Aesthetic rutina comida y disciplina

What is your philosophy on nutrition?

No fast food.

No soft drinks

No sweets or sugar

Only fluid you shall drink is water, and green tea

I have never counted calories, I just make sure I get a good amount of protein in every
meal, and have around seven or eight separate meals a day as this ignites the metabolism.
Basically, to put on meat, you have to eat meat. Try have some sort of meat product in most
of your meals. Chicken Breast, Steak, Lamb, Kangaroo and if you dont love these already,
you will have to learn to.
Sample Daily Diet:

Meal 1 6 boiled Eggs, 2 cups of Oatmeal and a Protein Shake

Meal 2 300g Chicken Breast (boiled) Broccoli and Brown Rice

Meal 3 200g Tuna chunks in spring water, mixed with Spinach Leaves, and
Wholemeal Pasta

Have your workout. Immediately post workout, consume your Whey Protein

Meal 4 Stir fry Beef/Kangaroo Mince with some vegetables

Meal 5 Steak or Kangaroo and Brussels Sprouts

Meal 6 4 scrambled Eggs and some Salmon

Meal 7 One cup of no fat Cottage Cheese 10m before bed

What workout routine has worked best for you?

Sample Routine:

Monday: Chest/Biceps

4 sets of Incline Dumbbell Press, 8-10 reps

3 sets of Bench Press, 8-10 reps

3 sets of Incline Flies, 8-10 reps

3 sets of Chest Dips until failure

3 sets of Barbell Curls, 8-10 reps

3 sets of Preacher Curls, 8-10 reps, then drop the weight to half, and push out
another 8

Tuesday: Legs/Calves

4 sets of Squats 8-10 reps

3 sets of Lunges 8-10 reps

3 sets of Leg Press 8-10 reps

3 sets of Leg Extensions till failure

3 sets of Leg Curls 8-10 reps

Calves are self explanatory, just use some of the machines till failure, a lot of reps, feel the
burn.

Wednesday: Back

3 sets of Lat Pulldowns 8-10 reps

4 sets of Deadlifts 8-10 reps

3 sets of Bent Over Rows 8-10 reps

3 sets of Dumbell Rows 8-10 reps

3 sets of Hyperextensions 8-10 reps

Thursday: Shoulders/Triceps

4 sets of Shoulder Press, alternate with Barbell & Dumbell every week 8-10 reps

3 sets of Upright Rows supersetted with Lateral Raises 8-10 reps

3 sets of front raises 8-10 reps

3 sets of Lying Rear Delt Raises 8-10 reps

3 sets of Close-Grip Bench Press 8-10 reps

4 sets of Pulldowns 8-10 reps

3 sets of Skullcrushers 8-10 reps

Saturday: Full Body

3 sets of Deadlifts 8-10 reps

3 sets of Squats 8-10 reps

3 sets of Clean and Jerk 8-10 reps

3 sets of Weighted Pull ups 8-10 reps

lazar angelov dieta

Eating routine
I try to eat every 2 hours and to take at least 35 grams of protein with
every meal. When I start the diet I am usually around 10-12% body fat
and it takes me about a month to go down to 3%.

Meal 1: Oatmeal, Eggs, Peanut Butter & Grapefruit

Meal 2: Rice, Chicken & Broccoli
Meal 3: Pasta, Tuna Fish & Avocado

Meal 4: Rice, Chicken

Meal 5: Salmon & Green Salad
Meal 6: Cottage Cheese & Broccoli
Supplement: NGAGE by Axis Labs
Rutina
Day one: Chest/Abs

Flat Bench 48

Incline Bench 48

Decline Bench 48

Pullover 48

Hammer Press 38

Dips 3x failure

Weighted Sit Up 4x failure

Hanging Leg Raise- 4x failure

Side Bends 4x failure

Day two: Back/Traps

Bent Over Row 48

Deadlift 48

Pulldowns 48

Pull Ups 48

Cable Row 48

Shrugs 610

Day three: Delts/Forearms/Abs

Military Press Behind The Neck 38

Machine Press 48

Lateral Raises 48

Weight Plate Front Raises 410

Dumbbell Front Raises 48

Reverse Pec Deck 410

Reverse Flys (on incline bench) 48

Weighted Sit Ups 4x failure

Hanging Leg Raises 4x failure

Side Bends 4x failure

Side Crunches 4x failure

Wrist Curl Behind Back 4x failure

Reverse Wrist Curl Over Bench 4x failure

Day four: Triceps/Biceps

Close Grip Bench Press 48

Pushdowns 48

EZ Bar Skull Crushers 410

Cable Kickbacks 48

EZ Bar Curls 48

Wide Grip Curls 48

Hammer Curls 48 (each hand)

