Dusty Hanshaw 2015 season log

[Neymar92]

Hi Dusty,I watched your videos and when you diet you are always seasoning your food,watching what you wanna eat in the offseason...so i wanna ask you now when you are offseason how many meals do you eat,when you for example maintain your weight how much can you eat (protein/carbs/fats) and you are not starving? how many calories

[dustyhanshaw]

hey Dusty

congrats on getting your pro card - you truly do deserve it - all those years of never giving up.

Your an inspiration to all to never give up on your goals - no matter what setbacks or failures come along the way -

really looking forward to your debut Australian visit

out of interest, i find it strange that the iForce website has not been updated to reflect the fact that your now an IFBB Pro? (not an NPC Level competitor as it currently is) - i only noticed as i thought i would go to Iforce's webpage to get some info about you now you are a pro - i guess i should have just gone straight to your FB page

The iForce website is something that has been on the back burner for a few years but I am happy to report that I just spoke with the owner the other day and the website is something that they plan on paying close attention to this year as well as other marketing efforts to get Jose and myself closer with the fans of iForce. Thanks for the kind words as well.

On a controversial subject:

Do you know Doug Miller? Can/would you comment on his "natural" status?

I don't know him personally and obviously I cannot say without question whether or not he is natural but I will say that I believe that natural or not he is a freak both in the gym and on stage. He is extremely strong and has the ability to noyt only get in crazy condition but to also do so while remaining very full. Based on my respect for what he has done I choose to believe he is natural and that he is both gifted and an extremely hard worker.

One of the very few pros i have respect for, him and Evan and Kai.

Love the food videos brother, gets you energetic to diet and cook tasting food.

Champion dusty.

Thanks for the words and for adding my name with two champions that I respect greatly and have had the privilege to get to know personally. They are even better men than they are bodybuilders and that is saying a lot.

Hey Dusty- I'm sorry if this has already been answered, but are you following the traditional style of DC training or a more modified version?

Dante is constantly modifying my training now to bring up certain bodyparts. I actually am going to be posting my workouts here starting Friday the 2nd of Jan so you will see exactly how my training is different.

[dustyhanshaw]

Hi Dusty,I watched your videos and when you diet you are always seasoning your food,watching what you wanna eat in the offseason...so i wanna ask you now when you are offseason how many meals do you eat,when you for example maintain your weight how much can you eat (protein/carbs/fats) and you are not starving? how many calories

Lol, actually my offseason is very close to my precontest but Chris has me eating a lot more of the same foods plus extra fats. I'm not sure the macros but here is my current diet:

M1-
6 whole eggs
4 slices toast

M2-
8oz chicken
2 cups rice

M3-
8oz chicken
2 cups rice

M4-
8oz chicken
2 cups rice
8oz greens

M5-
2 scoops Isotean
100g carb drink

M6-
8oz flank
3 cups pasta
8oz greens

M7-
8oz lean turkey
2 cups pasta
8oz greens

[pat66]

been followin you for a while ! thanks for the inspiration and keep it up dude !

[NaturalLoco]

Keen to see you post some of your training Dusty

[dustyhanshaw]

It's been a great week of training and I am officially 100% after that slight strain in my quad.

This weeks quad workout looked as follows:

Extensions-
3 sets of 20 with a 2 count pause at the top of each contraction

Squats- ( I was very careful here trying to make sure I felt 100% before getting ballsy)

2 sets 135x15
2 sets 225x15
2 sets 315x15
2 sets 405x15

Hacks-
90x15
180x15
270x15
360x15
450x15
540x15...drop 450x10...drop 360x10...drop 270x10...drop 180x10

Split Squats- 3 sets of 15 per leg holding 45lb DB's

Extensions- 1 drop set of 50 reps...start with the stack until fail...drop 3 plates repeat...again and again until 50 reps completed

***Disclaimer this is anything but a typical workout but because I was playing it safe I decided to toss in a lot more volume and things like the drop sets. I will start posting all workouts including poundages on Monday.

[ucsumma]

Glad the Quad is feeling better brother!

[Lowdown5]

This died out pretty quickly.

[masthead716]

[ucsumma]

^^^Nice. Going to watch before Back Day for motivation.

[swole-striation]

Dusty, do you ever get sick of green beans? And if you do, what do you replace it with?

[euro7muscle]

After reading through the forums on and off for a few years I have decided that I am going to keep a log here for all of my 2015 season and give those who are interested an inside view on how a year long prep looks for me. I'm sure this has been done a million times here but I figured if it is of interest to anyone here or better yet is beneficial to someone else working their way up the ranks then it is worth putting the effort into. I will be including pics (would appreciate if someone reminds me how to post them so they show on the thread without clicking a link), diets, training, supplements, my thoughts, and of course answering any questions that you may have.

