Shelby Starnes

www.ShelbyStarnes.com

Shelby Starnes is an IFBB professional bodybuilder and top nutritionist and trainer. He has helped hundreds of athletes dial in their training, nutrition, and supplementation. Shelby has been involved in powerlifting and bodybuilding for over a decade, competing and placing respectably in both sports. He holds a bachelor’s degree in psychology from Wayne State University and has written numerous articles on physique development for many magazines and websites. To find out more about him and his consultation services, follow him on Instagram @shelbystarnes100 or contact him via email at sstarnesnutrition@gmail.com.

 
Push/Pull/Legs Split for Muscle Size
Push/Pull/Legs Split for Muscle Size
Try out this very effective program for hypertrophy that’s ideal for beginners and intermediates alike. All you’ve got to do is train four days per week using this three-day split: push, pull, and legs.
Shelby Starnes Q&A: Fat Burners, Pre-Diet Fat Gain, and Cheat Meals
Shelby Starnes Q&A: Fat Burners, Pre-Diet Fat Gain, and Cheat Meals
It’s not always about who can diet the hardest; it’s about who can diet the smartest.
Shelby Starnes Q&A: Insulin Resistance, Contest Prep, Keto, and Blowing Your Diet
Shelby Starnes Q&A: Insulin Resistance, Contest Prep, Keto, and Blow...
Direct from the minds of aspiring physique athletes, these questions zero in on common (yet complicated) dieting dilemmas.
Shelby Starnes' 3-Way Hypertrophy Split
Shelby Starnes' 3-Way Hypertrophy Split
This routine divides training into push, pull, and leg sessions for maximal muscular growth and optimal time efficiency.
Leg Training (yesterday)
Leg Training (yesterday)
Some clients came down from Toronto to train legs yesterday
Late to the party
Late to the party
Sorry for the absence, I've been slammed with work lately.
Legs (this past Saturday)
Legs (this past Saturday)
A unique one today
Shelby Says...
Shelby Says...
Sometimes a win sets you up for a loss.
Some new variations I tried yesterday
Some new variations I tried yesterday
Mixed some things up with chest and shoulders the other day - give it a try.
Shelby Starnes: Video Inquisition (Part 3)
Shelby Starnes: Video Inquisition (Part 3)
Screech, from Saved By the Bell, is a prime example of someone who has a crazy, fast metabolism.
Shelby's Diet & Supplements
Shelby's Diet & Supplements
I don’t try to spread it out, most supplements/vitamins are taken with my first meal of the day or my last meal of the day.
Comparisons
Comparisons
“What can I do to improve, so the judges have no choice but to place me in first next time?”
Words of Wisdom
Words of Wisdom
Sometimes NOT getting what we want is actually what we need.
The Five Pillars of Successful Dieting
The Five Pillars of Successful Dieting
Ask anyone on the street what a calorie is and most will know at least something.
A Handful Of Thoughts After Junior Nationals
A Handful Of Thoughts After Junior Nationals
Only time and effort will tell what my potential holds.
Dud to Stud: Weeks 1-4
Dud to Stud: Weeks 1-4
I lost 4 pounds and can already notice a significant difference in my appearance.
Dud to Stud "First Impressions"
Dud to Stud "First Impressions"
Training has been awesome. Honestly I wouldn’t be surprised if I got stronger and/or gained muscle in the first 3 training sessions.
We Selected a "Dud"
We Selected a "Dud"
Look for updates here as he progresses from Dud…to Stud.
21 Suggestions for Success
21 Suggestions for Success
I posted this a while back, but I figured I’d post it again as we move into the new year.
24 Weeks Down - 10 to Go
24 Weeks Down - 10 to Go
Arms have always been a weak point for me, and they still are though they’ve improved quite a bit this year.
Understanding the Impact of Hormones
Understanding the Impact of Hormones
You can have the best plan in the world, but if your hormones are out of whack, you’ll be spinning your wheels forever.
Bodybuilding Squat, Chest and Offseason
Bodybuilding Squat, Chest and Offseason
We started with some heavy standing calf work, then higher-rep seated calf work, then seated leg curls pyramiding up in weight.
A Word on Exercise Order
A Word on Exercise Order
I realize that most powerlifters hit the big movements first in their workouts, but they usually don’t do them for high reps to failure.
Shelby's Current Diet
Shelby's Current Diet
This is quite a bit less calories than I was taking in a month or so ago.
Like a Balloon
Like a Balloon
Lastly, my dish soap is scented like Ruby Red grapefruit.
Set Point Theory
Set Point Theory
I think you guys are really going to like this one.
Killer Calves: Add Almost an Inch in a Few Months
Killer Calves: Add Almost an Inch in a Few Months
The higher volume has added almost 3/4 of an inch to my calves in the last couple months.
How Shelby Maintains His Huge Pipes
How Shelby Maintains His Huge Pipes
John’s workouts are taking my physique to a whole new level.
Get Jacked - Train Like a Bodybuilder
Get Jacked - Train Like a Bodybuilder
It will burn like hell, your pecs will be tired, but your joints will be fresh headed into next two exercises.
Training Legs: Bodybuilder Style
Training Legs: Bodybuilder Style
Here’s the leg session I did on Monday.
The Magic Three
The Magic Three
I think I’ve touched on this before, but I wanted to mention it again.
2010 NPC Jr Nationals Recap
2010 NPC Jr Nationals Recap
I’m already back to the grind, and don’t plan on competing until next summer.
Meet Day Eats
Meet Day Eats
Here’s a good meal plan to ensure adequate energy and hydration for a powerlifting meet.
Not Cutting Fat and Keeping Muscle? You May Be Doing 1 of These 5 Things Wrong
Not Cutting Fat and Keeping Muscle? You May Be Doing 1 of These 5 Things...
As with anything in life, consistency reaps major rewards.
 Five Key Supplements
Five Key Supplements
Green tea has a host of powerful effects that make it very helpful for dieting.
McGorry/Starnes Interview: Powerlifting to Bodybuilding
McGorry/Starnes Interview: Powerlifting to Bodybuilding
Our very own “Unlikely Powerlifter,” Matt McGorry, decided to compete in his very first bodybuilding show just a few short weeks ago.
Transforming Together (Part 2)
Transforming Together (Part 2)
In March of 2009, I was contacted by Nate and Donia, training partners from Iowa who were looking to get into better shape. Eight months later, they both competed in their first competitions (bodybuilding for him and figure for her) with completely transformed physiques.
Transforming Together (Part 1)
Transforming Together (Part 1)
In March of 2009, I was contacted by Nate and Donia, training partners from Iowa who were looking to get into better shape. Eight months later, they both competed in their first competitions (bodybuilding for him and figure for her) with completely transformed physiques.
Carb Cycling for MMA Fighters
Carb Cycling for MMA Fighters
As MMA fighters, we’re constantly looking for ways to improve our game. We sharpen our skills, improve our conditioning, and increase our strength, all with the goal of being better warriors. However, many of us fail to take advantage of a very important key to success in the ring (or cage)—optimal nutrition.
 Practical Nutrition Tips for Busy Lifestyles
Practical Nutrition Tips for Busy Lifestyles
The fast-paced, hectic climate of today’s world makes it difficult for many of us to find the time to eat properly.
The Marc Bartley Undertaking: Helping Spud Drop Weight
The Marc Bartley Undertaking: Helping Spud Drop Weight
It was mid-October of 2007. Fear set in as I read my email…

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