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View Full Version : Winter Bulk is under way (with the help of Shelby Starnes)



cphafner
10-07-2009, 09:11 PM
So for a 30th birthday present to myself I hired Shelby Starnes to help me with a 12 week bulk diet. If you don't know Shelby, he is a top 3 guy NPC guy in the welter's. His conditioning is sick and a strong dude too. Knowing that he is a carb cycling guy I thought he and I would be a good fit, and so far he hasn't disappointed. Real responsive guy and we are making some good progress.

Here's a few photos from before 5 weeks ago and some current photos. Current weight is 183. Started at 179. Going up about a pound a week. After a couple weeks of weight stalling we have things going up again. Filling out a bit more week by week. I'm looking forward to seeing what happens over the next 2 months. I obviously still have a long way to go. In the longer term I would like to be around 200 at the same bodyfat. I'll update in another month about hopefully about 5 lbs or so heavier.

http://i181.photobucket.com/albums/x35/cphafner/Before/frontdoublebi.jpg

http://i181.photobucket.com/albums/x35/cphafner/Before/backdoublebi.jpg

http://i181.photobucket.com/albums/x35/cphafner/Before/MM.jpg

http://i181.photobucket.com/albums/x35/cphafner/end%20week%205/frontbi-1.jpg

http://i181.photobucket.com/albums/x35/cphafner/end%20week%205/backbi.jpg

http://i181.photobucket.com/albums/x35/cphafner/end%20week%205/mm-1.jpg

radioheadhead
10-07-2009, 09:23 PM
cool man, hope it keeps working for you! great base to build on. how tall are you?

Unholy
10-07-2009, 09:53 PM
Looking real solid. The progress is very visible man! You actually look leaner in the 183 shots.

Mik
10-08-2009, 07:44 AM
Looking real solid. The progress is very visible man! You actually look leaner in the 183 shots.

Agreed. Looking great Connor. Your shoulders look fantastic!

jAy_Dub
10-08-2009, 02:18 PM
Awesome Conor, definitely staying lean while you're putting on the size. What more could you ask for, right?

cphafner
10-08-2009, 09:23 PM
Radiohead: About 5'11". I had a good base for a long time, but never done anything with it!

Paul: Thanks man. Lean bulk is the plan.

Mik: Thanks man! Wish some more of the old crew would make more appearances!

Jay: Shelby is a smart man. Knows what he is doing.

Clifford Gillmore
10-10-2009, 02:07 PM
You look great Connor, back width is nasty. Hamstrings could do with a few extra lbs.

Sidior
10-10-2009, 07:32 PM
You look bigger and leaner. Shelby knows his ****! You are clearly making great progress with him man.

cphafner
10-11-2009, 07:42 PM
Risk: Thanks man. No doubt on the hams (and everything else for that matter). Working on it.

Sid: Thanks. Shelby is a smart man. Looking forward to the next couple months.

galileo
10-12-2009, 03:03 PM
Is he local to you there?

cphafner
10-12-2009, 09:48 PM
Gal he is in Michigan. We correspond via email I don't need to really bug him much. Once a week I email him some info and photos. He makes tweaks to my diet as needed. I don't need to ask him much in between, but when I do he responds real fast.

galileo
10-13-2009, 06:39 PM
Sounds nice, not sure about the cost on something like that but it seems like it could really be worth while.

cphafner
10-13-2009, 06:43 PM
Sounds nice, not sure about the cost on something like that but it seems like it could really be worth while.

He has a ton of different options depending on your goals. His firm has a number of trainers too at different price points. Don't want to come off as advertising for him, but it's all on his site.

joey54
10-13-2009, 06:51 PM
CP looks like this is going to pay off for you.

cphafner
10-14-2009, 08:53 AM
Thanks Joey. I am working with Shelby for 12 weeks but am already thinking I should talk to him about extending our plan. Really happy right now. Filling out more and more each week and staying lean. What more could you want?

