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http://www.lazarangelov.com/index-4.html
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This diet has to be equally as intense to get you ripped and ready in four short weeks. Each week schedules a carb and calorie slash, but protein will stay steady so you don’t risk sacrificing muscle.
Week 1
Breakfast
2 whole eggs
4 egg whites
1 cup Bran Cerael/Oatmeal
1 cup low-fat milk
Late-morning snack
1 scoop whey protein
1 medium banana
1 Tbsp. peanut butter
Lunch
1 can white tuna
2 slices whole-wheat bread
1 Tbsp. fat-free mayonnaise
Midday snack
10 oz. fresh spinach
1/4 cup oatmeal
3 hard-boiled eggs
2 Tbsp. olive oil/vinegar dressing
Preworkout snack
1 scoop whey protein
1 large apple
Postworkout snack
2 scoops whey protein
12 oz. Energade
20 Gummi Bears (Haribo)
Dinner
9 oz. tilapia
1 cup brown rice
10 oz. green beans
Nighttime snack
1 scoop casein protein
Totals: 2,938 calories, 299 g protein, 277 g carbs, 75 g fat
Week 2
Breakfast
3 whole eggs
3 egg whites
1 cup oatmeal
1 cup strawberries
Late-morning snack
1 scoop whey protein
1 oz. mixed nuts
Lunch
6 oz. turkey deli meat
2 slices whole-wheat bread
1 Tbsp. fat-free mayonnaise or mustard
Midday snack
1 can sardines in oil, drained
6 whole-wheat crackers
Preworkout snack
1 scoop whey protein
1 large orange
Postworkout snack
2 scoops whey protein
20 oz. Energade
Dinner
8 oz. top sirloin steak
1 cup broccoli
2 cups mixed green salad
2 Tbsp. olive oil/vinegar dressing
Nighttime snack
1 Tbsp. peanut butter
1 scoop casein protein
Totals: 2,537 calories, 268 g protein, 179 g carbs, 82 g fat
Week 3
Breakfast
3 whole eggs
3 egg whites
1 cup oatmeal
Late-morning snack
1 scoop whey protein
Lunch
10 oz. fresh spinach
1/4 cup oatmeal
1 large hard-boiled egg
6 oz. shrimp
2 Tbsp. olive oil/vinegar dressing
Midday snack
1 cup low-fat cottage cheese
2 Tbsp. salsa
Preworkout snack
1 scoop whey protein
Postworkout snack
2 scoops whey protein
12 oz. Energade
Dinner
9 oz. farmed Atlantic salmon
2 cups mixed green salad
1 Tbsp. olive oil/vinegar dressing
Nighttime snack
1 scoop casein protein
Totals: 2,244 calories, 271 g protein, 94 g carbs, 81 g fat
Week 4
Breakfast
3 whole eggs
3 egg whites
Late-morning snack
1 scoop whey protein
1Tbsp. peanut butter
Lunch
1 can white tuna
2 cups mixed green salad
2 Tbsp. low-fat balsamic vinaigrette
Midday snack
1 cup low-fat cottage cheese
2 Tbsp. salsa
Preworkout snack
1 scoop whey protein
Postworkout snack
2 scoops whey protein
Dinner
8 oz. chicken breast
1 cup broccoli
Nighttime snack
1 Tbsp. peanut butter
1 cup low-fat cottage cheese
Totals: 1,712 calories, 275 g protein, 45 g carbs, 45 g fat
Rest Reduction Workout
Lazar Angelov, "I recently developed a new training method, which I named “Rest Reduction Training. At the moment I have been using this training routine and have had great results and it has helped me gain a lot of size and strength over time."
Full Routine:
Monday: Chest
- Flat Bench 4×8
- Incline Bench 4×8
- Decline Bench 4×8
- Pullover 4×12
- Hammer Press 3×12
- Dips 3×12
Tuesday: Back/Traps
- Bent Over Row 4×8
- Deadlift 4×8
- Pulldowns 4×12
- Pull Ups 4×12
- Cable Row 4×12
- Shrugs 6×10
Wednesday: Delts/Abs
- Military Press Behind The Neck 3×8
- Machine Press 4×8
- Lateral Raises 4 x 10
- Weight Plate Front Raises 4×10
- Front Raise 4×10
- Reverse Pec Deck 4×10
- Reverse Fly’s (on incline bench) 4×12
- Weighted Sit Up 4x failure
- Hanging Leg Raise- 4x failure
- Side Bends 4x failure
- Side Crunches 4x failure
Thursday: Rest
Friday: Triceps/Biceps
- Close Grip Bench Press 4×8
- Pushdown 4×8
- EZ Bar Skullcrusher 4×10
- Cable Kickback 4×12
- EZ Bar Curl 4×8
- Wide Grip Curl 4×8
- Hammer Curl 4×8(each hand)
- Concentration Curl 4×12
Saturday: Legs/Abs
- Squats 4×12
- Squat (to bench) 4×12
- Bulgarian Squat 4×12
- Quad Extensions 4×16
- Stiff Leg Deadlift 4×12
- Leg Curls 4×16
- Glute Kickbacks 4×20
- Calf Machine Raises 4×20
- Seated Calf Raises 4×20
- Leg Press Calf Raises 4×20
- Weighted Sit up 4x failure
- Air bike 4x failure
- Side Bends 4x failure
- Barbell Twists 4x failure
Sunday: Rest
Son düzenleme: 17 Ocak 2012