Mr iForce Dusty Hanshaw...This is how I do it!

[dustyhanshaw]

I've been getting a lot of emails asking me to keep a blog leading into the USA's that will give people a better feel of the process that I personally go through leading into shows. After thinking about it I decided to give it a go so if you are interested in following along be sure to check back regularly because I will be posting at least four times per week and will be answering questions daily.

At the moment I am 23 weeks and three days out from the 2013 USA's in Las Vegas. It has been 2 1/2 years since I made a pretty good splash at the 2010 NPC Jr Nats and USA's and since then I have had two shows and neither have panned out well for me. This year obviously i am looking to change all of that and within this thread I will share as much of the journey as I can as well as who I have on my "team" making the decisions on my training, diet, cardio, and supplementation.

As it will be until I retire I have "The Technician" Chris Aceto controlling all decisions on diet, cardio, and supplements. Prior to this year I have always been working with Dante Trudel on my training and although I love his programs, all he has done for me, and still look to him for advice on the regular (not to mention he is a personal friend) I have decided for the first time ever to hire a personal trainer who will literally be writing all of my workouts and even training me a few times a month between now and the USA's. After sitting down with a lot of awesome trainers I felt the best connection and shared my vision best with Chris Cormier. I hired him about two weeks ago and will be discussing my training with him often and visiting him in Venice at least 1-2 times a month for both training and posing between now and the USA's. Hiring Cormier has already proven to be a great decision and I have great faith that hi gives me the best odds of bringing up my lacking bodyparts, bringing down my waistline, and learning how to better present myself on stage.

I look forward to sharing my journey with you here and hope that you will ask questions and make comments along the way.

DH

[dustyhanshaw]

Finally time to get this prep started!!! 22 weeks until show time! In Venice this weekend working with Chris Cormier on both training and posing. Obviously Cormier's primary focus is bringing up my quads and working on my posing to bring my waist in while on stage.

[UncleWade]

In on this!

Your physique, training, and undying love for Pop Tarts is inspiring!

[dustyhanshaw]

A lot of people ask me about my diet at this stage so here it is.

M1-
1 scoop Compete
1 scoop Maximize Inntense
3 scoops iForce Protean
2 cups oats
2 pop tarts

Train
2 scoops iForce Compete

M2-
3 scoops iForce Protean
2 pop tarts

M3-
10oz lean ground turkey
2 cups jasmine rice
2 Athletic Multi

M4-
10oz lean ground turkey
2 cups jasmine rice

M5-
10oz chicken
1 cup rice

M6-
12oz flank
8oz green beans

2 lights out

[VaughnTrue]

Can't wait to follow along and see what it really takes to get prepped for a show this size

[dustyhanshaw]

In on this!

Your physique, training, and undying love for Pop Tarts is inspiring!

Lol, who doesn't love a confetti cake pop tart

[shoefanatic23]

In on this!

Your physique, training, and undying love for Pop Tarts is inspiring!

This... I also love the fact that dusty makes food look delicious. You got to love the flank steak! I wish my Costco here sold it haha

[BumpingBalt]

In on this..................

[UncleWade]

A lot of people ask me about my diet at this stage so here it is.

M1-
1 scoop Compete
1 scoop Maximize Inntense
3 scoops iForce Protean
2 cups oats
2 pop tarts

Train
2 scoops iForce Compete

M2-
3 scoops iForce Protean
2 pop tarts

M3-
10oz lean ground turkey
2 cups jasmine rice
2 Athletic Multi

M4-
10oz lean ground turkey
2 cups jasmine rice

M5-
10oz chicken
1 cup rice

M6-
12oz flank
8oz green beans

2 lights out

That looks fantastic to my college-kid eye. What's your favorite flavor of Protean?

[dustyhanshaw]

That looks fantastic to my college-kid eye. What's your favorite flavor of Protean?

I'm addicted to the Vanilla Mint Swirl...I swear it tastes like melted ice cream! I also use the cupcake batter to make the most bomb protein cupcakes the world has ever seen.

[dustyhanshaw]

Heading back to Az after a weekend of posing and training in the Mecca with Chris Cormier. Weekend was insane and I got my ass kicked so I am crawling home and knocking down as much Compete as possible to get recovered before tomorrow morning when I am back in the gym.

I have three training mornings left before heading to Ohio for the Arnold Classic where I will be getting a ton of pics and updates for the thread along with a lot of iForce videos which you will see on the iForce Nutrition Face Book page.

If there is anyone in particular that you would
Like me to try and get an interview with let me know here.

DH

[UncleWade]

I have three training mornings left before heading to Ohio for the Arnold Classic where I will be getting a ton of pics and updates for the thread along with a lot of iForce videos which you will see on the iForce Nutrition Face Book page.

Hopefully we'll see you in Columbus - would love to get a chance to meet you (as a fan and iForce rep). I'll be coming back in from Florida on Saturday evening, I'll probably be at the show Sunday since I attend a college in Columbus. Have a safe trip, keep kicking ass!