WBBIRL
10-14-2009, 01:25 PM
Shelby is the real deal, your in the hands of a pro with him. I've seen some of his work and the results he's produced... worth every penny.

lil' power
10-14-2009, 06:00 PM
I worked with Shelby this year, cutting while gaining strength for powerlifting. He does know his stuff. I went from 184 to 152 with 2 meets during this and hit raw elite #'s while losing.

Good luck CP!

cphafner
10-14-2009, 09:35 PM
WBB: Thanks man. I agree 100%

lil' power: Very cool! That is quite an accomplishment. Congrats.

cphafner
11-25-2009, 09:11 PM
Well I am coming to the end of my time with Shelby. We were supposed to be done as of yesterday, but he added in a free week since he was traveling all last week for Nationals. I am quite pleased with the results. I am up about 8-9lbs. Currently 187-188. While that might not be real impressive to some for a 12 week period, I'm pleased with it. I gave Shelby the task of a lean bulk, and I was hoping for about 10lbs of solid gains. We're right about there. I am deciding what to do next. I am considering extending my time with him, but haven't discussed our options yet. I think we have found the right mix. It took him a little feeling out period to get things going, but where we are now I think will produce even more solid results in the coming months. I have been this weight a couple times before, but this is easily the thickest I've been at this weight. I still need more muscle everywhere, especially my legs. Trust me, I'm working on it. My upper body is the strongest it has ever been. My legs are slowly coming back. I haven't squatted regularly since I hurt my back deadlifting a couple years ago. Now slowly I am working my squat form back and adding weight little by little. Goal for the next year is to get up to around 200-05 at the same fat level. Enough yapping. Here's some update photos.

http://i181.photobucket.com/albums/x35/cphafner/end%20week%2012/sidechest.jpg

http://i181.photobucket.com/albums/x35/cphafner/end%20week%2012/rearlat.jpg

http://i181.photobucket.com/albums/x35/cphafner/end%20week%2012/reardouble.jpg

http://i181.photobucket.com/albums/x35/cphafner/end%20week%2012/mm.jpg

http://i181.photobucket.com/albums/x35/cphafner/end%20week%2012/frontlat.jpg

http://i181.photobucket.com/albums/x35/cphafner/end%20week%2012/frontrelaxed.jpg

http://i181.photobucket.com/albums/x35/cphafner/end%20week%2012/frontdouble.jpg

james_w8lifter
11-25-2009, 09:20 PM
Definately can notice a difference. Very little fat gain. Great job, keep at it.

jAy_Dub
11-26-2009, 07:45 AM
I've seen your progress over the years and this is by far the thickest you've ever been Conor. You're staying pretty damn lean too, great stuff here.

Cards
11-26-2009, 12:39 PM
as others have said, great progress. I can really see the diference in the lats, they look MUCH wider.

cphafner
11-28-2009, 08:34 PM
Thanks guys. Still a lot more work to be done.

tyler
11-29-2009, 07:43 PM
ya shelby is great, worked with him this year doing the progressive diet. worked great, started at 230 and now im 190 and kept most of my strength along the way. would recomend him to anyone.

radioheadhead
01-20-2010, 03:01 PM
really considering his 12-month diet plan service...

cphafner
01-21-2010, 05:39 PM
that would be money well spent.

ThomasG
01-21-2010, 06:55 PM
I always admire when someone puts time and effort into there bulk rather than just being a fat slob and eating everything. I think a lot of people use bulking as an excuse to be a fatass. Keep up the hard work!

cphafner
01-21-2010, 07:14 PM
Thanks Thomas. I'm in total agreement.

cphafner
01-21-2010, 07:21 PM
Since this thread was resurrected I'll throw in one recent photo. I went up to 191 recently, but have since ticked back a bit. Strength is up. Feel thicker. Little bit fatter, but nothing crazy. Doing ok.

http://i181.photobucket.com/albums/x35/cphafner/frontlat-1.jpg

Twan
01-27-2010, 10:01 AM
Hey progress is progress keep the good work up.