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
Lazar 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 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: