Shawn Ray Diet: Tips to Bodybuilding Nutrition and Training

Eat like a Bird and you’ll look like a Bird. Eat like a Horse and you’ll be built like one!

This Shawn Ray Diet is a blend of my personal experiences. Whether you’re gearing up for a competition or in your offseason, understanding the interplay of protein, carbs, and fats, alongside disciplined training, and diet routines, is essential for achieving peak physical condition.

“Over the years, I’ve learned that nutrition is not just a part of bodybuilding – it’s the cornerstone, and I am excited to share with you some of the tips I’ve learned from more than 4 decades of training”

Understanding the Nuances of Diet for Optimal Muscle Growth

Are you aware of how crucial a caloric surplus is for muscle building?

The importance of distributing protein intake throughout the day. The role of healthy fats in hormone production and overall health. The significance of hydration for muscle function and performance.

The impact of carbohydrates as your body’s primary energy source during workouts, and the necessity of including a variety of vitamins and minerals from fruits, vegetables, and whole foods to support overall health?

Often, it’s the little things we overlook that, when combined, make a significant difference in building muscles.

The Fundamental Role of Nutrition in Muscle Building

If you get a chance to stand next to a full-grown horse you can see the fibers of the muscle as they move from one position to the next. If you’re lucky enough to see a Thoroughbred Racing horse up close you can literally see the muscles, fibers, ligaments and more while they are heavily muscled lean and huge!

They eat, sleep and train daily, weekly, monthly, and yearly it’s all they do!

How Strategic Eating Fuels Muscle Growth and Greatness

The consumption of Calories equates to the size of the muscles when trained properly. Feeding the Machine is what we called it in reference to our bodies. Birds eat tiny seeds therefore they are tiny creatures. Meanwhile, Horses graze, snack and eat repeatedly all day long which accounts for their size and strength. In short, you are what you eat and it’s important to consume muscle building foods that help you achieve your goals of growth and recovery.

The importance and understanding of good nutrition are the line that separates the good from the great! Anyone can consume Calories and lift weights however very few actually arrive on the Mr. Olympia stage let alone repeatedly for 12 consecutive years.

There are a few tricks I’ve implemented over the years to simply stay motivated and engaged when it comes to sustainability of a monotonous diet regime however, these tricks to stay focused and engaged are for those of you who are serious about making progress as I would be a waste of information to those not committed to achieving success!

Learning what to eat and how to eat are crucial elements on the road to success and actually achieving the goals you aspire to which is the main reason I’m here to share the good news with all of you!

OFFSEASON VS. PRE-CONTEST DIET

OFFSEASON DIET

The offseason is all about building muscle, which means consuming more calories.

However, it’s crucial to avoid junk food.

Your body reflects what you eat, and I adhere to this principle year-round.

What I eliminate:

I cut out unnecessary extras like ketchup and steak sauce.

I'm focusing instead on natural seasonings such as:

Onions
Bell peppers
Mushrooms
Tomatoes
Lemons
Soy sauce sparingly due to its salt content.

Fruits:

My diet staples include fruits like:

Melons
Oranges
Berries.

Proteins:

For proteins, I rely on:

Steak
Chicken
Fish
Tuna
Eggs

ensuring they’re a part of my daily intake.

Meal Structure:

I organize my daily eating plan into 6 meals, sometimes incorporating a protein shake to aid in muscle growth.

My diet consistently features vegetables such as:

Broccoli
Asparagus
Green beans
Various leafy greens.

For breakfast, I usually have:

Oatmeal
Fruit
12 egg whites.

Here's a breakdown of what my 6 meals throughout the day look like:

Meal 1

2 Hibachi chicken breasts
A baked potato
Broccoli
Lemon (for flavor)

Meal 2

Salad with 2 cans of tuna (packed in water)
Spinach
Romaine lettuce
2 hardboiled eggs
Cucumber, tomatoes
Shredded carrots

Meal 3

2 New York steaks with a large serving of steamed broccoli

Meal 4

Large trout with lemon (for flavor)
A baked potato

Meal 5 (post-workout)

Pineapple
Cantaloupe
Watermelon
Honeydew melon
Grapes

Meal 6

12 egg whites
Steamed broccoli or asparagus.

PRE-CONTEST DIET

As I prepare for a contest, I cook and prepare my meals at home for better control over ingredients.
I gradually reduce portions of complex carbs and opt for lighter meals like chicken salad or egg whites with melon in the evenings.

Training: Building Muscle and Pre-Contest Prep

Building Muscle

In the gym, I focus on converting calories into muscle through heavy weights and varied exercises, including drop sets.
I maintain cardio at least 4 times a week for 40-45 minutes to boost metabolism without burning muscle.

Pre-Contest Training

As the contest nears:

I intensify my workouts to twice a day, reducing carbs and increasing vegetables.
My eating schedule remains consistent – every three hours – but with fewer calories.

The Crucial Role of Proteins in Muscle Building

Proteins are vital for muscle growth and repair.
Post-exercise, Muscle Protein Synthesis (MPS) repairs and rebuilds muscle fibers.
Adequate protein intake is key for recovery and adaptation, and it influences hormones crucial for muscle growth.

Types of Proteins:

Complete Proteins: Found in animal-based products, containing all essential amino acids.
Incomplete Proteins: Plant-based sources can be combined to form a complete protein profile.
Supplemental Proteins: Whey, casein, and plant-based powders are excellent for additional intake.

Practical Tips for Protein Intake:

Timing: Consume protein within a 30-minute to 2-hour window post-workout.
Quantity: Target 1.6-2.2 grams of protein per kilogram of body weight.
Quality and Variety: Opt for high-quality, minimally processed sources.

Carbohydrates: Fueling Workouts and Recovery

Carbs are the primary energy source for the body, crucial for both high-intensity and endurance training.

Types of Carbohydrates:

Simple Carbohydrates: Provide rapid energy and are found in fruits, dairy, honey, and sugar.
Complex Carbohydrates: Offer sustained energy from sources like whole grains and starchy vegetables.

Practical Tips for Carbohydrate Intake:

Quality Matters: Focus on whole, unprocessed sources.
Tailor Intake to Training: Adjust based on workout intensity and duration.
Stay Hydrated: Water is essential for carbohydrate metabolism.

Fats:

Essential for Hormonal Balance and Health and are crucial for absorbing vitamins, providing energy, and regulating hormones like testosterone.

Types of Dietary Fats:

Saturated Fats: Necessary in moderation, found in animal products and certain plant oils.
Monounsaturated Fats (MUFAs): Beneficial for heart health, found in olive oil, avocados, and nuts.
Polyunsaturated Fats (PUFAs): Omega-3s and Omega-6s are important for overall health.

Practical Tips for Fat Intake:

Balance is Key: Include a variety of fat sources.
Moderation with Saturated Fats: Balance these with unsaturated fats.
Prioritize Omega-3s: For their anti-inflammatory benefits.
Avoid Trans Fats: Typically found in processed foods.

Conclusion:

In conclusion, a balanced approach to protein, carbs, and fats is key for muscle building, recovery, and overall health. As gym trainers and fitness enthusiasts, understanding and applying these principles can significantly enhance your muscle-building results. Remember, nutrition is just as important as your workout routine!

Incorporating these personal insights and routines into the broader context of understanding protein, carbs, and fats, as discussed earlier, provides a comprehensive view of how these elements work together for optimal muscle building and fitness. Whether you’re in your offseason or gearing up for a contest, balancing these macronutrients is key to achieving your bodybuilding goals.

So, there you have it, a glimpse into my Shawn Ray diet and training regimen. Remember, it’s all about discipline, both in what you eat and how you train. And if you’re looking for more detailed insights, don’t forget to check out the coming BuildWithPros Muscle Mastery Nutrition Session which will dive into details on the relationship between Nutrition and training.

Stay tuned for more tips a here at BuildWithPros.

-Shawn Ray.

For those who truly want to put these principles into practice and achieve strength that rivals that of a horse, help is at hand. Shawn Ray’s Muscle Mastery Fitness Course is designed to guide you through every step on the journey to ultimate muscle building and strength. With an emphasis on disciplined training and carefully chosen nutrition, this course provides you with the tools and knowledge to reach your fitness goals. Get ready to transform your approach to fitness and build the strength you aspire to.