work possible and true.
Nothing needs to be changed, just stick with it and wait for the results.

Mr.X

 

[MonStar1023]

Mr.X..

Alright bro thanks... by the way I really do appreciate it for making this Journal a sticky..

Thanks again X.

 

[The mann]

Monstar..what's up bro...you are doing great!!!!!!!!!!!

 

[MonStar1023]

WEEK 1, DAY 2- Monday, August 20, 2001

Cardio.
20 minutes stationery bike first thing in the morning on an empty stomach.

Diet. Stage 2.
Total Calories: 2390
Total (g) Protein: 154g
Total (g) Carbs: 18g
Total (g) Fat: 165g

Sleep.
8 hours of sleep last night.. Need to keep it up no matter what! Took 6 mg. of melatonin to ensure deep sleep.

Supplements.
Took a good multi-vitamin 2x today, ECA Stack 2x today as well, morning and afternoon, and took 10g of creatine after workout.

Training. Chest.
low-incline dumbbell presses 80x10; 80x9; 80x8
weighted dips 35x9; 35x8; 35x8
flat dumbbell flyes 60x10; 60x9; 60x8
pec-deck flyes 120x15; 120x15; 120x15
(supersetted with)
crossbench dumbbell pullovers 70x10; 70x9; 70x8

Training Comments.
GREAT WORKOUT! Really hit my pecs hard! Seriously fucked them up completely. Chest got a great pump and a great feeling of overall exaustion. Incline presses hit upper pecs hard, VERY intense. Dips hit lower and middle pecs all the way and really hit failure. Flyes stretched out my pecs completely and really finished them off with a good pump.. the superset of pec-deck and pullovers seriously blew my pecs up completely. GREAT pump from the superset, good burn, hit pecs, serratus, and intercostals all hard.

Training Length.
Lasted around 30 minutes. Brief and INTENSE, just the way I like it.

Water.
Took in a good amount all day long... Need to keep it up.

9-Month Anniversary with my girlfriend Brittany.. still stuck to diet though 100%.

 

[Murman]

Hello MonStar1023

Good luck in your diet

Can you post what you are eating on High Cal's Days and what your eating on Low Cal's day's?

Thanks

 

[MonStar1023]

Murman...

Whatsup bro... its a little too much trouble to post exactly what I am eating each day because its always changing and I never have like that much time to be writing down each exact things.. on the low-carb days though Ill stick to high-fat foods like cheese, eggs, pork rinds, hot dogs, sugar-free jello, heavy whipping cream, ranch dressing, hamburgers, steak-ums, 0-carb protein bars, dry cashews, things like that.. On the carb-up days Ill eat cereals, pasta, rice, potatoes, some sugars too like pancakes with syrup first thing in the morning.

 

[MonStar1023]

WEEK 1, DAY 3- Tuesday, August 21, 2001

Cardio.
20 minutes stationery bike first thing in the morning on an empty stomach.

Diet. Stage 2.
Total Calories: 1345
Total (g) Protein: 58g
Total (g) Carbs: 9g
Total (g) Fat: 119g

Sleep.
8 hours of sleep last night.. took 6 mg. of melatonin to ensure deep sleep.

Supplements.
Took a good multi-vitamin 2x today, MD6 2x today as well, morning and afternoon, and took 10g of creatine after workout.

Training. Back, Calves.
wide-grip front chins (bodyweight) 10x10x10
bentover reverse-grip ez-bar rows 195x8; 195x8; 195x8
v-bar pulldowns 150x8; 150x8; 150x8
seated v-bar cable rows 180x8; 180x8; 180x8
(triple drop-sets)
one-dumbbell calf raises 60x12, 40x10, 20x8; 60x10, 40x8, 20x7; 60x10, 40x8, 20x8

Training Comments.
Workout went pretty good for the most part I guess. Definitely wasnt as intense as yesterday though I guess the low-carbs are starting to kick in. Back got a pretty good workout. Chins hit lats hard, bentover rows definitely hit my lats and rhomboids hard.. maybe went a little TOO heavy on those. Pulldowns kinda sucked didnt get too good of a contraction- lats were exausted. Seated rows were GREAT though. Loved them good contraction and went heavy. Calves got a great burn and feeling of exaustion with all of the triple drops.

Training Length.
Workout lasted approximately 30 minutes.. brief and intense.

Water.