Brian shaw diet - Brightline diet
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Updated: May 12,2023





Brian Shaw’s Real Workout Routine & Diet Plan. Brian Shaw is one of America’s foremost professional strongmen. He started his fitness journey with the purpose of improving his abilities in his favorite sport, basketball. He was quite good at basketball and even got a basketball scholarship to play for the Black Hills State University basketball team. Although weightlifting started out as a means to an end, soon weightlifting became the end itself and the object of total passion. Brian Shaw became the winner of the 2011, 2013, 2015, and 2016 World’s Strongest Man competitions. In 2011, he also won the Arnold Strongman Classic, becoming the first person to win the World’s Strongest Man and the Arnold Strongman Classic competitions in the same year. Impressive? Yes, and to top it off he repeated the feat by winning both competitions in 2015. Some people even claim that he is the strongest person to have ever lived, and he has some world records to back it up. With a pedigree like that, you might think that Brian Shaw knows a thing or two about the ideal bodybuilding routine and diet plan to get absolutely ripped, and you would be right. The importance of the correct diet for gaining muscle mass often gets overlooked or ignored, leaving many people who live and breathe the gym life disappointed when all of their efforts don’t amount to the gains they envisioned. A lot of people think that working out is the hard part and eating the right foods is the easy part (when is the last time you left the dinner table sweating and out of breath?), but in fact, eating the right foods and taking high-quality performance and nutritional supplements, like the Ultimate Mass Stack , can be really difficult. This is because there is a knowledge barrier. With so much hype around new diet trends, often with conflicting information, it can be incredibly difficult to know what source to trust. That's why Brian Shaw’s real workout routine and diet plan are like an oasis in a desert for those who want to get ripped because both the weightlifting routine and the diet plan have the validity that comes with tried and true real-world results. The Brian Shaw Workout Routine. Keeping up with a solid workout routine is crucial for gaining and maintaining muscle mass. If getting bigger and stronger is your goal, check out Brian Shaw's workout routine. Monday: Leg Day. Weighted Squat. 2-5 reps, 5-8 sets, rest time 1-2 minutes. Good Mornings. 8-15 reps, 4-5 sets, rest time 1-2 minutes. Isolation Hammer Leg Press. 8-15 reps, 4-5 sets, rest time 1 minute. Leg Extension. 6-12 reps, 3-5 sets, rest time 1 minute. Leg Curls. 8-15 reps, 3-5 sets, rest time 1 minute. Tuesday: Chest, Shoulder, Triceps. Standing Military Press. 3-8 reps, 5-8 sets, rest time 30 seconds to 1 minute. Incline Dumbbell Bench Press. 8-12 reps, 3 sets, rest time 1-2 minutes. Close-Grip Bench Press. 5-8 reps, 3 sets, rest time 1-2 minutes. Cable Triceps Extension. 8-12 reps, 3 sets, rest time 30 seconds to 1 minute. Wednesday: rest. Because we all need one. Although you may think working out everyday will get you results, taking recovery days play an important role in muscle growth and performance. So, take a day off the gym at least once a week, and always listen to your body. Thursday: deadlifts and back. Deadlift. 1-5 reps, 5-8 sets, rest time 1-2 minutes. Glute-Ham Raise. 8-12 reps, 3 sets, rest time 1 minute. Lat Pull-Downs. 8-12 reps, 3 sets, rest time 1 minute. Seated Cable Row. 8-12 reps, 3 sets, rest time 1 minute. Barbell Shrug. 20 reps, 3 sets, rest time 1 minute. Friday: Rest. The more intense your workout routine, the more recovery you need. Whether that means rest days, lower-intensity days, or taking HyperAde to restore muscle glycogen and electrolytes. Saturday: Strongman Training. Log Press. Farmer’s Walk. Atlas Stones. Sunday: rest. Brian Shaw’s Workout Tips. Luckily, for those of us who want to get ripped like Brian Shaw, the strongman is not stingy when it comes to advice on how to execute his weight training routine. In interviews and through his social media platforms, he has consistently dropped nuggets of guidance and insights into what his workout routine and fitness journey looks like for him. Outlined below are some of Shaw’s most useful and relatable tips for working out: Make working out as accessible as possible: for Brian Shaw this means that he has all of his workout equipment in his garage so he does not have to leave the houseon his training days. The other added advantage to working out at home is that he doesn’t have to drive home from