lazar angelov

Lazar Angelov Diet and Training

Lazar Angelov Diet and Training

Lazar Angelov is one of the most famous fitness models in the world due to his incredible aesthetic physique. Lazar’s build is a testament to his dedication in and out of the gym. This article is going to break down his diet and training regimen throughout the year.

It is no secret that in order to possess a world-class physique you need to be disciplined throughout the year with your diet and training. This means a precise blend of muscle building workouts in conjunction with a perfect diet that minimizes fat storage. From the looks of it, Lazar has this down to perfection!

Consider this information the Aesthetic perfection Blueprint. Let’s dive in and take a look at his regimen!

Lazar Angelov’s Diet

clean eatingLazar follows a strategic bulk and cut diet year round. During the winter months Lazar focuses on building the maximum amount of lean muscle mass while keeping his body fat between 10 and 12 percent.

His bulking diet consists of a lot of lean proteins and healthy fats. The lean proteins will help him pack on pure muscle mass and the healthy fats will help raise his natural testosterone levels so he can increase strength in the gym.

Lazar will consume higher amounts of saturated fats during his bulking months so he can raise his testosterone levels for peak performance. Your body needs cholesterol to produce testosterone, so he loads up on things like whole eggs, steak, and chicken.

Since his training regimen consists of compound exercises, the key to his success is high testosterone levels. Lazar is naturally skinny and has an ectomorph body type. This means that it is harder for him to build lean muscle mass but he is also able to stay much leaner. His incredible physique shows you that any body type can be sculpted to perfection with the right approach to diet and training.

Lazar follows a very clean diet overall in his bulking months. He makes sure that he does not exceed a 500-calorie surplus so he keeps his fat gains at a minimum while giving his body everything it needs to grow quickly.

Lazar won’t count calories during his bulking months but has his nutrition down to a point where he knows about how many calories he is consuming per day. Lazar will make sure that he is consuming about 1.25 grams of protein per lb of bodyweight so he can build muscle and recover rapidly from his workouts. His protein sources come from chicken, eggs, fish, grass fed beef, turkey and cottage cheese.

Fats make up a very important part of his diet – so he will make sure he is getting about 0.5 grams of healthy fats per lb of bodyweight. His fat content will come from all natural sources such as whole milk, whole eggs, coconut oil, olive oil, nut butters, raw almonds, flax seeds, chia seeds and a by product from eating wild caught salmon.

A key component for bulking season is that you need to increase your carbohydrate consumption so you have maximum energy in the gym and a positive insulin response post workout. Lazar will consume about 2 grams of carbohydrates per lb of bodyweight during his bulking season.

Lazar will consume a variety of carbohydrates each day. His rule of thumb is to consume most of his carbohydrates 2 hours before and right after his workout so he can increase his energy levels and spike his insulin post workout for anabolic growth.

Lazar tries to consume the best muscle building carbohydrates and will eat the following: oatmeal, yams, white potatoes, brown rice, quinoa, lentils, black beans, whole grains, fruits and veggies.

During the spring and summer months when Lazar is in a cutting phase he actually follows a similar diet plan except he lowers his fat and carbohydrate intake. Lazar will maintain a high protein diet year round so his body gets enough amino acid fuel to initiate protein synthesis and help him recover from intense workouts.

When cutting Lazar will drop his Fat content to about .25 grams per lb of bodyweight and reduce his carbohydrates to about 1.5 grams per lb of bodyweight. This creates the perfect calorie deficit where Lazar can maintain all of his lean body mass and slowly reduces his body fat levels.

Lazar Angelov Training

lazar angelov workoutLazar Angelov will follow a compound exercise based workout routine year round. Since Lazar is a self-proclaimed “naturally skinny guy” he has to lift heavy weight to create that dense and muscular look.

Compound movements form the base of all his workouts. One of his biggest training secrets is that he performs many variations of compound exercises to focus on shaping and sculpting smaller surrounding muscle groups.

For example, for triceps Lazar will perform heavy sets of close grip bench press and weighted dips. For his legs he will perform advanced compound movements such as the Bulgarian split squat and front squat.

To sculpt and build his arm muscles Lazar will emphasize underhand barbell rows, weighted pull-ups and DB 1 arm rows. These are all powerful muscle building compound exercises that target major muscle groups as well as smaller surrounding muscles.

Lazar will focus on 1-2 muscle groups per day throughout the year and follows a pretty typical split. For someone like Lazar who has been training for a fairly long time – it is important to hit each muscle group from multiple angles and focus on increasing the overload each workout.

Lets take a look at his hardcore training regimen. Below is a typical week of workouts during his bulking period.

Monday: Chest and Triceps

Barbell Bench Press: 4 sets x 10 Reps

Incline Db Bench press: 4 sets x 10 reps

Seated Pec Fly: 4 Sets x 12 reps

Db Pullover: 4 sets x 10 reps

Weighted Dips: 4 sets x 10 reps

Close Grip Bench Press: 4 sets x 12 reps

Decline Barbell Bench: 4 sets x 10 reps

Ez Bar Skull Crusher: 4 sets x 12 reps

Diamond Pushups: 4 sets x Failure

Tuesday: Back, Trap and Forearms

Weighted wide grip pull-ups: 4 sets x 12 reps

Barbell Row: 4 sets x 10 reps

Seated Row: 4 sets x 12 reps

Barbell Shrug: 4 sets x 12 reps

Db Shrug: 4 sets x 10 reps

Upright Row: 4 sets x 8 reps

Dead lift: 4 sets x 10 reps

Reverse Grip Ez Bar Curl: 4 sets x 10 reps

Behind the back wrist curls: 4 sets x 12 reps

Wednesday: Delts and Abs

Military press behind the neck: 3 sets x 10 reps

Reverse Pec Fly: 4 sets x 12 reps

Front Raise: 4 Sets x 10 reps

Db Arnold press: 4 sets x 12 reps

Lateral Raises: 4 sets x 10 reps

Db shoulder press: 4 sets x 8 reps

Hanging leg raise: 4 sets x failure

Side crunches: 4 sets x failure

Weighted Sit Ups: 4 sets x failure

Thursday: Biceps, Triceps and Forearms

Close Grip Bench Press: 4 Sets x 8 Reps

Db Overhead Triceps: 4 sets x 10 reps

Ez Bar skull crush: 4 sets x 12 reps

Db Triceps Kickbacks: 4 sets x 15 reps

Wide Grip Barbell Curls: 4 Sets x 12 reps

Db Hammer Curls: 4 sets x 10 reps

Concentration Curls: 4 sets x 8 reps

Standing wrist curl behind back: 4 sets x 10 reps

Friday: Legs and Abs

Bulgarian Split Squat: 4 Sets x 12 reps

Front Squat: 4 Sets x 8 reps

Barbell Squat: 4 sets x 10 Reps

Leg Curl Machine: 4 Sets x 12 reps

Leg Extension Machine: 4 sets x 10 reps

Calf Raises: 4 Sets x 15 reps

Donkey Calf Raises: 4 sets x 12 reps

Weighted Ab Crunches: 4 Sets until Failure

Air Bike: 4 sets x 15 reps

Side Bends: 4 sets x 12 reps

Saturday and Sunday:

Rest Days

References:

https://www.facebook.com/LazarAngelovFitness

www.youtube.com/watch?v=mUfp4J07HR8

www.simplyshredded.com/lazarangelov.html