Shrub - eat at a caloric deficit and do strength training with a TINY bit of cardio (30 mins/day max on days you don't lift). Then when you're at a very low bodyfat %, increase your calorie intake to about 1,000 kcal over maintainence. The whole time, keep your protein intake high.
Dieting (any of Lyle McDonald's books are good):
http://thepiratebay.org/torrent/4628392/Fitness.rar
Strength training (just watch the videos):
http://thepiratebay.org/torrent/4776...ook_and_DVDrip
If you're looking to get jakked Shrub, buy some whey protein and casein protein. Take a scoop of whey immediately before and after your exercises, and take a scoop of casein before you go to sleep.