TipsandTricksforDietingSuccess PDF

Tips and Tricks
for Dieting
Success
Shelby Starnes
1
Tips and Tricks
for Dieting
Success
Shelby Starnes
This book may not be reproduced or recorded in any

form without permission from the author.
Copyright 2009 by Shelby Starnes.

All rights reserved.
Editorial assistance and page layout

provided by E. Pirrung.
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Before you embark on any physical
fitness program or diet regimen,
please consult a doctor.
The author practicing what he preaches
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Contents
Introduction ................................................................
51
Section 1: Foods ........................................................

63
Section 2: Treats ........................................................

129
Section 3: Supplements ...........................................15

13
Section 4: Cardio and Training .................................23

21
Section 5: Mind Matters ............................................26

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My Pre-Contest Diet, Supplement, and Cardio Plan
for the 2009 NPC Michigan Bodybuilding
Championships ........................................................31
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Tips and Tricks for Dieting Success
Introduction
Let’s face it—dieting can be rough.
Behind every lean, muscular physique is a tale of

commitment and discipline and months of strict dieting,
grueling cardio, and intense training.
Sometimes this all feels great, but at other times, it can

be a real test of our dedication.
This book is a compilation of numerous tips and tricks

that I’ve picked up and developed over the years to
help me get through the rigors of my own dieting as
well as help my clients get through their diets.
From time saving tips for food preparation to novel

supplements and creative ways to make diet foods
taste better, this book contains a multitude of tips to
make your dieting easier, fun, and more successful.
Try them out the next time you’re struggling with your
diet. I believe you’ll find—just as I have—that they’re a
great help.
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Section 1: Food
Food is the obvious foundation of a diet, and the

majority of your progress will revolve around it. Here
are some tips and tricks to help you get started and
stay on track.
Start small.
When beginning a diet, it's always wise to start out with
"baby steps." Dieters stand a much better chance of
sticking with a diet if they ease into things gradually
rather than jumping straight in all "gung-ho." By
gradually easing into a diet, they will make it a lifestyle
change rather than a one time "project."
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If you're not used to dieting or haven't dieted in quite

some time, just switching over to healthy foods (and
eating when and how you like) will be a big enough
change to produce great results. Remember, if you
can't kill it, grow it, or pick it, you probably shouldn't be
eating it.
Later, as you get accustomed to eating healthy foods,

switch over to eating smaller meals more frequently
throughout the day (five or six meals spaced out about
three or four hours apart).
Prepare all your meals on one day of the week.

Choose a day when you're not very busy—like
Sunday—to cook all your meats, vegetables, rice, and
other items. Divide what you prepare into meals that
you can freeze in separate containers (e.g. Ziploc,
Tupperware).
Then, each night before you go to bed, take out what

you need for the following day and let it thaw overnight
in the fridge. This might sound like a lot of work at first,
but after a couple of weeks, it will become part of your
regular routine.
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Start off your mornings with a blender shake

consisting of dry oats, a protein powder blend, and
some healthy fats like walnuts or flaxseed oil.
Prepare the shake “dry” at night by putting all the
ingredients in a Tupperware container. In the morning,
all you have to do is put some ice and water in the
blender, dump in the contents of the container, and
blend for about thirty seconds. This way, you can
prepare and consume your first meal of the day in just
a few minutes.
In addition, make your protein shakes with at least two

liters of water. The additional fluid volume will keep you
fuller for longer.
Shop the perimeter.

By sticking to the edges of the grocery store (rather
than the center aisles), you’ll automatically be making
the healthiest choices. The perimeter is where the
produce, dairy, and meats/seafood are located. The
center aisles typically only contain the processed,
packaged foods that you should stay away from while
dieting.
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Buy in bulk.
Consider buying in bulk. Do your grocery shopping at a
“warehouse” grocer such as Costco or Sam’s Club.
Save time and money by doing all your grocery
shopping on one day during the week.
On the Road
Be prepared.
Keep your car and office stocked with items like tuna
pouches, a sleeve of rice cakes, bottled water, some
protein meal replacement packets, or canisters of nuts.
The next time you have to work late or are stuck
somewhere without a meal, you’ll be prepared.
Stick to the supermarket.

Didn't pack any food? Stop at a supermarket instead of
a fast food joint. Most supermarkets have salad bars,
sushi, and other healthy options.
Choose wisely.
When your only option is fast food, you can still stick to
a healthy diet. Most fast food restaurants now offer a
healthy menu so choose items like chicken salads,
chicken wraps, or baked potatoes. Deli-style fast food
restaurants are another option. At places like this, you
can get a turkey or chicken sub on whole wheat bread.
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Buy in bulk.
Consider buying in bulk. Do your grocery shopping at a
“warehouse” grocer such as Costco or Sam’s Club.
Save time and money by doing all your grocery
shopping on one day during the week.
On the Road
Be prepared.
Keep your car and office stocked with items like tuna
pouches, a sleeve of rice cakes, bottled water, some
protein meal replacement packets, or canisters of nuts.
The next time you have to work late or are stuck
somewhere without a meal, you’ll be prepared.
Stick to the supermarket.

Didn't pack any food? Stop at a supermarket instead of
a fast food joint. Most supermarkets have salad bars,
sushi, and other healthy options.
Choose wisely.
When your only option is fast food, you can still stick to
a healthy diet. Most fast food restaurants now offer a
healthy menu so choose items like chicken salads,
chicken wraps, or baked potatoes. Deli-style fast food
restaurants are another option. At places like this, you
can get a turkey or chicken sub on whole wheat bread.
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In the Office
Pack a lunch.
Packing a lunch not only saves you money, but you’ll
also have complete control over what you eat each
day.
Choose healthy options when out to lunch with

coworkers.
At a business lunch? Most restaurants should have a
healthy choice like a chicken salad (skip the dressing)
or a piece of fish or baked/broiled chicken with some
steamed vegetables. Ask to have any sauces or
condiments put on the side.
Stock your desk.

Not enough time for a meal at work? Keep a couple of
pre-made protein shakes (a couple of scoops of protein
powder, some oats, and some calorie-free sweetener)
in plastic shaker bottles at your desk or in your toolbox.
In less than thirty seconds, you can add water and

consume the entire "meal.” These emergency meals
will also come in handy if you ever have to work an
extra long shift and don't have anything else prepared.
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Section 2: Treats
You’re bound to get cravings while dieting. Here are

some tips and tricks to help alleviate those cravings
and help you stay
on track.
i Stock up on
calorie-free
beverages like
Crystal Light
(and the store
brand versions
now available at
most grocers).
There are a large variety of flavors available now
from peach ice tea to cranberry to orange juice.
These are great for satisfying a sweet tooth during
a diet.
i Make calorie-free popsicle treats with Crystal Light.

Pour the Crystal Light into an ice cube tray and
freeze it overnight. You can also make a
“thermogenic” popsicle by doing the same thing
with green tea and a calorie-free sweetener like
Splenda.
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i Diet sodas, black coffee, and teas are all great

virtually calorie-free beverages to keep you satiated
between meals.
Those containing caffeine have the added bonus of

being thermogenic (i.e. they raise your metabolism
and allow for more calories to be burned).
There are many calorie-free condiments and spices

available to add color and flavor to otherwise bland
meals including:
i Mrs. Dash
i Hot sauce
i Mustard
i Garlic salt
i Season salt
i Black pepper
i Tabasco sauce
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There are also many calorie-free sweeteners available

to add to coffee or tea or any meal that could use a
sweet addition:
i Sucralose (Splenda)
i Stevia
i Aspartame (Equal)
i Acesulfame potassium
Walden Farms (www.waldenfarms.com) carries a wide

variety of calorie-free goodies to help maintain sanity
on a diet including:
i Salad dressings
i Syrups
i Mayonnaise
i Barbeque sauces
i Fruit spreads
i Whipped peanut spreads
i Pasta sauces
i Condiments
i Veggie and chip dips
These products can be ordered online and are also

gaining popularity in many grocery stores.
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Section 3: Supplements
Outstanding progress can be achieved from diet and

cardio alone, but for that extra boost, the following
supplements can really lend a hand. The supplements
listed below are available from most supplement
retailers.
L-tyrosine
Tyrosine is a very cool amino acid that is especially
helpful during times of stress and fatigue (such as a
diet). It is a precursor to neurotransmitter production
and is also linked to norepinephrine and epinephrine
(adrenalin) production. When it seems like the effects
of your old ECA stack are starting to wear off, just pop
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some l-tyrosine and you’ll be back on the hamster

wheel again.
L-tyrosine is also linked to thyroid production and

supplementing with it can help correct hypothyroidism.
Suggested dosing: 500–3000 mg, 1–3 times per day

