Training is an additional fee; normally $250 for 12 weeks, but for my diet clients I drop it down to $150.

Feel free to shoot me an email to discuss further:
shelbystarnes@troponinnutrition.com

June 19: Jr Nationals (Chicago)

and either

Sept. 4: North Americans (Cleveland)
and/or
Sept. 18: John Simmons (Detroit)

meal 1:
fiber cereal, a bit of fruit, and “milk” made with whey, casein, almond butter, and macadamia nut oil

meal 2:
whole eggs, a bit of oatmeal

meal 3:
beef, shrimp, a bit of brown rice, and some raw nuts

meal 4:
same as meal 1

meal 5:
beef, shrimp, a bit of brown rice, extra virgin olive oil

meal 6:
either whole eggs and a bit of raw milk cheese, or salmon, or swordfish

night-time shake:
whey, casein, mac. nut oil

on training days I replace meal 4 with a preworkout shake (waxy maize, whey, mac. nut oil) and post workout I have waxy maize and whey.

supplements:
fish oil, evening primrose oil, vit. D3, vit.C, multi, glucosamine, ALA, milk thistle, livercare, coral calcium, melatonin

Just make sure you keep the bar around knee level – much higher and it’s easy to make it more of a leg press movement, if that makes any sense (you can just lock your back in place and use quad drive to stand up with it.. which isn’t a very effective back building movement).

I started with Shelby in late December. This was also the approximate time that I started on the 5/3/1 program My bodyweight was about 315lbs, down 10lbs from a career high 325lbs at the Powerstation ProAm. My bodyfat was somewhere between high and Walrus. I tried to get a DEXA scan done, but was too large for the machine. Shelby guessed it at low to mid 20′s, percentage wise. After about 10-12 emails back and forth to get all of the info and pictures that he needed, the diet started. the info shelby sent was very detailed, and covered not only food intake, but supplementation, cardio, and training recommendations. I was worried at first, as I hate being hungry, but was soon taken aback. I have NEVER eaten so much food in my life. it literally took me almost 2 weeks before I was completely adjusted to the sheer volume of food. It was, and still is, amazing. before, I wasnt eating that much food, volume wise, but it was ultra calorie dense. I had eaten mcdonalds literally every day for so long, I couldnt remember the last time that I hadn’t eaten it.

The cardio aspect was the hardest part for me to get in at first. at DC Barbell we do not have any traditional cardio machines, just some sleds and a Prowler. i had planned on walking the nature trail behind my house to do it, but the weather seemed to always be against me. it was always sleeting, or dumping freezing rain, and my trail was covered in ice. i eventually broke down and bought a commercial gym membership.

over the course of the diet, Shelby was always just an email away. I seriously think that the longest I had to wwait to recieve a reply was 6 hours, and this is because I sent it at around 1am on a Saturday nigh. the reply was there when I woke up, timestamped around 7am. during the day, I never had more than an hour between my email and his reply. This was great for me, as I get super paranoid about myself when i dont really know what is going on or what is going to happen.

Over the course of the diet, I dropped 30lbs, and my strength gain was incredible. when I started on the 5/3/1 my maxes were

Box squat: 800×1
Deadlift: 675×1
BB row: 315×4 done overhand but upright like Dorian Yates used to do.

My last 5/3/1 week went as follows
Box squat: 700×4
Deadlift: 600×7
BB Row: 315×7

I also added the new EFS Blue squat pad, which is soft like a couch cusion, and makes squatting VERY difficult. I hit a solid 820 at the Compound III at the UGSS as well.

http://www.flexcart.com/members/elitefts/default.asp?m=PD&cid=182&pid=2942

These rows were done with a flat back, which makes them much more difficult. My weight got as low as 280 in the morning a couple of times, but usually hovered around 285-290.

Hopefully this gives some of you guys who are on the fence some positive renforcement, and sways you to Shelby. I can truly say that I cannot remember feeling better in general I also have greatly reduced sleep apnea episodes. My wife thinks Im hot again, and people tell me that I look much more healthy. i can play much more with my kids, and probably the strangest thing, my hip mobility is greatly improved. This is odd, as I really didnt do anything specific to fix it.

Check it out!
The sale on e-book purchases that is currently running cannot be passed up!  

I still highly suggest you get the hardcover copy though.  NOTHING impresses dinner guests and helps get you laid like a hardcover book on Quantum Dynamics.   

Here’s a little taste from this literary masterpiece:
In conclusion, the nature of the quantum world is such that no definite statements can be made for all dependent situations.  Now that you know that, use that knowledge as an opportunity to make many useless statements about the non-deterministic nature of nature and how the path of all objects of the universe can never truly be known.  Finish with a statement of personal comfort in this strange fact.  Show both your contentment with uncertainty and how humbled you are by nature’s power. 

Masterfully and ambiguously arbitrary in a way only Quantum Dynamics can be!