YOUR GUIDE TO GETTING IN THE MOST

INCREDIBLE SHAPE OF YOUR LIFE! BY:

SADIK HADZOVIC
If you're reading this: first and foremost, I want to applaud

you for making the decision to change! More than half my

life I have been uncomfortable in my own skin, and m y

own body. I am glad you are seeking the knowledge and

taking the first steps to a better you, and a better body!

At first the process will not be easy, but I promise you it will
be worth it. The success you will start to see and feel in the
gym will spill over in all areas of your life. Whether it is in
your personal relationships, your professional career, or
mental health!

The Shred Bible was compiled from the accumulation of 14

years of training and dieting knowledge I have learned
while competing on the highest level of professional body­
building. This information has helped me become my very
best and I believe that if you follow some of these philoso­
phies you too can be your best!
Important to n ote : I did not become one of the best pro
physique competitors in the v✓orld alone. In fact, this has

only been possible due to the help of some of the most

decorated coaches, competitors, fitness icons, and most

importantly my never give up, never surrender mentality,

along with my relentless pursuit to progress!

Before you go any further please be advised that these are

only my beliefs and you should consult with a Doctor or

The �IRST THING I recommend to anyone who wants to
make the most of their physique isn't to train hard, or get
their diet right. My recommendation is to visualize what
you want.

In order to achieve anything in life, you must first be able to

see the picture of what you want vividly. Clear as day you
can see yourself achieving that certain goal, and from there
you simply plot out the steps to make it happen.
Champions are not made by the outcome that you see
with a ring on their finger, or the medal around their neck,
but rather the years of blood, sweat, and tears they put in
to make that happen. Carefully and strategically plotting
all of the little details to set themselves u p to make
becoming the BEST.

Now, let's visualize the physique that you desire to have. All
posing in bodybuilding starts from the bottom, up. Start
with your calves, then work your way to your quads, ham­
strings, glutes, lower back, abs, upper back, shoulders,
arms, and finally the chest.
What kind of muscles do you see? Big, round,
vascular muscles? More short at compact muscles?
Do you have big arms and smaller shoulders? Is your
waist tiny and your back shoulders broad?

Grab a piece of paper and go through all of the body

parts that I am going to list below (I advise you use
google to look at pictures of body parts if you need
to), and I want you to visualize to the tee the shape
and size of all of them, with detail.
 • Calves
• Hamstrings
• Quads

• Glutes
• Lower back (Erector Spinae)
• Abs (Rectus Abdominis, Obliques)
• Upper Back (Lats, Trapezius, Rhomboids)
• Arms (Biceps, Triceps, Forearms)
• Chest (Pectoralis Major-Lower, Middle,
Upper, Outer, Inner)

Once written, I want you to hang this piece of paper

up on your wall and review it every single morning
and night before you go to bed. If you practice this, you
will visualize the body you want to achieve, and it will
become more real by the day if you continue to follow
my guidance.
"Excellence isn't a singular act, but a habit. You are
what you do repeatedly. n
-Aristotle

Mindset is everything
when it comes to improving
yourself. Excellence is a
choice that you either
choose to bring, or don't
choose to bring every single
day, from the time that you
wake up, to the time you go
to bed.

Your excellence is truly put

to the test when you open
those gym doors. You know
behind them, there is pain,
th ere is suffering, there a re
mentalI tests that wilI be
difficult to get through, but

it comes down to how badly

you want it, and your willing­
nessto SHOW UP.
When it comes to the journey of life, there will be wins, and there
will be losses. And if you don't know losses are existent in life, or
meant to happen, I will be the first one to tell you that they are
very real. The people who never achieve what they truly desire in
life are the ones who let their losses defeat them, and the ones
that are known and remembered are the ones who won, learned
and grew from their losses.

The reason I bring up losses is because in weight lifting, you

won't always be able to win and get the desired results you want
i

year round. There w ll be times that your training will be working

and you gain a lot of muscle in a month, and there will be times
that you'll train hard for 3 months, and gain nothing. That's just
the way it is if you're younger and have less experience- there is
more room for mistakes to be made.