(pre-cardio and pre-workout)
Acetyl l-carnitine
Acetyl l-carnitine (ALCAR) is an acetylated form of l-
carnitine. Like l-carnitine, it is involved in the
metabolism of energy (from food) and helps transport
fat through the cell membrane into the mitochondria
where it is used as fuel. ALCAR’s acetyl group helps
support the production of acetylcholine, an important
neurotransmitter in both the peripheral and central
nervous systems.
It also stimulates the release of dopamine, a

neurotransmitter commonly associated with the
“pleasure,” “reward,” and “motivation” centers of the
brain.
Suggested dosing: 500–1500 mg, 1–3 times per day

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Chocamine
Chocamine is the “feel good” component of chocolate
but without all the calories. It’s more or less a highly
processed cocoa extract (different from the type of
cocoa extract you’d get at a typical grocery store
though) that contains numerous chemical constituents
that aid in lipolysis (fat burning), appetite suppression,
increased alertness, and reduced feelings of fatigue.
In my experience (and those of my clients), chocamine

provides a smooth, long-lasting “feel good” buzz similar
to an amphetamine but without any harsh side effects.
Suggested dosing: ¼–½ teaspoon, 1–3 times per day

Safety note: Not recommended for those who have a

heart condition.
When you really need a pick-me-up, try having a

chocamine “power mocha.” This is a drink I use for an
occasional pre-workout kick-start or to help me get
through pre-contest low carb days (it’s an excellent
appetite suppressant).
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The amounts listed are what I’ve found to work best for
me. Your mileage and tastes may vary. It tastes a bit
like a slightly bitter hot cocoa.
I pour the coffee, add everything else in, and mix. It’s
virtually calorie-free, and the caffeine, theobromine,
theophylline, and PEA combine to provide a nice
smooth buzz (better energy and focus, enhanced
mood, appetite suppression, fat-burning effects).
The chocamine is a bit bitter, so don’t forget the

sweetener. If any of you have ever taken Ergopharm’s
AMP, this drink will remind you of that (two of the three
ingredients in AMP are caffeine and chocamine).
L-tyrosine and
Power mocha, one serving ALCAR are both
great additions
Ingredients: to this beverage.
i one cup coffee
i ¼–½ teaspoon Green tea
chocamine
i one packet Splenda (or extract
calorie-free sweetener of Aside from the
your choice)
i pinch of salt many health
benefits
(including being
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an excellent antioxidant as well as an anticarcinogen),

green tea has a host of powerful effects that make it
very helpful for dieting, including burning fat directly
(via beta oxidation), increasing metabolism, and
improving insulin sensitivity and glucose tolerance.
Green tea is also in a class of natural substances

known as adaptogens. Adaptogens are known for their
ability to help the body combat stress and fatigue as
well as maintain homeostasis and well-being.
Suggested dosing: The “magic” of green tea is mainly

due to its high levels of catechin polyphenols, namely
epigallocatechin gallate (EGCG). Different extracts
contain different percentages of EGCG, so read the
labels carefully.
For dosing purposes, I recommend getting 200–400

mg of EGCG, 1–3 times per day (pre-cardio and pre-
workout especially).
Drinking green tea is another way to obtain its benefits

and also serves as an excellent appetite suppressant.
A cup of hot, green tea in between meals is a great
way to keep hunger at bay.
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Yohimbine HCL
Yohimbine HCL is the standardized form of the herb
yohimbine, which is derived from the bark of an African
evergreen tree (how do people discover this stuff?). It
is an “andrenergic antagonist” that acts on the nervous
system and maximizes norepinephrine levels (the key
fat burning hormone), thereby stimulating lipolysis.
Because it is a vasodilator and hence increases blood

flow to the peripheries, yohimbine has long been used
as an aphrodisiac and to treat erectile dysfunction. This
increased blood flow also helps mobilize free fatty
acids from the fat cell during lipolysis.
Suggested dosing: 0.2 mg per kg of body weight (20

mg for someone weighing 100 kg or 220 lbs) spread
out into doses of approximately 3–5 mg
Some individuals experience negative side effects from

yohimbine, including nausea, lethargy, and anxiety. So
start off with a low dose to assess tolerance.
Insulin completely blunts the fat burning effects of

yohimbine, so if you’re utilizing a carb cycling diet,
don’t bother taking it on your high carb days.
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Sodium
Sodium isn’t really a “supplement” by the standard
definition, but it should certainly be a staple in any
dieter’s arsenal, especially dieters who weight train.
Unless you have issues with hypertension, I always
recommend keeping sodium fairly high, both in the off-
season as well as pre-contest (or just with general
dieting).
Sodium is an essential nutrient and is required for

