Lg Principles

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Inch  by  Inch,  a  Snail  Climbs  Mount  Fuji

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What  Should  I  Expect? Macronutrient  Rotation

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The  Collaboration

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Contents

LEAN   GAINS   PRINCIPLES   ]

Carb  Rotation  at-­a-­Glance Sample  Diets Pre-­,  During  and  Post-­Workout  Protocol Supplementation Food  Prep  Pointers Basic  Training  Info Shelby  and  Steve’s  Favorite  Exercises Shelby  and  Steve’s  Bios  and  Contact  Info 2

The  Collaboration

$WWKHEHJLQQLQJRIWKHER[RI¿FHÀRSUHPDNH³:DURIWKH:RUOGV´7RP&UXLVH¶V character  Ray  Ferrier  is  struggling  to  connect  with  his  teenage  son,  who  dismissively  says,   ³:HOOZKDWGR\RXNQRZDQ\ZD\"´     ³(YHU\WKLQJ´&UXLVHUHSOLHV³%HWZHHQPHDQGP\EURWKHUZHNQRZHYHU\WKLQJ´ +LVGDXJKWHUFKLPHVLQDFKDOOHQJH³:KDWLVWKHFDSLWDORI$XVWUDOLD"´   ³7KDWCVRQHP\EURWKHUNQRZV´KHUHSOLHV   :KLOHWKHWZRRIXVFHUWDLQO\GRQ¶WNQRZHYHU\WKLQJZHERWKKDYHDPDVVHGVLJQL¿FDQW H[SHULHQFHWKDWLVRQO\EROVWHUHGWKURXJKRXUFROODERUDWLRQ6WHYHKDVEHHQDMRXUQDOLVW for  over  two  decades,  with  probably  the  most  diverse  variety  of  subjects  (all  related  to   EXLOGLQJVWUHQJWKDQGPXVFOHZKLOHVKUHGGLQJERG\IDW LQWKHLQGXVWU\+HKDVLQWHUYLHZHG and  been  in  the  gym  with  some  of  the  top  physique  and  strength  athletes  in  the  world,   including  names  like  Ed  Coan,  Dorian  Yates,  Mike  Francois,  Magnus  Magnusson,  Ronnie   &ROHPDQ/RXLH6LPPRQV0LNH0HQW]HUDQGRWKHUV+LVDUWLFOHVH[SORUHWKHVFLHQWL¿F rationale  behind  the  training  and  nutrition  programs  of  these  champions  (even  if  they   ZHUHQRWFRQVFLRXVO\DZDUHRIWKHP +HKDVEHHQDFRQVXOWDQWIRUIRXUSURPLQHQWVSRUWV QXWULWLRQFRPSDQLHVDQGRSHUDWHGDSHUVRQDOWUDLQLQJEXVLQHVV Shelby,  on  the  other  hand,  has  been  (and  remains)  a  competitive  bodybuilding  champion   in  his  own  right,  using  his  analytical  mind  to  design  nutrition  protocols  that  made  him  a   QDWLRQDOOHYHOERG\EXLOGHU+HKDVFROOHFWHGWURSKLHVDQGWLWOHVLQFOXGLQJDQRYHUDOOZLQDW WKH&HQWUDO6WDWHVDWRS¿YHSODFLQJDWWKH-XQLRU1DWLRQDOVDWKLUGLQKLVFODVVDW WKH1RUWK$PHULFDDQGDUXQQHUXSSODFLQJLQWKH$3)0LFKLJDQ6WDWHSRZHUOLIWLQJPHHW (YHQPRUHLPSRUWDQWO\KHKDV¿QHWRROHGKLVGLHWWHFKQLTXHVDQGKHOSHGKXQGUHGVRI competitive  bodybuilders  come  into  shows  in  a  condition  that  is  most  often  far  beyond   LEAN   GAINS   PRINCIPLES   ]

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WKHLUSUHYLRXVEHVW8QGHUVWDQGLQJWKHQHHGVDQGPHQWDOLW\RISRZHUOLIWHUVKHKDVDOVR become  something  of  an  expert  at  helping  guys  like  Matt  Kroc  and  Dave  Tate  clean  up   WKHLUGLHWDQGGURSIURP3/EXON\GRZQWRVLQJOHGLJLWGHDGO\7KLVVHHPVWREHDWUHQGZH will  see  more  of  —  powerlifters  wanting  to  get  lean  (either  to  compete  in  a  lighter  weight   FODVVRUWRVLPSO\H[WHQGWKHLUOLIHVSDQ  While  our  backgrounds  vary,  our  views  on  nutrition  are  remarkably  similar  (which  tends   WRPDNHXVERWKUHJDUGRQHDQRWKHUDVPXFKEULJKWHUWKDQZHPD\DFWXDOO\GHVHUYH ,Q SDUWLFXODURXULGHDVRQFDUEURWDWLRQGLHWVVHHPWREHLQDOLJQPHQW6KHOE\KDVZULWWHQ IRXUSUHYLRXVERRNVRQWKHVXEMHFW5HDGHUVKDYHEHHQUHTXHVWLQJDERRNWKDWJDYHD GHWDLOHGRYHUYLHZRISURSHURIIVHDVRQQXWULWLRQLean  Gain  Principles  is  that  book!

Shelby  demonstrates  great  condition  to  kick  off   a  successful  off-­season  plan  —  lean  enough  that   he  can  slowly  add  pounds  while  still  maintaining   separation  and  the  outline  of  abs LEAN   GAINS   PRINCIPLES   ]

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Inch  by  inch,  a  snail  climbs  Mount  Fuji…

Despite  what  you  may  read  in  every  muscle  magazine,  the  road  to  a  champion  physique   LVDVORZDUGXRXVRQH