If you are having a tough time getting your desired results, or life
isn't going your way, it's easy to get frustrated and fall off into a
habit of skipping gym sessions, or stop going to th e gym as a
whole. This is where you you must channel your negative frus­
tration into positive energy. If something isn't going your way,

you must use your energy to learn or seek help in the topic at
hand so that you can better yourself and learn new things every
day.
Let's talk about something that changes the way you should
look a t lifting weights and bodybuilding, and that is genetics.
Genetics are the DNA make you and your body unique.
Therefore, the way your body will respond to certain types of
training or diets will be different than someone else, which is
why you should tentatively compare yourself to an­other
individua I in f i tness.

For exampie, there is a reason why you can work your whole
life to squat 315 pounds, and one of your friends can walk into
the gym having never worked out, and squat it on their first
try. Some people simply just have more superior ge ne tics than
others, and some have inferior genetics. However, whether you
have good or bad genetics, you should never let this deter you
from what you can make of yourself.

Briefly, I am going to go over the 3 general body types we alI

have so you can get a better understanding of what category
you may fall into and how your body will naturally develop be­
cause of that:
.J •
CENETICS: 16
Growing up, I was as skinny as ever (ectomorph), it was natu­
rally my build. When I was 18 years old, I was nearly 6'0", and
weighed 139 pounds. I will repeat that again: 6'0, 139 POUNDS!
A bit skinny, right?? However, by developing the habits of
training hard and eating whole, nutrient dense foods, that
little skinny kid turned into a professional bodybuilder.

The limitations that you place on yourself are what will

become your reality. It would have been easy for me to say 'Eh,
you know what? Being skinny i s in my genetics, I'll never be
able to put on muscle, it's just who I am". That is a LIMITING
MINDSET ! I went full throttle and told myself that I deserved
better. It is your birthright to become the best version of your­
self possible, you just need to take ownership of it.

I f it's in your genetics to be overweight, and you get your

habits down correctly, you can still get a ripped 6 pack. If
you're skinny, you can absolutely pack on a lot of muscle. But
as you read above, excellence is a choice and a habit, you are
what you do repeatedly. In reality, the formula to getting the
body you want isn't complex, it's simple in fact, but creating
the habits to make it possible is the hard part.
If there was one split I would recommend to anyone if I only
had one in the world to pick from, it would be the
Push/Pull/Legs split. The reason I would choose this is because
I believe that it provides you the best, most efficient way to
grow, while also giving you enough time to recover from one
workout to the next. The way I vvou Id split it up wou Id be:

• Day 1: Upper Body Push (Chest, Shoulders, Triceps)

• Day 2: Upper Body Pull (Back, Rear Delts, Biceps)
• Day 3: Legs (Quads, Hamstrings, Glutes, Calves)
• Day 4: Off
• Day 5: Upper Body Push {Chest, Shoulders, Triceps)
• Day 6: Upper Body Pull (Back, Rear Delts, Biceps)
• Day 7: Legs (Quads, Hamstrings, Glutes, Calves)

Here's why I set it up this way. When it comes to gaining

muscle, it's important to factor in recovery time for a certain
muscle group, because muscles grow when you rest them.
Muscle Protein Synthesis (the ability for a muscle to recover
and grow) happens when you are RESTING, so in any workout
program you create or follow, this should be an impor­tant
variable to add in.
The second reason I like this is that it allows you to hit each
body part at a higher frequency, 2x/week.After a certain
muscle group is hit, the Muscle Protein Synthesis process
(refer to above paragraph) takes around 2 4 4
- 8 hours t o repair,
meaning that once the days of recovery for a certain muscle
group is done, it's time to hit it again! This can have a positive
effect of yielding muscle growth.