muscle contraction, nerve impulse transmission,
glycogen storage, nutrient transport, and a host of
other important bodily functions.
The only time I personally limit sodium is during the

final few days before a bodybuilding competition when I
want to pull out as much subcutaneous water as I
possibly can in order to achieve that dry, hard, contest
look. This dry, hard look isn’t something that you
should try to maintain though. It is dangerous and can
also drastically interfere with performance.
If you keep sodium and water high all the time though,
you shouldn't have any major issues with water
retention.
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Suggested dosing: The recommended daily allowance

is 2400 mg per day. This is approximately one
teaspoon. The American Heart Association’s
recommendation is 1000 mg for every 1000 calories of
food, not to exceed 3000 mg per day.
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Section 4: Cardio and Training
It isn’t enough just

to cut calories to
burn fat. If you
really want a lean,
hard physique,
you’re going to
have to do some
cardio and weight
training, too. Here
are some tips and
tricks for optimizing
the results from
both.
Do your cardio in the morning.

For best results, do your cardio in the morning on an
empty stomach. Your blood glucose levels are low at
this time, making it an optimal time for fat burning.
Start small.
Just like with dieting, it’s best to start off with “bite size
chunks” of cardio rather than dive right into multiple
marathon sessions per week. Start off with just a few
sessions per week of thirty minutes each and gradually
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add to the duration and frequency as you progress with

the diet. By starting off slow, you’ll leave yourself room
to manipulate things later should your progress
plateau.
Have a “trick card” up your sleeve.

Start off by just doing your cardio on your non-training
days. Doing this will keep you fresh and strong for your
workouts and also allow for ample recovery.
If you do need to fit in cardio and training on the same

day, try to separate them by at least 6–8 hours. The
best way to do this is to do the cardio first thing in the
morning and then come back to the gym in the
afternoon or evening for your weight training. This not
only allows you to be fresh and strong for each
session, but it also gives you two separate metabolic
“boosts” per day.
Do cardio post-workout.
Post-workout is also a good time for cardio because
this is another time when glycogen levels are low and
fat burning is at a high. It should only be used as a “last
resort” though because the “post-workout window” is
best utilized for refueling (with your post-workout meal).
When you really need to burn that last bit of fat off
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though and you’ve already maxed out the other times,

post-workout cardio is the way to go.
Ignore the readouts.

Don’t take the statistics or readouts on cardio
machines literally. They are rarely accurate. However,
do use them as a gauge for measuring progress. While
inaccurate, they are usually consistent. Make cardio a
“game” and challenge yourself to beat your previous
“score” each time by burning more total calories.
Train for muscle.

The more muscle you have, the more calories you burn
both at rest and while active. So keep training at a high
intensity while dieting. Don’t start lowering weights and
increasing repetitions in an effort to “etch in detail.”
Stick with the same heavy training that you did in the
off-season and let the diet and cardio burn the fat.
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Section 5: Mind Matters
Dieting success essentially comes down to that gray

matter inside your noggin. Here are some tips and
tricks to become the master of your mind rather than
be mastered by it.
Gather momentum.
The key component to long-term diet success is
staying motivated. Without consistent motivation, even
the best designed diet and training program will fail
miserably. A dieter will be faced with many challenges
along the way, both from within (fears, cravings, and
doubts) and without (family, friends, coworkers, travel,
and emergencies). Only those with a very strong desire
to achieve their goals will be able to conquer these
challenges and make long-term, lasting changes.
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Successful dieters realize the need to create new

habits in their lives centered on healthy choices with
longevity in mind. You want to get to the point where
healthy choices aren’t something you have to think
about. You just make them. At first, it won’t be easy,
but eventually they will become habit.
Until then, do things to remind yourself of your long-

term goal(s) like putting up pictures and quotes in
strategic locations such as on the refrigerator or pantry
door. Constantly remind yourself of the person you
want to be. Most importantly, do whatever it takes to
accomplish the task regularly during the first few
weeks. After that, it will be habit.
Don’t let mistakes halt your progress.