the gym, wasting precious time before he eats one of his legendarily huge meals. Of course, not everyone has the space or the financial means to set up a gym in their garage, but the message of accessibility still rings true. Make getting flexible as much as a priority as lifting weights: For Shaw, flexibility is incredibly important . According to Shaw, more flexibility translates into more strength. Moreover, you are much less likely to get injured if your joints and muscles are limber; this is especially important for people like Shaw who are lifting massive amounts of weight. If you are reading this article, lifting larger and larger amounts of weight is probably your goal too, so do some research into the best stretches and get to it. Shaw recommends factoring in a 15 minute warm up consisting of stretching and light cardio before each workout. Start small and build your strength incrementally: Someone doesn’t become a strongman overnight, and although it may be tempting to push yourself to the max from the start, its more effective to pace yourself. Starting small and building up a solid base to grow from is more sustainable and it means that you are far less likely to get derailed by an injury. It's all about technique: For Shaw, weightlifting is all about quality instead of quantity. He is almost obsessive about nailing down the right technique every time he approaches an exercise. Brian Shaw’s Diet Plan. Being a strongman means eating an incredible amount of calories. Shaw eats a whopping 12,000 calories in a single day, which means that he eats every two hours for a total of 7 meals. Overall, his diet consists of approximately 705 grams of protein, 1402 grams of carbs, and 400 grams of fat. Shaw says that eating is the hardest part of his training because it never stops. It will take some dedication, but you can eat like Brian Shaw too. If you are serious about bodybuilding, you may eventually want to consult a nutritionist. Everybody’s bodies are different, and Shaw’s diet comes from his nutritionist who tailored it for his body. Shaw has some does and don'ts when it comes to eating. What to Eat: Organic grass fed beef. Organic turkey. High quality whey protein Simple carbs (i.e. Cereal, pasta). Organic eggs. Peanut butter. Organic blueberries. Organic broccoli. Organic asparagus. Jasmine rice. Potatoes. Coconut milk. Granola. Cheesecake. What Not to Eat: Non-organic food. Genetically modified foods (GMOs) Chemical ingredients. Preservatives. Artificial additives. Junk food. A Typical 7-Meal Day for Brian Shaw. Meal 1: Shaw starts the day right by consuming 8 eggs , his favorite cereal, Cinnamon Toast Crunch, and a large quantity of peanut butter. Shaw recommends not cooking the eggs for two long since they are easier to eat in large quantities if they are a little soft. 8 whole eggs (scrambled) Cinnamon Toast Crunch cereals with almond milk Peanut butter Multivitamin. Nutrition: 68g protein, 74g carbs, 68g fat, 1,180 total calories. Meal 2: Just about an hour later, Shaw makes a whey protein shake with 80g of protein (mixed with water). Additionally, he eats two granola bars and some more peanut butter. 3-4 scoops of whey protein shake Peanut butter 2 granola bars. Nutrition: 115g protein, 92g carbs, 25g fat, 1,053 total calories. Meal 3: For Shaw’s third meal, he often eats eats pasta with meat sauce. His preferred meat is organic grass-fed ground beef, and he recommends that the beef be locally sourced since he believes that it is easier to absorb the nutrients and calories from high quality beef. Shaw himself gets all his beef from a local farmer in Colorado. 12 oz of ground beef. 2 cups of pasta. Red sauce. Nutrition: 172g protein, 191g carbs, 82g fat, 2,190 total calories. Meal 4: For his fourth meal, Shaw goes back to a whey protein shake with almond milk, frozen organic blueberries, and peanut butter. The protein shake is the ideal meal for someone trying to eat as much as is required for a strongman because they are easy to make and can be downed quickly. 3-4 scoops of whey protein. 2 cups of unsweetened almond milk. Blueberries. Peanut butter. Nutrition: 112g protein, 89g carbs, 22g fat, 1,002 total calories. Meal 5: Shaw eats his fifth meal before his workout for the day. The meal is a big one, consisting of turkey or salmon burgers, jasmine rice, sweet potato fries, and broccoli. 12 oz of lean turkey or salmon. 1 cup of jasmine rice. 2 cups of broccoli. Sweet potato fries. Nutrition: 117g protein, 145g carbs, 41g fat, 1,417 total calories. Meal 6: Shaw eats his sixth meal post-workout. For this meal Shaw might treat himself to a huge order of Italian takeout. This meal is a bit more complex than all of his other one’s, but when you are training as hard as Brian Shaw, you really do deserve a tasty meal every now and again. 