Finally, the last reason why I LOVE this split, is that it gets me in
the gym 6 days out of the week.When I am training often, I
am more in the zone than ever.It becomes a nearly every day
routine and my excitement for each workout grows by the day.
All in all, while this is the split I would choose over everything,
it is important to note that if you keep doing the same split
over and over again, you wi II continue to get the same resu Its.
You can get results from doing a Full Body 3 day split, to even
training as high as 7 days of the week.It's all about finding

what type of split fits best for you ..

In turn, you need to find your motivation, or your WHY
behind lifting. My original "why" was to find the confi­
dence, and that "why" overtime turned into wanting to
become a bodybuilding champion and help impact
lives. What is your why? Why does this lifestyle appeal
to you?
Once you've dug deep to find out your reasoning, it's time
to make a decision and goal set. What is the first thing that
you want to accomplish? It doesn't even have to be super
specific. One goal I told myself when I was younger was "by
Summer I will be shredded". Say it in a statement form like
you are assuming that it will confident ly happen. However,
the more specific you can get, the better. Such as, "I will
lose 40 pounds of body fat by August". Referring back to
the visualization section- see it, and get it.

Once you've got your goal, think about the action steps re­
quired to make that goal TRULY happen. Here are some
questions for thought:

• How many days/wk will you be training?

• What will your diet look like? Tracking
Macros
• How many days will you be doing cardio?Etc.
..,
WATER: 25
Your muscles bellies should feel full and round at this point
and your skin should be tight as ever. But be prepared to
urinate frequent ly. This is the body flushing out toxins and
metabolic waste. Constant ly recycling your extra cellular
skin giving your body no time to hoard excess water reten­
tion.

Another thing I love about drinking water is it helps ramp

up your metabolism. Increase your metabolic rate and in­
crease your total energy expenditure by a few hundred cal­
ories!

I can talk about the importance of water all day. Everything

from increasing performance in the gym to healthier skin.
But for the purposes of this book it will help you b e shred­
ded!
For example, if I am bulking and eating 6-7 meals per
day, I will put all of the food in 36-42 tupperware con­
tainers and eat them all throughout the week. I will
even leave a sticky note on them telling me the macro­
nutrients. You can use websites such as "MyFitnessPal"
or "Samsung Health" and they will calculate your
macros for you!

There are many ways to go about meal prep. Some

people like to cook their meals every single day, some
people like to cook 2 times in the week, some 3 times,
etc. The best way to approach it for you is to find what
suits you best. Everyone has a different schedule with
responsibilities that must be done every day, and you're
the only one who knows the best way to make your
schedule fit.

The goal of meal prep is to utilize a certain amount of

time all on one day to fix all of your meals, so the rest of
the week you can focus on your purpose and mission in
life. Making food in advance is an absolutely successful
strategy because being able to find the time to cook
every day or two is one, exhausting, and two, not the
best use of your energy.
Now, your ability to have a cheat meal will all depend on
your goal. If you are bulking (looking to gain muscle),
then your flexibility to have cheat meals will be more e x ­
istent because you'll be eating more calories and will
have more to spare. If you are shredding (trying to lose
body fat), then your cheat meals must be used sparing­
ly. I am a big fan of tracking my macros, so if I do have a
cheat meal, it MUST fit my macros or I will not eat it.

In all, reward yourself, but EARN it!

Sweating actually promotes the release of endorphins
in our brain that promotes a euphoric, free feeling. The
more endorphins that are released in the body, the
more you actually can relieve stress and pain.

The m ore you sweat, you'll often find that you'll

general­ly be in a better mood, have m ore energy, be
able to fight against illness or other sickness, and have
AMAZING sleep!
So you been training hard for weeks and weeks! 2 3hrs
-
in the gym, another hour or so of intense cardio, a few
hours of sleep every night before you are back to the
grind. The first week or two you felt and looked incredi­
ble but then start to notice you are slowing down,
strength is decreasing, muscle soreness at an all time
high, mentally checked out, and worse of all you don't
have any gains to show for it. This is what we call over­
training.

Now what is overtraining because I thought the goal

was to g o balls t o the wall everyday?! The sports science
definition of overtraining is a physiological state caused
by an excess accumulation of physical, psychological,
emotional, environmental, and chemical stress.