When you do screw up (for whatever reason), it is
extremely important that you don’t dwell on the issue,
and in doing so, lose valuable time. It is imperative that
you get back on the wagon immediately. Learn from
your mistakes and then move on.
Reward yourself.
Conversely, after you’ve successfully followed your diet
for a certain length of time (a month is a good amount),
reward yourself. The reward doesn’t have to be junk
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food. It could be something healthy like treating

yourself to a massage or a weekend vacation. Try to
mentally “link” the reward to your diet success.
For example, by being leaner and fitter, you’re better

able to enjoy a weekend vacation that involves physical
activity such as hiking or dancing.
Periodic rewards can provide additional extrinsic

motivation to help you push through the tougher times.
Here are some additional tips for gaining and

maintaining momentum:
i Ask a friend to diet with you.
i Tell friends and family about your diet (make a

public “promise”).
i Hire a coach/nutritionist—not only will doing so

save you the aggravation and wasted time of
learning via trial and error, but it will give you
someone to hold yourself accountable!
i Start now! Don’t think of reasons to wait. Think of

reasons to start immediately!
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Be prepared for the naysayers.

All beginning dieters should prepare themselves for
"the naysayers." These are the people (often your
family, friends, and coworkers) who will either try to
dissuade you from dieting ("Come on, you don't need
to diet! You look fine!") or convince you that "It's okay!
It's bowling night! We always have pizza on bowling
night! Don't be a party-pooper!"
Yep, tonight it's bowling night, tomorrow it's drinks after

work, and Friday it's your wife's sister's neighbor's best
friend's old mailman's birthday party. The fact of the
matter is there will always be people and situations to
derail you from diet success.
So you need to prepare for them and be ready to say,

"No, thank you. I really am serious about this diet. I
want to make a change, and if that means saying ‘no'
to some treats here and there, that's fine because in
the long run I'm saying ‘yes' to the things that are truly
important to me like my health and happiness."
OK, you don't really need to get that deep into it with
everyone who asks if you want a pretzel, but I think you
get my point.
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Stay busy.
Start some sort of project like building a deck on your
house, writing a book, or creating scrapbooks of old
family photos. Keeping your mind occupied on a
project will keep your mind off food.
Use your competition to drive you.

If you’re a competitive athlete, always remember that
somewhere, someone else is training harder than you,
dieting harder than you, and not giving into cravings.
Keeping this in mind can help motivate you to stay on

track during the hardest parts of your diet.
Be patient.
Rome wasn’t built in a day and neither is an ideal
physique. Make healthy eating a lifestyle. Enjoy the
process.
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***Bonus Section***
My Pre-Contest Diet,
Supplement, and Cardio
Plan for the 2009 NPC
Michigan Bodybuilding
Championships
This is a full account of the diet, supplement, and

cardio plan I used in preparation for the 2009 NPC
Michigan Bodybuilding Championships. I started the
diet at 16 weeks out weighing 223 lbs and slowly
whittled myself down to a stage weight of 187 lbs. It
was my first venture into the light heavyweight class
(having previously always competed as a
middleweight), and I ended up placing fifth in a very
competitive class.
As with any diet, this one was unique in the initial base
plan as well as in the implementation and changes I
made each week. I’ve dieted for six different
bodybuilding shows, and while all the preparations had
similarities, they all had distinct differences, too.
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Here’s the base diet plan that I started with:
Low carb days

Meal 1: 50 grams protein, 30 grams carbohydrate, 5 grams
fish oil
fish oil
fish oil
Meal 4: 50 grams protein, 12 grams healthy fat
This almost always ended up as the following:
Meal 1: I had a blender shake with ½ cup oats, 1

scoop whey, 1 scoop casein, 2 packets of Equal, salt
and cinnamon to taste, and 5 fish oil caps (1 gram
each).
Meal 2: I consumed 5 ounces top round steak (cooked

measure) and 2 cups broccoli with hot sauce and
season salt to taste. For “dessert,” I had ½ cup oatmeal
with 1 teaspoon of all natural peanut butter mixed in
along with cinnamon, Equal, and salt.
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Meal 3: This was the same as meal one. If I trained on

a low day (this was rare, but I did it a few times during
the preparation phase), I moved this meal to whenever
my workout was scheduled. In other words, if I trained
in the evening, I saved this meal for after my workout
and just jumped from meal two to meal four earlier in
the day.
Meal 4: I had 6¼ ounces chicken breast (cooked

measure), 2 cups broccoli, hot sauce and season salt
to taste, and approximately 24 almonds.
Meal 5: I made a blender shake consisting of 1⅔

scoops protein blend (whey/casein), 1 whole egg
(microwaved for 30 seconds), 1 teaspoon walnut oil,
and 12 almonds with Equal, salt, and cinnamon to
taste. I often added a “salad” to this meal by chopping
up a head of Romaine lettuce and eating it with salt
sprinkled on top.
Meal 6: I had an “omelet” consisting of 2½ ounces top

round steak (cooked measure), 1 whole egg, and 6 egg
whites. I seasoned this with garlic salt and pepper. For
“dessert,” I had 1 tablespoon of semi-frozen all natural
peanut butter with Equal on top as well as 3 fish oil
capsules (1 gram each).
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Medium carb days

