7 day fat loss diet

Try this diet for 7 days and i guarantee results drink tons of water anywhere between 1/2 gallon to 1 gallon of fresh water. Some of you might not be able to follow this diet it gets difficult at times but try your best. You can find all my weight training routines on my youtube channel  http://www.youtube.com/user/axdelosangeles. Here is what you need.

Try eating 1600-2000 calories a day. If your not active keep your calories low, If you weight over 200lbs eat 2,000 calories per day if you need to eat a bit more. Macros will be 60% protein 25% fats 15% carbs somewhere around there does not have to be perfect.

Protein: eat around 20-35g of protein per meal and 130g-200g of protein per day 1g per pound of body weight if you weight over 200lbs 200g of protein is good enough.

Protein Powder Whey Protein 
Fish: Tilipia, Salmon, Flounder or Tuna are great choices
Chicken Breast
6 Egg Whites with 1 or 2 Yolks

Good Fats: eat around 5-12g of good fats with every meal your body will not lose stored belly fat unless it has healthy good fats.

Almonds, Mixed Nuts, Cashews, Walnuts or Peanut Butter
Olive Oil
Salmon
Cottage Cheese
Egg Yolks
Fish Oil and Flaxseed Oil

Carbs: try eating only vegetables for carbs this will be the hardest part of your diet trying to stay away from carbs. If you must cheat make sure is in the morning before a workout or after. If your not active carbs will just sit in your stomach and eventually turn into fat.

Vegetables, broccoli, asparagus, lettuce etc.

Multi Vitamin any will do.

Lazar Angelov Workout 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

• Recovery

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

• Recovery

For more info visit Lazars interview with simplyshredded.com http://www.simplyshredded.com/washboard-abs-bulgarian-fitness-model-lazar-angelov-talks-with-simplyshredded-com.html

Burning fat and getting six pack abs

                                                                 Time to beat 5:02

I beat my old time of 6:04 seconds on this workout. My cardio is improving im leaner and faster. Next time i will try to beat this time.

3 rounds of the following exercise in 6 minutes 4 seconds

Exercise 1: Squat thrust 10 reps

Exercise 2: Mountain Climbers 20 seconds

Exercise 3: High Knees 20 seconds

Exercise 4: Jumping Jacks 20 reps

Zyzz Training Diet

Rest in Peace Zyzz

Here is Zyzz diet just so guys have an idea of what others eat to get lean and muscular.


Zyzz: 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 don’t 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

For more info on Zyzz check his interview on http://www.simplyshredded.com/exclusive-zyzz-interview.html

Transform your body and burn fat

                                                            Time to beat 4:42 seconds

Again just try your best if you cant do it and record your time and try beating yourself another day. It will take time but it will happen if you try. Heres the details for this workout

4 exercise 3 rounds

Explode Up - 5 reps

One Legged Squats - 5 reps on each leg

V-Sit Crunches - 10 reps