Overtraining doesn't mean that you're spending t o o

much time in the g ym necessarily but rather it is negli­
gence of proper recovery, rest, and nutrition. Constantly
overtraining will raise your stress hormone and eventu­
ally deplete your testosterone levels. This means less
gains in the gym and more 1,vater retention.
Prioritize those rnuscle groups that need developn1ent!
One thing I l ove to do is to add a little more calories on
those days I am training a l agging muscle! So if I want
my biceps to progress little faster I might be consuming
a bit more calories on that day for optimal pump,
strength, and recovery.
While I spend a lot of this E-book talking about how im­
portant training is, please mark a star next to this page,
because it is that important! All of the training and work
you put in means nothing if you don't allow your body
to recover through rest days!

When I am going through a Bulk Phase, I make sure

that I am sleeping AT LEAST 8 10
- hours per night! The
reality is, you grow when you are resting and sleeping.
All of the hard training works to break down your
muscle fibers so that they can come back bigger and
stronger than ever. However, if you aren't taking the
time to let your body recover, you will not get the results
that you have been working so hard to get. Again- YOU.
GROW. WHEN. YOU. REST.
To give you an example of this, in 2017 I competed in
Classic Physique for the first time. The transition from
Mens Physique to Classic was tough, because I had to
put on some serious muscle to compete with the big
guys. So, that whole year, I rewed up my training diet,
and sleep, and gained 25 pounds of muscle. What
would I say the secret to my growth was? Sleep. Plain
and simple. I took my recovery and rest more serious
than ever, and it paid off gaining all of that muscle.
So you want to put on some muscle, huh? Bulking is a time
period where your main goal is to put on as much muscle
mass as possible. This can be broken down into 2 catego­
ries-Bulking and Lean Bulking, which we will go into in fur­
ther detail down below. I also 1Nould highly recommend
checking out my on line custom programs which have spe­
cific plans for both of these goals.

In order to gain any kind of muscle mass, you must accept

that you will gain some additional body fat, it's just inevita­
ble. The reason being is that in order to gain muscle, you
must be in a caloric surplus, or in Laymen's terms, consum­
ing more calories than you're burning.

However, because you are consuming more calories, this

means that your body will have the necessary fuel to train
harder and longer, which will give you the opportunity to
put on more muscle. If you're looking for a reference point
as of how much food to eat, go ahead and review the "Nu­
trition Basics" category another time.
Let's break down the difference between a bulk and lean bulk.
I t has nothing to do with your training (if you're already train­
ing hard, that is) and all to do with your diet. The main differ­
ence is simply how much body fat much body fat you're will­
ing to put on. The goal of Lean Bulk is to maximize the amount
of muscle gained and minimize the amount of body fat being
put on. The best way to do this is to stay just a HAIR above your
caloric surplus number. However, if you are flirting with this
fine line of being just above or just below the caloric surplus,
you may forfeit gaining some muscle because your body may
not in a caloric surplus state. On the other hand, Bulking is
simply trying to put on muscle without worrying about how
much body fat is being put on (this does not mean that you
can eat all junk food, however). If you are consistently above in
your caloric surplus number, you will maximize the amount of
muscle being put on during your bulk (as long as you're con­
suming enough of each macronutrient).
While diet does play a big role in the success of a bulk or lean
bulk, in order to gain muscle, you must be training hard. If you
have both the diet and training on point, you will be well on
your way to gaining a nice, muscular physique.
The benefit of Bulking over Lean Bulking is this: If you can
maximize the amount of muscle you're putting on in a
given time period, you're doing yourself a big favor as time
goes on. Plus, the more muscle you can put on, the better
your body will appear at a higher body fat percentage.
With that being said, th ere are benefits of a Lean Bulk as
well, especially if you are training for competition, and I will
provide an example. Let's say that you h ave a bodybuilding
competition in14 weeks, you simply cannot afford to put on
a ton of bodyfat before having to diet down to competition
level body fat. Therefore, the best solution would be to Lean
Bulk for 4-6 weeks to attempt to gain muscle, yet minimize
bodyfat, and then shred down for the last 8 10
- weeks to
prepare for competition.
Despite popular belief cardio is NOT the best way to get
shredded. BUT once you combine a steady cardio pro­
gram with weight training and nutrition you will begin
to reap awesome benefits. I would encourage you to
look at cardio as the icing on the cake, the supplement
to your training and nutrition.