Meal 1: 50 grams protein, 80 grams carbohydrate
Meal 3: 50 grams protein, 80 grams carbohydrate (this was
my post-workout meal)
My meals were typically as follows:
Meal 1: I had a blender shake with 1½ cups oats, 1

scoop whey, 1 scoop casein, 2 packets of Equal, and
salt and cinnamon to taste.
Meal 2: I had 5 ounces top round steak (cooked

to taste, and 20 almonds.
Meal 3: This was the same as meal one but with ⅔ cup
oats instead of 1½ cups.
Meal 4: I ate 6¼ ounces chicken breast (cooked

to taste, and approximately 20 almonds.
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Meal 5: This meal was the same as meal one and was
consumed post-workout.
Meal 6: I had an “omelet” consisting of 2½ ounces top

round steak (cooked measure), 1 whole egg, and 6 egg
whites. I seasoned this with garlic salt and pepper. I
also had 3 fish oil capsules (1 gram each).
High carb days

Meal 7: 35 grams protein, unlimited green vegetables
My meals were typically as follows:
Meal 1: I had a blender shake with 2¼ cups oats, 1

scoop whey, ½ scoop casein, 4 packets of Equal, and
salt and cinnamon to taste.
Meal 2: I had 2¼ cups brown rice and 1 lean turkey

patty with season salt and hot sauce to taste.
Meal 3: This meal was the same as meal one.
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Shelby Starnes
Meal 4: This meal was the same as meal two.
Meal 5: This meal was the same as meal one and was
consumed post-workout.
Meal 6: This meal was the same as meal two.
Meal 7: I had 4½ ounces chicken breast (cooked

measure), 1 cup green beans, and 1 cup broccoli with
mustard and garlic salt to taste.
For my mega-high days (when I

consumed 1000 grams of carbs
and higher), I dropped the protein
down to about 175–200 grams
per day, and I ate ten or more
meals with 15–20 grams of
protein per meal and 100 grams
or more of carbohydrates. As is
typical of all my high days, I kept
the fat as low as possible.
16 weeks out: I started at 16

16 weeks out at 223 lbs
weeks out with three high days
(training days), one medium day (my fourth training
day), and three low days (all of my off days). I did
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cardio for thirty minutes in the mornings on an empty

stomach on all my medium and low days (so four per
week). I typically used the incline hands-free treadmill,
working at about 65–70 percent of my heart rate max. I
also used the stepmill for a couple sessions per week.
My supplementation started off basic and mild with just

two servings of green tea and chocamine daily in the
mornings before my cardio and again in the early
afternoons. I also allowed myself one “cheat meal” per
week in which I ate whatever I wanted and as much as
I wanted. However, I limited it to just one meal, and it
replaced my last meal of the day on one of the high
days.
15 weeks out: At 15 weeks out, I changed one of my

high days to a medium day so I had two high carb days
per week, two medium carb days, and three low carb
days. I did cardio for thirty minutes on all the medium
and low days for a total of five sessions per week. I
also kept in the weekly cheat meal.
14 weeks out: There weren’t any big changes for this

week. I kept the carb rotation the same as in week 15,
but I added five minutes to all my cardio sessions. So I
was now doing five, 35-minute sessions per week.
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Shelby Starnes
13 weeks out: This was another week without any

major diet changes because I was seeing good results
with the current set up. I added five more minutes to all
my cardio sessions so I was now at five, forty-minute
sessions per week. I also
dropped the carbs on my high
days from 600 grams down to
500 grams total. I did this by
subtracting 10 grams of carbs
from meal one and from my
post-workout meal and 20
grams from the other four carb
meals.
12 weeks out: This was the

final week with two high days,
two medium days, and three
low days. The only change I
made this week was I added
another five minutes of cardio to all my sessions. So I
was now at five, 45-minute sessions per week.
11 weeks out: At 11 weeks out, I dropped down to just

one high day per week, three medium days, and three
low days. Because I dropped down to just one high day
per week, I took the carbs on that day from 500 grams
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back up to 600 grams. Also,

because one high day
changed to a medium day, I
added a cardio session on
that day as well for a total of
six, 45-minute sessions per
week.
10 weeks out: My plan was