Concentration Curls 48

Day five: Legs/Abs

Squats 412

Squat (to bench) 412

Bulgarian Squat 412

Quad Extensions 416

Stiff Leg Deadlift 412

Leg Curls 416

Glute Kickbacks 420

Calf Machine Raises 420

Seated Calf Raises 420

Leg Press Calf Raises 420

Weighted Sit up 4x failure

Air Bike 4x failure

Side Bends 4x failure

Barbell Twists 4x failure

Jeff sied

Monday: Chest/Calves/HIIT
Super Set:

Incline Bench: 4 sets of 10, 8, 8, drop set 6, failure

Incline Flys: 4 sets of 10, 10, 8, 8

Single Set:

Cable Cross Overs: 4 sets of 15, 10, 8, drop set 8, failure

Super Set:

Dumbbell Flat Bench: 4 sets of 10, 8, 8, 6

Dips: 4 sets to failure

Super Set:

Incline Bench Machine: 3 sets of 10

Pushups: 3 sets, failure

Single Set:

Pullovers: 3 sets of 15

Single Sets:

Standing Calf Raises: 4 sets of 15

Donkey Calf Raises: 4 sets of 15

Seated Calf Raises: 4 sets of 15

Tuesday: Back/Abs
Single Set:

Deadlifts: 4 sets of 15, 10, 8, 6

Super Set:

Bent Over Rows: 4 sets of 12, 10, 8, 8

Chainsaws: 4 sets of 12, 10, 10, 8

Super Set:

T-Bar Rows: 4 sets of 12, 10, 8, drop set 8, 6

Wide Grip Pull Ups: 4 sets, failure

Super Set:

Seated Rows: 4 sets of 10, 8, 8, 6

Wide Grip Lat Pull Downs: 4 sets of 12, 10, 8, 8

Single Set:

Good Mornings: 3 sets of 12

Single Set:

Various ab exercises for 10 minutes (Crunches, Hanging Leg Raises)

Wednesday: Legs/Calves/Cardio
Single Set:

Squats: 5 sets of 15, 10, 8, 6, 4

Super Set:

Front Squats: 4 sets of 12, 10, 8, drop set 8, 6

Hack Squats: 4 sets of 12, 10, 8, drop set 8, 6

Single Set:

Leg Press: 4 sets of 10, 8, 8, 6

Super Set:

Quad Extensions: 4 sets of 12, 10, 8, 8

Lying Leg Curls: 4 sets of 12, 10, 8, 8

Single Sets:

Standing Calf Raises: 4 sets of 15

Donkey Calf Raises: 4 sets of 15

Seated Calf Raises: 4 sets of 15

Thursday: Shoulders/Abs
Tri-Set:

Dumbbell Shoulder Press: 4 sets of 10, 8, 8, 8

Alt. Front Lateral Raises: 4 sets of 12, 10, 8, 8

Side Lateral Raises: 4 sets of 12, 10, 8, 8

Super Set:

Arnold Press: 3 sets of 10, 8, 8

Cable Upright Rows: 3 sets of 8-10

Super Set:

Bent Over Lateral Raise: 3 sets of 8-10

Upright Rows: 3 sets of 12-15

Single Set:

Shrugs: 4 sets of 15

Single Set:

Various ab exercises for 10 minutes (Crunches, Hanging Leg Raises)

Friday: Arms/Calves
Super Set:

Barbell Curls: 4 sets of 10, 10, 8, drop set 8, 8

Incline Bench Skull Crushers: 4 sets of 12, 10, 8, drops set 8,8

Super Set:

Machine Curls: 4 sets of 8-10

Pushdowns: 4 sets of 8-10

Super Set:

Incline Curls: 4 sets of 8-10

Kickbacks: 4 sets of 10-12

Super Set:

Concentration Curls: 4 sets of 8-10

One Arm Extensions: 4 sets of 10-12

Single Sets:

Standing Calf Raises: 4 sets of 15

Donkey Calf Raises: 4 sets of 15

Seated Calf Raises: 4 sets of 15

Saturday: Off

Rest

Sunday: Off

Rest