[dustyhanshaw]

Hopefully we'll see you in Columbus - would love to get a chance to meet you (as a fan and iForce rep). I'll be coming back in from Florida on Saturday evening, I'll probably be at the show Sunday since I attend a college in Columbus. Have a safe trip, keep kicking ass!

Thx for the support. I'm there until Sunday night so I am sure we'll catch up

[SoftballNerd]

Finally time to get this prep started!!! 22 weeks until show time! In Venice this weekend working with Chris Cormier on both training and posing. Obviously Cormier's primary focus is bringing up my quads and working on my posing to bring my waist in while on stage.

Heading back to Az after a weekend of posing and training in the Mecca with Chris Cormier. Weekend was insane and I got my ass kicked so I am crawling home and knocking down as much Compete as possible to get recovered before tomorrow morning when I am back in the gym.

I have three training mornings left before heading to Ohio for the Arnold Classic where I will be getting a ton of pics and updates for the thread along with a lot of iForce videos which you will see on the iForce Nutrition Face Book page.

If there is anyone in particular that you would
Like me to try and get an interview with let me know here.

DH

[UncleWade]

Thx for the support. I'm there until Sunday night so I am sure we'll catch up

Awesome. Quick question, are you still training using Doggcrapp? Over have you begun other types of training (do you ever switch during contest prep, for example)?

[caveycavey]

Interested and following along. Got me some Costco green beans this weekend certainly not as many as you though. They taste great.

[dustyhanshaw]

Awesome. Quick question, are you still training using Doggcrapp? Over have you begun other types of training (do you ever switch during contest prep, for example)?

I am currently using a completely different training for the first time in years. Cormier has me on a high intensity training style with extremely controlled negatives. So far I am really liking the change BUT I will always credit DC Training for getting me to the size I am today.

[dustyhanshaw]

Interested and following along. Got me some Costco green beans this weekend certainly not as many as you though. They taste great.

When you are dieting these things become your best friend that is for sure

[dustyhanshaw]

Well, tomorrow is exactly 20 weeks out from the 2013 NPC USA's and things are starting to get real. Between knowing that prep is starting in just a few weeks and the fact that I just got back from my first appearance of the 2013 season at the Arnold Classic I know that bodybuilding is back in full swing for the year. Having the Arnold take place at this point in my off season was perfect because between meeting so many awesome fans, spending time with my friends who are already pro, and being back stage at the Arnold I was given about all of the additional motivation I could have wanted.

One thing that is a little different now with my prep is that due to appearance schedule I have had to learn how to balance my training and diet while still living up to the comittments of my travel dates. While I love the opportunity to meet all of the fans I do miss the days of just being able to go into the trenches and disappear for 16 weeks leading into a show. For the past two seasons I have struggled with the balance but now...FINALLY...I feel confident that I will be able to both be a great representative of iForce and athlete getting ready for the biggest show of my life.

I guess only time will tell if i am right.

DH~8

[UncleWade]

I am currently using a completely different training for the first time in years. Cormier has me on a high intensity training style with extremely controlled negatives. So far I am really liking the change BUT I will always credit DC Training for getting me to the size I am today.

I followed a three-day split for quite some time and saw some nice progress, will probably return soon. I've been using Mountain Dog training after seeing another iForce athlete, Tim Terwillinger, using it with some success - definitely intrigued me.

Thanks for taking the time to reply, good luck with your prep! I'm sure myself and the rest of the team are wishing you nothing but the best.

For other posters that stray into this thread, be sure to follow Dusty on ******** as well (https://www.********.com/pages/Dusty...fref=ts)...his posts are motivational, informational, and entertaining...definitely worth a 'LIKE'.

[dustyhanshaw]

I followed a three-day split for quite some time and saw some nice progress, will probably return soon. I've been using Mountain Dog training after seeing another iForce athlete, Tim Terwillinger, using it with some success - definitely intrigued me.

Thanks for taking the time to reply, good luck with your prep! I'm sure myself and the rest of the team are wishing you nothing but the best.

For other posters that stray into this thread, be sure to follow Dusty on ******** as well (https://www.********.com/pages/Dusty...fref=ts)...his posts are motivational, informational, and entertaining...definitely worth a 'LIKE'.

I actually worked with JM for a short time a few years ago and really liked his training. I will say that I felt the back training was a little squeezy and not enough meat and potatoes but everything else was awesome and obviously his leg routines were nothing shy of insane.

[dustyhanshaw]

As much as I love training I have to admit that on days like today when everything is hurting and mentally i am, exhausted i am very grateful for days off from the gym. Between the hectic weekend last week at the Arnold, travel, and an awesome first three days of training this week I woke up this morning feeling like I had been put through a meat grinder. Today is a rest and recover day and tomorrow we will be back in the gym hitting arms and abs before the brutal leg day that Sunday has in store for my training partner and I.

