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
$WWKHEHJLQQLQJRIWKHER[RI¿FHÀRSUHPDNH³:DURIWKH:RUOGV´7RP&UXLVH¶V character Ray Ferrier is struggling to connect with his teenage son, who dismissively says, ³:HOOZKDWGR\RXNQRZDQ\ZD\"´ ³(YHU\WKLQJ´&UXLVHUHSOLHV³%HWZHHQPHDQGP\EURWKHUZHNQRZHYHU\WKLQJ´ +LVGDXJKWHUFKLPHVLQDFKDOOHQJH³:KDWLVWKHFDSLWDORI$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 ]
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 ]
Inch by inch, a snail climbs Mount Fuji…
Despite what you may read in every muscle magazine, the road to a champion physique LVDVORZDUGXRXVRQH