Lazar Angelov Workout and Diet
Bodybuilder
Born: 1984
Lazar Angelov was always an athlete and played pro basketball in his home country of Bulgaria, joining the national team when he was just 16 years old. But it was during his stint in the army that he found his calling of bodybuilding. After doing his military service, he obtained a personal training certificate to support his budding career. He has medaled in just about every competition he’s entered. Angelov is a fitness model, he does personal training online and he also offers nutritional counseling for people all over the world. He has over million followers on social media. Angelov is 6 feet tall and weighs about 200 lbs.
Known For:
Lazar Angelov’s Diet
Summary
Angelov hasn’t always had the best diet, but after passing out a couple of times, he decided it was worth learning about proper nutrition. These days, he eats every few hours, adding up to about 7 meals per day. His main meals consist of a healthy fat, complex carbs and at least 35 grams of protein. In the evening, he tends to avoid all carbs and just have a piece of meat or fish with a non-starchy vegetable. He also sometimes engages in carb cycling, meaning he’ll cut carbs on days he’s less active and eat more on days when he’s very active. He drinks a lot of water, 3-4 liters per day.
Estimated Macros
- Low Fat 20%
- Medium Carb 35%
- High Protein 60%
Diet Details
Power Breakfast
Angleov’s starts off the day with oatmeal, eggs, peanut butter and grapefruit. His mid-morning ‘snack’ is something like chicken, rice and broccoli. Things to avoid at breakfast include coffee, tea, sugary juices, pastry and tomatoes because they’re acidic and can irritate the stomach.
Hydration Nation
One of Angelov’s tips for weight loss is to drink up. He says if you drink enough water, it will help burn fat. He recommends up to a gallon a day.
Fill Up With Fiber
Angelov recommends getting plenty of fiber in your diet, not only to fill you up, but also to stabilize insulin and blood sugar which leads to a boost in metabolism and can result in weight loss.
Don’t Fear Fat
Angelov says even if you’re looking to drop pounds, don’t cut the healthy fats: go for olive oil, oily fish, avocados, coconut oil, nuts and seeds.
What to Eat
Eggs
Oatmeal
Grapefruit
Peanut Butter
Tuna Fish
Chicken
Rice
Avocado
Pasta
Salad
Broccoli
Low-fat Cottage Cheese
What to Avoid
Sugary Drinks
Pre-packaged Cookies
Chips
Ketchup
Frozen Yogurt
Granola Bars
Energy Drinks
Trans Fats
Coffee Creamer
Angelov on His Diet Learning Curve
‘I didn’t eat regularly because I had no clear idea on how to structure my diet. A couple of times, I basically passed out because I was too tired and I didn’t recover properly.’
Angelov on Pastry for Breakfast
‘There is a tendency among many people to consume processed and refined food in the morning. This is hardly a good idea since such a breakfast adversely impacts your endurance and stamina levels that are particularly important if you exercise.’
Angelov on Modern Eating Habits
‘Unfortunately, the fast-paced lifestyle and the increasing need for quick and easy food lead many people to eating poorly.’
Angelov on Meal Planning
‘Your diet needs to be designed with your health and fitness goals in mind.’
Lazar Angelov’s Workout Routine
Weekly Routine
Don’t Go It Alone
Angelov says that if you don’t know what you’re doing, it’s smarter to find a coach who will teach you the basics so you don’t hurt yourself.
Max Out
Angelov recommends a maximum workout of 2 hours, and to remember to feed your muscles high-quality nutrients all day long.
Nix The Advice
Angelov says to not blindly follow advice from just anyone you meet.
Daily Dose
Angelov works out 5 days a week, targeting different muscle groups each day, but he focuses on his god-like 8-pack abs several times a week.
Compound Interest
Angelov does combinations of isolation and compound exercises to build and maintain his physique.
HIIT It
For cardio, Angelov is a fan of high-intensity interval training and will often incorporate a 20-minute routine into his daily workout.