14 oz of beefsteak. One or two baked potatoes. Asparagus or mixed-green salad with balsamic dressing. Red sauce. One apple or some other fruit. Nutrition: 16g protein, 704g carbs, 72g fat, ~3,430 total calories. Meal 7: Like everything about Brian Shaw, his before sleep snack is a big one, consisting of four pieces of cheesecake, a protein shake with 80 grams of protein, and a multivitamin. 4 pieces of cheesecake. 2-3 scoops of whey protein. Multivitamin. Nutrition: 105g protein, 107g carbs, 89g fat, 1,649 total calories. Time to Go Big with the Brian Shaw Workout Routine and Diet Plan. If you feel a little overwhelmed after reading this article, don’t worry: Brain Shaw did not become a world renowned strongman competitor overnight, and you certainly don't have to. We believe that the most important takeaway from Brian Shaw is the value of pacing oneself. This means taking the time to learn how to stretch correctly and not skipping your stretches because you just want to jump into your weight training session. This means building a solid base of muscle instead of trying to max out right away and making sure that you have nailed down the correct form for whatever powerlifting exercise you take on. This means gradually adding more and more meals so that your body and your metabolism have time to adjust the the greater intake of calories . Most of all, this means being patient with yourself . It takes a lot of willpower and motivation to do what Brian Shaw does. Allow yourself some mistakes and enjoy the process.


Bright Line Eating Review: Another Diet debunked. Another day, another diet. Today we are going to be having a discussion about Bright Line Eating and review the pros and cons of this diet. Yes, Bright Line Eating is a diet. In this Bright Line Eating Review, I’ll cover what the rules of this diet are, what the pros and cons are for following this diet, and what I recommend for everyone (psst – it isn’t a diet). What is Bright Line Eating (BLE)? Bright Line Eating is abbreviated BLE. It is a diet program with a goal of weight loss. It is a regimented way of eating that is supposed to simplify how people feel about eating, while still losing weight. I’ll cover the rules in more detail in a bit, but the biggest change for most people might be that the diet prohibits any sugar or flour. None at all. No cake on your birthday, no cookies for Christmas, and no treat just because you want some (which if you’re a member of the SociEATy, you know that you have 100% full permission to eat what you want, whenever you want). You can subscribe to be an online member to join the BLE community and receive support (however I’d like to mention that the website does not mention any nutrition training of any member of their team). If you choose (and pay the additional fee), BLE kicks off with an 8-week boot camp program. Who founded Bright Line Eating? Bright Line Eating is a diet program that was created by Susan Peirce Thompson, PhD. Dr. Thompson completed her undergraduate work in Cognitive Science and completed her PhD in Brain and Cognitive Sciences – i.e. – not nutrition. Dr. Thompson shares on her website that she has gone through her own journey of addiction and sobriety as well as weight gain and loss through different kinds of diets. And that she felt her best and was able to keep her weight at her goal once she started the Bright Line Eating program. What are the Bright Line Eating rules? There are four rules that make up the Bright Line Eating program which are known as “the bright lines.” The four Bright Lines are: 1. No sugar consumption. 2. No flour consumption. 3. Eating 3 meals per day with no snacking. 4. Weighing and measuring meals. While I can appreciate that there are no more rules than these four, I do take issue with them. There is a benefit of having structure in your day, but eliminating snacks 100% of the time doesn’t allow you to tune into your body. There are days that you’re going to be hungrier than others. What if you just went on a long hike? Not allowing you to honor your natural hunger hurts the trust of your body. Unless you have a food allergy or intolerance (or simply don’t like a certain food) there is no reason whatsoever to stop eating it. Making foods “bad” just makes us want them more. And while I don’t buy into the idea of a food addiction, it does make us want those foods more. (I’ll cover a bit more about food addiction in a bit.) And while Intuitive Eating and food freedom does sometimes have the incorrect reputation of “only eat fun foods