Since the NA's where I turned pro I have been training but not overly intensely and since the Olympia I have been totally relaxed on my diet eating only about 4 meals a day with cheat junk as I wanted. Monday Chris Aceto told me it was time to get started so I sent him my first set of progress pics and he is now in full control of my diet between now and end of the 2015 season. At the moment my plan is to do the Phoenix Europa and a few other shows around that time which gives me almost a complete year to bring a new and improved version of myself to the stage as an IFBB Pro.

Attached are two pics of my starting point. Since seeing them Chris has asked me to drop the junk food and leave the meals at 4 per day to see how my body reacts to that change. I will be sending my next set of pics on Monday 11/24 and Chris will make adjustments at that point based on how my physique changes. Training is now at full intensity and trust me my body can feel it...EVERYTHING hurts.

Anyhow, if you have any questions or comments feel free to chime in as the year moves forward. I will answer everything and don't worry, I am fully aware that some are not a fan of my physique and your comments and questions are welcome as well.

DH

Watched virtually all of your diet videos on YouTube the past week, very informative and also very entertaining. Are your recipes logged anywhere in writing online, it looks like you eat good even when dieting!

[VaughnTrue]

Dusty, do you ever get sick of green beans? And if you do, what do you replace it with?

yellow beans

[masthead716]

Off season quads

[Lowdown5]

I keep checking in to see if Dusty has posted and nothing, this sucks.

[euro7muscle]

Dusty, share your cardio routine when cutting please!

[TrinityRN]

=

If you consider the size of my arm and think of the weights you are using I am sure those numbers are far from impressive but I can tell you that for me my bi's didn't even begin to grow until I addapted this approach because my traps and delts were taking the majority of the weight from my bi's when I was attempting to train them super heavy like I do my tris. Anyhow, if your bi's are struggling I suggest you take the approach of lightening the weight and really focusing on feeling the bis do ALL of the work.

Absolutely correct and sound advice. I see people sneering at me in the gym when I'm only using 30-35's for dumbbell curls and yet their arms are 3 inches less with their powerhouse 60 curls lol.

Anyways, looking forward to your log brother. Looks like you have switched to a high volume and 1x/week frequency approach; that's different from what I saw you doing before. Best of luck man, you got my support.

[ucsumma]

Absolutely correct and sound advice. I see people sneering at me in the gym when I'm only using 30-35's for dumbbell curls and yet their arms are 3 inches less with their powerhouse 60 curls lol.

Some people are more concerned with looking good the one hour they're in the gym vs. the 23 hours they're out of it!

[TrinityRN]

Some people are more concerned with looking good the one hour they're in the gym vs. the 23 hours they're out of it!

mhmm

[FHSwarrior17]

Are you the same guy who made that steak video with insane amount of seasoning? lol

[Neymar92]

I listened you interview on blue colar radio show on rx muscle and now i paused the last interview on projectbodybuilding radio show,so there you said how you were almost broke that you couldnt pay 3k in one tranche for you trainer and instead you paid every month a portion...so you said that your dad always worked for the money and made a lot of money...just curious,if he made all that money,didnt he give you some opportunities in life?i dont know how many brothers and sisters you have but you mentioned him buying houses cars etc so was curious to ask

[Lowdown5]

Well, guess Dusty is never coming back. Oh well.

[Lowdown5]

Don't think Dusty will ever read this or give two ****s if he does, but he damn sure lost a fan with his disappearing act. Total bull****, if he is too busy to post, all he had to do was say so.

[TBU720]

Don't think Dusty will ever read this or give two ****s if he does, but he damn sure lost a fan with his disappearing act. Total bull****, if he is too busy to post, all he had to do was say so.

Holy moly dude. You wanna explain to me how an uptight dude like you can even be a fan of such a chill guy like Dusty? lol

[ArmyROTCCadet05]

Don't think Dusty will ever read this or give two ****s if he does, but he damn sure lost a fan with his disappearing act. Total bull****, if he is too busy to post, all he had to do was say so.

you mad bruh?

Don't be ridiculous.. even if he doesn't post again, dude has a life.. he travels a ton, so when he isn't traveling I imagine the first thing he wants to do is hop on an internet board and respond to sensitive sally's such as yourself.. /sarcasm

[ResovoirDog]

Don't think Dusty will ever read this or give two ****s if he does, but he damn sure lost a fan with his disappearing act. Total bull****, if he is too busy to post, all he had to do was say so.

Tough crowd