The two most common cardio techniques are High In­

tensity Interval Training and Steady State Cardio. I will
only go into depth on one of them since I believe i t is
the most important and effective types of cardio there
IS.

HIIT stands for High Intensity Interval Training. Studies

have shown that short bursts of energy repeatedly done
followed by a cool down phase has a greater effect on
metabolism and overall body composition. An example
of HIIT looks little something like this: 30 seconds all out
sprint followed by 30 second walk, repeated for 10 min­
utes. Another amazing benefit of HIIT is that you can
condense the same amount of calorie burn in half the
time as conventional cardio.
.., .
CARDIO: 66
SSC stands for Steady State Cardio or in this case I will
be referring t o it as conventional cardio. We have seen it
over and over again; spending hours a week walking
mindlessly on the treadmill and not even seeing any
results. In fact you might even be doing yourself a d i s ­
service. The best way I can explain is to direct you to this
picture below-

My 2017 showing at the Olympia was by far my favorite

look I have ever brought to stage. On this prep I was
doing two HIIT sessions on a commercial grade spin
bike. 20 seconds of all out intensity peddling as fast as I
can and then 40 seconds of standing on the peddles,
squeezing and contracting every inch of my quads
hamstrings and calves. One session was done for 20
minutes immediately post v11orkout and the second s e s ­
sion was done for a n additional 20 minutes in the
evening before my last meal of the night.
Failing to plan is planning to fail. If I were you, I would
either one, check out the custom plan programs I have
on my site, or two, try and create your own plan by or­
ganizing what you're going to do 4-8 weeks ahead of
time! You'll find that by planning out your training, your
workouts will be more effective and you'll learn more!
If there is any part of this entire E-Book that I would like
you to take away, please read this section. The point of
life is to enjoy as much of it as you can, and that in­
cludes your training.

While everything I do revolves around bodybuilding,

that doesn't mean you have to do it too! You need to do
s*""" that you enjoy! Whether that's Bodybuilding, Cross­
fit, Spartan Races, etc., you name it! If you enjoy it, do it!
..,
CHOOSING THE RIGHT GYM:
.
74
Training environment is so important! So many options
in gyms out there from your popular fitness chains, to
your hardcore gyms, high end private studios, and even
considering building your own home gym!

So with all the options how do you narrow it down?!

Well first let me suggest you join and gym within close
proximity to your home or work. The last thing you
want to do is make your life more difficult by elongat­
ing your commute.

Once you've found some local gyms I suggest you ask

to try them out! Most gyms will offer free guest passes
for a week. What I encourage you to do is test out the
dumbbells, the free weights, the cable attachments,
lay on the benches an d test out the cardio machines.
The right equipment will keep you coming back
granted they have everything else covered.

Some more things to keep an eye out for are the clean­
liness, the maintenance of the equipment, the lighting,
the mirrors, the music and most importantly the crowd!
If you've gotten to this point, I would like to personally
thank you for dedicating yourself to learn more and get
better at your craft. They say that humans only retain
7 1- 0% of knowledge after the f irst time they have read
something, so if you want to immerse yourself in the
knowledge, read this 10-15 times! Embody and embrace
this lifestyle.
If you would like more help, please visit my website and
check out my body part o r custom plan programs
which go into greater detail than this e-book about
how to achieve your goals, and even show ho w I organ­
ize my workouts overtime!

With that being said, I wish you the very best and hope
to hear about the success you are achieving from this
bo o k! Now, GO GET IT!