like fries and donuts,” it does mean that you’re allowed to have them whenever you want. Full permission means that you’ll end up wanting them sometimes, and fruits and veggies sometimes. Our bodies are pretty darn smart when we give her a chance. The thing is – food is not just fuel for our body; it is fuel for our spirit, connections to our culture and a source of fun, celebration and comfort, too. This is what food freedom is really about: allowing our food to actually be all of those things for us. Is Bright Line Eating legit? The shortest summary is that any diet, including Bright Line Eating, just doesn’t work long term. In fact, most people who have lost weight through restrictive dieting regain it back within a few years. Even though their diet “worked” for a time, the results didn’t last. This can cause yo-yo dieting for years, or even decades. Unlike most of the diets that I’ve reviewed (and debunked), BLE does actually have published research. This is good, but it still doesn’t mean that I am an advocate for restrictive diets. Allow me to explain. The webpage for Bright Line Eating shares a round-up of their published research papers. Most of the studies are of their eight-week boot camp. Bright Line Eating “works” because the study participants lost weight during this time period. Ok…and then what? The research does not follow the participants past that period. Y’all – we can do just about anything for eight weeks, including lose weight. It doesn’t mean that the intervention is a good idea long term. Picture this: a new eight-week diet plan comes along where you are only allowed to eat one banana for breakfast, a PB&J for lunch and chicken with broccoli for dinner. Every darn day. You have to follow strict, set portions and have to weigh your food. Ten extra grams of peanut butter? Nope: that makes you addicted to food. Would you lose weight? Probably. Is this a good eating plan for life? Not so much. Next: let’s talk about mental health a bit. Mental health and food. While it doesn’t go into this level of detail on the public website, current and previous members have shared their experiences with BLE on their own personal blogs. One thing that I found disheartening is that BLE members are never ever allowed to make an exception to the eating rules. A woman was literally struggling with the decision to eat a slice of her own wedding cake at her upcoming wedding. And if you bite the bullet, I mean, take a bite of the cake: the shame train starts and other members will then comment that you’re addicted to food. And while some structure is a good thing, being rigid and inflexible is not. BLE does not allow for any flexibility about portions or meal times. Or even (good grief) a snack. In this diet program, members are supposed to trust a book over their own body. How bananas is that? And the main objection? This is a diet plan advocating for weight loss. Get me outta here. I’ll never advocate for weight loss as the goal. For the official record, I don’t advocate for weight loss as a goal. The long-term research shows that weight loss programs just don’t stick long term and that most people who have lost weight gain it back and damage your metabolism in the meantime. I’ll refer you to my post, Set Point Weight Theory: What It Is & How To Find It for a few more details on that concept. Instead, I recommend focusing on lifestyle habits that are evidence-based to boost health and wellness. Starting but not limited to: Getting a good night’s sleep Removing food rules that stress you out and make your metabolism go out of whack Joyful movement. Let’s talk about food addiction. I know from personal experience how uncomfortable and shame-laden it can feel when you are not in control of what you’re eating. And new members of the SociEATy tell me again and again that they feel addicted to food. Food can feel really complicated, and it completely makes sense to wonder if you have an actual addiction to food, just like having an addiction to drugs, alcohol or gambling. The tricky part is that the idea of a food addiction is still really controversial in the medical field – experts disagree on if it even exists. What we do know for sure is that restricting or eliminating foods or food groups makes us want them more. Period. And if something is off-limits – whether by food rules or circumstance, such as food insecurity – we want them more. These behaviors could manifest as a chronic dieter or even disordered eating. And while some foods can be described as “highly palatable” in the research – things like cookies, fast food, muffins, and so on – it might be easier to eat past fullness…but it doesn’t mean that we have