Exercise Style
Monday: Chest & Abs
Bench chest press: 8-10 reps x 4 sets
Dumbbell incline bench press: 8-10 reps x 4 sets
Decline dumbbell press: 8-10 reps x 4 sets
Weighted pull-over: 10-12 reps x 3 sets
Hammer grip bench press: 10-12 reps x 3 sets
Weighted sit-ups: 4 sets to failure
Hanging straight leg raises: 4 sets to failure
Side bends: 4 sets to failure
Side crunches: 4 sets to failure
Tuesday: Back, Traps, & Forearms
Bent over row: 8-10 reps x 4 sets
Deadlift: 8-10 reps x 4 sets
Lat pull-down: 8-10 reps x 4 sets
Pull-up: 8-10 reps x 4 sets
Shrugs: 10-12 reps x 6 sets
Standing palms up behind back: 4 sets to failure
Reverse palms up over bench: 4 sets to failure
Wednesday: Shoulders & Abs
Military press: 8-10 reps x 3 sets
Machine shoulder press: 8-10 reps x 4 sets
Dumbbell lateral raise: 10-12 reps x 4 sets
Front plate raise: 10-12 reps x 4 sets
Reverse pec deck: 10-12 reps x 4 sets
Incline reverse flys: 4 sets to failure
Weighted sit-ups: 4 sets to failure
Side bends: 4 sets to failure
Side crunches: 4 sets to failure
Thursday: Arms
Close-grip bench press: 8-10 reps x 4 sets
Triceps pushdowns: 8-10 reps x 4 sets
Cable kickbacks: 12-15 reps x 4 sets
EZ Curls: 8-10 reps x 4 sets
Standing wide-grip barbell curls: 8-10 reps x 4 sets
Dumbbell hammer curls: 8-10 reps x 4 sets
Dumbbell concentration curls: 12-15 reps x 4 sets
Standing palms up behind back: 4 sets to failure
Reverse palms up behind back: 4 sets to failure
Friday: Legs & Abs
Squats: 12-15 reps x 4 sets
Bench squats: 12-15 reps x 4 sets
Bulgarian split squats: 12-15 reps x 4 sets
Leg extension: 20-25 reps x 4 sets
Stiff-legged deadlift: 12-15 reps x 4 sets
Lying leg curls: 15-20 reps x 4 sets
Glute kick-backs: 20-25 reps x 4 sets
Seated calf raise: 20-25 reps x 4 sets
Leg press calf raises: 20-25 reps x 4 sets
Weighted sit-ups: 4 sets to failure
Side bends: 4 sets to failure
Barbell twists: 4 sets to failure
Angelov on Maintaining His Physique
‘Most people believe that one you have achieved the body that you always wanted, everything else comes easy after that. Well, actually, the hardest part is maintaining your physique over a long period of time. It costs me as much effort to stay in this shape as it cost me to achieve it.’
Lazar Angelov’s Supplements
Fish Oil
Angelov recommends a fish oil supplement which is rich in heart-healthy, anti-inflammatory omega-3s.
Vitamin D
Because most of the US population has been shown to be deficient in the ‘sunshine vitamin,’ Angelov recommends taking vitamin D from at least November to March.
Whey Protein
Angelov advocates taking whey protein because it contains BCAAs which play an important role in muscle building and recovery, and can even help with fat loss.
Supplemental Greens
Although Angelov does not recommend using supplements as a replacement for eating whole vegetables and fruits, he still thinks a green supplement is a good idea.
Cinnamon
Cinnamon is full of antioxidants which protect the body from harmful free radicals that cause disease and premature aging. It also helps improve insulin sensitivity, which means better blood sugar levels.
Turmeric
Angelov recommends taking turmeric because it is the best source of the anti-cancer, anti-inflammatory component curcumin.
Probiotics
A healthy gut is vital to a healthy, strong immune system. Probiotics not only improve digestion but strengthen overall health.
Lazar Angelov’s Lifestyle
Solid Eight
While most people would think hitting the gym is the most important step to getting ripped, Angelov says you can’t scrimp on sleep. He recommends getting 8 hours a night.
First Action Hero
One of Angelov’s idols growing up was Jean-Claude Van Damme. He wanted to be just like the man, and he succeeded.
Wear And Tear
Angelov has already had surgery on both knees plus an elbow to repair damage from the years of basketball plus heavy lifting.
Show Some Hustle
Angelov had to hustle to make ends meet in his early days, holding down a job as a security guard at night and working as a personal trainer during the day.
Angelov on Sleep
‘The health consequences of not getting enough sleep include fatigue, migraines, lack of focus, indigestion, constipation, weak immune system and deteriorating muscle tissues.’
Angelov on Perspective
‘Being rich means nothing if you don’t know what being poor is.’
Angelov on Persistence
‘Die if you must but DON’T QUIT.’
Angelov on Personal Limitations
‘Limits exist only in our minds.’
Angelov on Life
‘Life is not measured in years lived, but in dreams that came true.’
Angelov on Competition
‘Look in the mirror. That’s your competition!’
Recommended Products
Abs: The Secret Revealed
Nike
EZ Bar
Lazar Angelov Academy
Lazar Anggelov Personal Training
4Invictus