Weight is slowly climbing back up after being off of the diet a bit last weekend in Columbus and I am back to a pretty solid 295lbs. This year I am not worried as much about the weight as I am what it looks like and at the moment things are looking pretty solid. In a couple of weeks I will start sharing more pictures on here between travel, training with Cormier, and of course progress shots.

DH~8

[Knolls]

As much as I love training I have to admit that on days like today when everything is hurting and mentally i am, exhausted i am very grateful for days off from the gym. Between the hectic weekend last week at the Arnold, travel, and an awesome first three days of training this week I woke up this morning feeling like I had been put through a meat grinder. Today is a rest and recover day and tomorrow we will be back in the gym hitting arms and abs before the brutal leg day that Sunday has in store for my training partner and I.

Weight is slowly climbing back up after being off of the diet a bit last weekend in Columbus and I am back to a pretty solid 295lbs. This year I am not worried as much about the weight as I am what it looks like and at the moment things are looking pretty solid. In a couple of weeks I will start sharing more pictures on here between travel, training with Cormier, and of course progress shots.

DH~8

Yeah man, wasn't feeling it this morning either so took the day off(well from lifting before work) nothing I hate more than being at the gym and just not having your heart in it that day, pretty interested to see how your prep plays out, hope to be ready to compete next summer myself

[VaughnTrue]

As much as I love training I have to admit that on days like today when everything is hurting and mentally i am, exhausted i am very grateful for days off from the gym. Between the hectic weekend last week at the Arnold, travel, and an awesome first three days of training this week I woke up this morning feeling like I had been put through a meat grinder. Today is a rest and recover day and tomorrow we will be back in the gym hitting arms and abs before the brutal leg day that Sunday has in store for my training partner and I.

Weight is slowly climbing back up after being off of the diet a bit last weekend in Columbus and I am back to a pretty solid 295lbs. This year I am not worried as much about the weight as I am what it looks like and at the moment things are looking pretty solid. In a couple of weeks I will start sharing more pictures on here between travel, training with Cormier, and of course progress shots.

DH~8

do you have any idea/goal of what weight you'd like to step on stage at, or do you just plan on not worrying about the scale and just getting as lean and full as possible?

[dustyhanshaw]

Yeah man, wasn't feeling it this morning either so took the day off(well from lifting before work) nothing I hate more than being at the gym and just not having your heart in it that day, pretty interested to see how your prep plays out, hope to be ready to compete next summer myself

To me you only go to the gym when you know you are in t 110% or you are just setting yourself up for wasted time and frustration.

As far as your show I suggest that you commit to doing it so that you are forced to do what needs to be done in order to feel prepared to compete. If you leave the idea of competing as something you "may" do next year I guarantee you that you will not follow through. Make the decision now and you will MAKE it happen. Good luck!

[dustyhanshaw]

do you have any idea/goal of what weight you'd like to step on stage at, or do you just plan on not worrying about the scale and just getting as lean and full as possible?

I'm not really that concerned about weight but if I had to guess I would say i will be about 265lbs for the USA's and by the finals (after two days of very little water) I will be as low as 258lbs. I typically lose a ton during water manipulation and it is only when I am perfectly dry and full that i feel I am able to overcome the weakness that my genetic structure places on me.

[UncleWade]

I actually worked with JM for a short time a few years ago and really liked his training. I will say that I felt the back training was a little squeezy and not enough meat and potatoes but everything else was awesome and obviously his leg routines were nothing shy of insane.

His back training is definitely awfully squeezy...I like concentrating on the movement hitting the weak points of my back, but I always like to hit the muscle with some heavy (for me ) weight with bread-and-butter movements. You don't get and keep a back like yours doing short ROM pullovers, but I do like his "stretchers" when combined with DC style extreme stretching for the back as well.

[dustyhanshaw]

Today I am heading to Sand Diego for the Muscle Contest San Diego Classic promoted by Mr Jon Lindsay. I only have one client in the show but she is looking great and I am confident that in just her second show she will be fighting for a top spot in her open figure category.

I am leaving in a couple of hours and will be documenting the entire trip on my ******** with constant pics and posts so if you are interested in seeing all sides of the trip including the diet, training, fun, etc...be sure to check it out.

https://www.********.com/pages/Dusty...1507174?ref=hl

DH~8

[VaughnTrue]

Today I am heading to Sand Diego for the Muscle Contest San Diego Classic promoted by Mr Jon Lindsay. I only have one client in the show but she is looking great and I am confident that in just her second show she will be fighting for a top spot in her open figure category.

I am leaving in a couple of hours and will be documenting the entire trip on my ******** with constant pics and posts so if you are interested in seeing all sides of the trip including the diet, training, fun, etc...be sure to check it out.

https://www.********.com/pages/Dusty...1507174?ref=hl

DH~8

wish her luck from the entire iForce crew!

[Hyruliangoat]

oh lawd this is bad ass in