an addiction. Just because I really enjoy cuddling with puppies does that make me addicted? No. It’s an enjoyable and pleasurable experience that is our human right to enjoy. Just like food! Instead, we need to explore how we view foods. Do you categorize some foods as off-limits or special occasion foods? If so, those foods might have a stronger pull…for you! Going back to that puppy example: if you told me that I could never cuddle with a puppy again you bet your bottom dollar I’d be doing that 24/7 until you pulled me away! Now back to food. Everyone puts food on pedestals differently. You might have food rules that are so ingrained that you don’t even realize that they are your personal rule book. I have an entire blog post that goes over how to identify & break food rules. (Psst: if you’ve ever wondered if you are thinking about food waaaayyyy tooooo much or a healthy amount, you’re not alone. Check out my blog post about food obsession .) Making a stink about the motto. Can we talk about the motto for just a moment: “Happy, Thin and Free”? This rEalLY, ReaLly rubs me the wrong way. Making the statement that thin is healthier is fatphobic, not based on research and I simply won’t tolerate it. You can no sooner tell someone’s health by looking at them than tell if someone is left-handed just by looking at them. You cannot tell their usual eating habits, the status of their mental health, or how much they’ve been sleeping on a usual night. It may feel counterintuitive since 99% of all messages in the media are pushing a thin-focused agenda, but thin doesn’t equal happiness or health and it’s the OPPOSITE of food freedom. Our health is determined by our behaviors, genetics, environment, and more. Our health is not our size. Let me repeat that: our health is determined by our behaviors, not our size. Eating fruits and veggies is a great idea, but that doesn’t mean that doughnuts or cookies are evil or should be banned. And just as important as what you eat? Your relationship with your body, your eating, and letting go of food rules. Plusssss…how much you sleep on a regular night, your stress levels, doing movement that you enjoy, time with friends and family, time in nature, and so on. So many things matter more than eating some sugar (and beating yourself up about it). You truly can be healthy at any size. And you can have unhealthy behaviors and beliefs at any size. Just like we have (check out my blog post on health at every size a.k.a. HAES explained here!) dogs of all shapes and sizes – from a dachshund to a great dane – people come in all shapes and sizes, too. Food freedom is the goal. Picture your kiddo coming home from school and bringing you a cookie that they were so proud to have made at school in their cooking class. Can we talk about the harm that is doing to you, not being able to experience your full life? And what about the unsaid rules you’re demonstrating to your kiddo…do you want them to categorize fun foods as “bad” or “deadly?” Food freedom is having the foods that you want, when you want them. And while sometimes people hear that and assume “doughnuts and fries all day long,” we also know that if you only ate those foods, your body wouldn’t feel all that great. Food freedom is full permission to eat what sounds good. And I know it might sound shocking to a dieter but sometimes that will be a salad, sometimes that will be fries (and it might be both for lunch – enjoy!). I also know that food freedom is a whole heck of a lot easier said than done. You can listen to my Food Freedom journey on this podcast episode. Key Takeaways: Bright Line Eating Review. While I can understand the appeal of a diet that promises to be the last diet you’ll ever need, as a registered dietitian, I can only advocate for what the science supports. Long-term data does not support short-term, restrictive diets, Bright-Line or otherwise. Bright Line Eating does have published research to support their boot camp, but the participants are not followed long term. I advocate for food freedom for my clients. I can teach you how to have your best, most loving relationship with your body and with eating as a member of the SociEATy – you’re invited! This is your supportive membership community to empower you to live your best life; no weighing or measuring allowed, cookies encouraged as often as they sound good to you. other posts you might like: What Is Chronic Dieting? And Should You Stop? How To Get Over The Fear Of Gaining Weight What Is Intuitive Eating? A Beginners Guide Can You Really Be Healthy At Every Size? (HAES Explained!) Brian shaw diet - Brightline diet



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