to run this week as I did the
previous one, but my weight
started dropping a bit too
quickly (six pounds in six
days). So I pushed my high 11.5 weeks out at 216 lbs
day forward by one day and
made it a full cheat day rather than a high day. I pretty
much ate whatever I wanted as much as I wanted all
day.
I also added in some new fat burners this week—two

capsules of Gaspari’s Cytolean fat burner. I took one
cap in the morning before my cardio and one cap in the
early afternoon. I also took 1 gram of l-tyrosine and 1
gram of acetyl l-carnitine with each Cytolean dose, and
I added in yohimbine HCL at four doses of 5 mg each
per day (20 mg total).
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Shelby Starnes
Yohimbine was the only fat burner that I stopped

running prior to the competition. I stopped it at two
weeks out because it can cause some water retention.
9 weeks out: This week I stuck with the same rotation

(one high day, three medium days, and three low
days), but I bumped up the carbs a little more on the
high day to 650 grams. My
cardio stayed the same at six,
45-minute sessions per week.
8 weeks out: I stuck with the

same diet rotation this week
(one high day, three medium
days, and three low days), but I
added a thirty-minute evening
cardio session to all my low
days. So my cardio was now at
a total of 360 minutes per week
(six hours).
This is when my strength

8.5 weeks out at 210 lbs
started taking a hit due to my
reduced mid-section girth and my reduced glycogen
levels.
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7 weeks out: My energy started waning more at this

point in the diet. I was starting to feel a bit
hypoglycemic on my low and medium carb days,
especially during my low day evening cardio sessions. I
decided to swap out a handful of the compound, free
weight exercises that I was doing for machine
exercises, and I really tightened up my form as well to
avoid the potential for injury.
Regarding the diet, I changed

one of my medium days to a
low day so I now had one high
day, two medium days, and
four low days per week. My
cardio went to fifty minutes on
all the low and medium day
mornings and forty minutes on
all the low day afternoons. I
also added in ephedrine HCL
this week—25 mg with my
morning fat burner cocktail
6 weeks out at 200 lbs and 12.5 mg in the afternoon.
6 weeks out: I stayed with one high day, two medium

days, and four low days this week, but I raised the
carbs on the high day to 800 grams (plus a cheat
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Shelby Starnes
meal). My cardio went to 55 minutes on all the low and

medium day mornings and stayed at forty minutes on
all the low day afternoons. I also moved my high day
ahead by one day from Monday to Sunday (so just six
days in between highs this week). I did this because
my weight was dropping a bit too fast, and I needed to
fill out a bit.
5 weeks out: At five weeks

out, I dropped the weekly
cheat meal and made my one
high carb day of the week a
mega high day at around
1400 grams of carbohydrates.
My cardio was bumped up
again to sixty minutes on all
the low and medium day
mornings and 45 minutes on
all the low day afternoons.
4 weeks out: At four weeks
out, I was pretty close to being ready. I backed off the
diet just slightly by adding in a high day, so I had two
per week now. One of the high days was very high at
around 1000 grams while the other day was my
“normal” high day at 600 grams. The remainder of the
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week was made up of one

medium day and four low
days. My cardio was sixty
minutes on all the low and
medium day mornings and 45
minutes on all the low day
afternoons.
3 weeks out: At three weeks

out, I was very close to being
ready. I continued backing off
the diet a bit, knowing that
even with the additional high
carb days, I would still be 2 weeks out at 195 lbs
burning fat but staying fuller up

until the show.
From three weeks out up until one week out, my carb

rotation and cardio was as follows:
Friday: High day, 600 grams

Saturday (three weeks out): Low day, 60/45 minutes
cardio
Sunday: High day, 500 grams
Monday: High day, 500 grams
Tuesday: High day, 500 grams
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Shelby Starnes
(These multiple high days were to maximally fill my

glycogen stores, stimulate metabolism, and prepare
me for the final weeks leading up to the show.)
Wednesday: Low day, 60/45 minutes cardio

Thursday: Medium day,
60 minutes morning
cardio
Friday: Low day, 60/45
minutes cardio
Saturday (two weeks

out): High day, 500
grams
Sunday: Medium day,
60 minutes morning
My legs at ten days out
cardio
Monday: High day, 500
grams
Tuesday: Low day, 60/45 minutes cardio
Wednesday (1.5 weeks out): High day, 500 grams

Thursday: Medium day, 45 minutes morning cardio
Friday: Medium day, 45 minutes morning cardio
Saturday (one week out): High day, 800 grams
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Sunday: Medium day, 40

minutes morning cardio
Monday: Medium day, 30
Tuesday: Medium day, 30
Wednesday: Begin carb load
Thursday: Carb load
Friday: Carb load
Saturday: Show time
Two days out at 193 lbs
And the results…

Well, my first time competing as a light heavyweight
was a blast. The preparation in the final week went
smoothly, and I ended up very dry but substantially
bigger and also fuller than I’ve ever been before. The
light heavyweight class was big and deep this year—11
guys and most had done their homework. Michigan
definitely puts out some class competitors.
I ended up placing fifth, and the guys who beat me

were very impressive. The first place winner went on to
win the overall (at the toughest Michigan competition in
a long time). The second place winner won the light
heavyweight class and overall here a couple years ago
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Shelby Starnes
and placed third at the 2006 Junior Nationals as a light

heavyweight.
The third place winner won the heavyweight class at

the Grand Rapids show a week prior to this competition
and sucked down to compete in the light heavyweights
for this show. The fourth place winner won the light
heavyweight class at the Grand Rapids show a week
prior to this competition.
Fifth place seemed to be a fair placing, which is all you

can really hope for in bodybuilding. My conditioning is
always very good, and my shape is decent. I just need
more meat on my bones. I’ll probably need to be a
heavyweight (210 lbs or so) before my frame looks
“filled out.”
My plan now is to get back to off-season eating,

training, growing, and improving. I won’t compete again
until next year, and it will probably be at the Michigan.
Thanks to everyone who supported me along the way
this year. I’m very grateful to be able to compete in this
sport and give it my all day in and day out.
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About the Author
Shelby Starnes is a national-level bodybuilder,

powerlifter, nutritionist, and trainer who has helped
hundreds of athletes reach their fitness goals.
For more information on his consultation services, e-

mail him at shelbystarnes@troponinnutrition.com or
visit his website at www.troponinnutrition.com.
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Tips and Tricks

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Copyright 2009 by Shelby Starnes.

Editorial assistance and page layout

The author practicing what he preaches

Section 1: Foods ........................................................

Section 2: Treats ........................................................

Section 3: Supplements ...........................................15

Section 4: Cardio and Training .................................23

Section 5: Mind Matters ............................................26

My Pre-Contest Diet, Supplement, and Cardio Plan

for the 2009 NPC Michigan Bodybuilding

Let’s face it—dieting can be rough.

Behind every lean, muscular physique is a tale of

Sometimes this all feels great, but at other times, it can

This book is a compilation of numerous tips and tricks

From time saving tips for food preparation to novel

Food is the obvious foundation of a diet, and the

If you're not used to dieting or haven't dieted in quite

Later, as you get accustomed to eating healthy foods,

Prepare all your meals on one day of the week.

Then, each night before you go to bed, take out what

Start off your mornings with a blender shake

In addition, make your protein shakes with at least two

Shop the perimeter.

Stick to the supermarket.

Stick to the supermarket.

Choose healthy options when out to lunch with

Stock your desk.

In less than thirty seconds, you can add water and

You’re bound to get cravings while dieting. Here are

i Make calorie-free popsicle treats with Crystal Light.

i Diet sodas, black coffee, and teas are all great

Those containing caffeine have the added bonus of

There are many calorie-free condiments and spices

There are also many calorie-free sweeteners available

Walden Farms (www.waldenfarms.com) carries a wide

These products can be ordered online and are also

Outstanding progress can be achieved from diet and

some l-tyrosine and you’ll be back on the hamster

L-tyrosine is also linked to thyroid production and

Suggested dosing: 500–3000 mg, 1–3 times per day

It also stimulates the release of dopamine, a

Suggested dosing: 500–1500 mg, 1–3 times per day

In my experience (and those of my clients), chocamine

Suggested dosing: ¼–½ teaspoon, 1–3 times per day

Safety note: Not recommended for those who have a

When you really need a pick-me-up, try having a

The chocamine is a bit bitter, so don’t forget the

an excellent antioxidant as well as an anticarcinogen),

Green tea is also in a class of natural substances

Suggested dosing: The “magic” of green tea is mainly

For dosing purposes, I recommend getting 200–400

Drinking green tea is another way to obtain its benefits

Because it is a vasodilator and hence increases blood

Suggested dosing: 0.2 mg per kg of body weight (20

Some individuals experience negative side effects from

Insulin completely blunts the fat burning effects of

Sodium is an essential nutrient and is required for

The only time I personally limit sodium is during the

Suggested dosing: The recommended daily allowance

Section 4: Cardio and Training

It isn’t enough just