Lazar Angelov Workout Routine and Diet Plan

Lazar Angelov played basketball professionally as a teenager and served briefly in the army. Lazar Angelov has had ups and downs, but one thing hasn’t changed, and that is his love for training and staying active. Through years of hard work and dedication, he’s established his career in fitness and modeling. Considering he doesn’t seem to be slowing down, we’re sure Lazar has even more in store.

Lazar Angelov

Lazar Angelov played basketball professionally in his native Bulgaria, joining the national team at just 16 years old. However, it was during his time in the army that he discovered his calling of bodybuilding. To support his growing career, he received a certificate of personal training after completing his military service. Medals have been awarded to him in just about every competition he has entered. He also provides nutrition counseling to people all around the world. Angelov is a fitness model, a personal trainer, and a nutritional consultant. Angelov has over a million followers on social media. The six-foot-tall, 200-pounder stands about six feet tall.

In this article, we will talk about Lazar Angelov and the workout routine that he follows. He also has a crazy diet plan that keeps him on track when it comes to fitness. Thus in this article, we will explore all about his strength and how he manages to remain so consistent with them. Take a read ahead!

Lazar Angelov Body Statistics

  • Birth Year: 1984
  • Birth Date:
  • Height: 5 ft 11 inches or 180 cm
  • Weight: 205 – 215lbs (88.5 – 93.0kg)
  • Chest: 50 inches or 127 cm
  • Waist: 32.5 inches or 82.5 cm
  • Biceps: 17 inches or 43 cm

Lazar Angelov Awards and Achievements

He has risen to the top of his game and overcome many challenges throughout his career. It takes a lot of work to acquire a body such as Lazar and world-class prestige. With one of the best bodies in the industry, he has achieved world recognition.

Additionally, Lazar has built a successful business helping others reach their goals of achieving their dream bodies through his online training program.

When you really, really want something, nothing can stop you from achieving it.”

Lazar Angelov Workout Routine

When Lazar was growing up, he loved to watch action movies, since he wanted to imitate the heroes he saw on screen. Lazar later became interested in basketball and weightlifting. Basketball training would be done twice, once in the morning and once in the afternoon, and weight training in the middle of the day. At that time, Lazar wasn’t familiar with nutrition, which led him to pass out a couple of times. “I was too tired and I didn’t recover properly.”

Military Service

Afterward, Lazar spent a year in the military. As a result of his service, he became out of shape and was doubtful of what direction his life should take. It was at this point that Angelov began to get serious about bodybuilding and strength training. “Since fitness was my second passion behind basketball, I decided to put all my effort into it and that was the turning point for me.”

“I would say I’ve had some very tough periods in my life, but I have gone through them all and I am ready to overcome anything that life throws at me. To me life is like a bench press – if I don’t push the weight, it will fall on me. This is why I have to overcome each challenge life throws at me and to move forward.”

Lazar Angelov

No Easy Ride

When he first started, he encountered a few rough patches. The day job he held was that of a personal trainer, and the night job was that of a security guard. Even though their pay wasn’t great, he kept pushing forward and focused on his goals to generate a body of greatness.

Although it was hard work, and he admits that there were long periods of little or no rest, he worked hard, but as we can see, it paid off. “It was hard because I didn’t get enough rest, but it ‘was worth it. When you want something, nothing can stop you from achieving it.”

“As an ectomorph, I was naturally pretty lean and I also did a lot of aerobic exercises during the day, so I couldn’t gain muscle mass back then.”

Training

Lazar says it’s tough to achieve your dreams, but maintaining what you’ve achieved, and the hours you’ve devoted to making it a reality, is almost as hard. Keeping what you have built doesn’t come as easily as sitting back after a hard day’s work. It takes just as much energy.

“Most people believe that once you have achieved the body that you always wanted, everything else comes easy after that. Well, 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. I have to give 100% all the time and if I start living like most people do I quickly get out of shape. A lot of people think that they give it their all, but they are actually far from that; they say they do everything at 100%, but things still don’t work out for them.”

Intensity for Ectomorphs

When it comes to training itself, Lazar tends to train heavily and with a lot of intensity. This is true regardless of whether he’s cutting or bulking. If you have an ectomorph body type, then you should use heavy weights to maintain good muscle density.

In general, Lazar doesn’t follow a specific training routine for a given day of the week. He listens to his body (like most professionals) and rests as needed. If he needs to train a specific muscle group, he makes sure that it is targeted. Having years of experience and learning what works best for your body allows you to do this.

He always includes basic exercises such as squatting, bench pressing, and deadlifting into his training routine. We will always try to make them different every time so that new muscle responses will be elicited.

“Only after they have seen how a single day of my life goes, they find out that the effort that they put in is about half of what is actually needed.”

Lazar Angelov

Keep it Simple

Lazar says that he has seen many personal trainers constantly changing their workout programs to challenge muscles in new ways, hoping to produce new responses. However, Lazar points out that:

“They use different techniques, which sometimes take them away from the basic principles, which are that the range between 5 and 8 repetitions is the best for achieving muscle hypertrophy and that increasing the weight in a certain exercise also stresses the muscle.”

It is Lazar’s philosophy to make very small changes, while keeping the basic form of bodybuilding and the basic principles intact, such as compound exercises and muscle hypertrophy.

A typical workout week for Lazar looks like this:

Day One: Chest/Abs

  • Flat Bench 4×8
  • Incline Bench 4×8
  • Decline Bench 4×8
  • Pullover 4×8
  • Hammer Press 3×8
  • Dips 3x failure
  • Weighted Sit Up 4x failure
  • Hanging Leg Raise- 4x failure
  • Side Bends 4x failure

Day Two: Back/Triceps

  • Bent-Over Row 4×8
  • Deadlift 4×8
  • Pulldowns 4×8
  • Pull-Ups 4×8
  • Cable Row 4×8
  • Shrugs 6×10

Day Three: Delts/Forearms/Abs

  • Military Press Behind The Neck 3×8
  • Machine Press 4×8
  • Lateral Raises 4×8
  • Weight Plate Front Raises 4×10
  • Dumbbell Front Raises 4×8
  • Reverse Pec Deck 4×10
  • Reverse Fly’s (on incline bench) 4×8
  • Weighted Sit-Ups 4x failure
  • Hanging Leg Raises 4x failure
  • Side Bends 4x failure
  • Side Crunches 4x failure
  • Wrist Curl Behind Back 4x failure
  • Reverse Wrist Curl Over Bench 4x failure

Day Four: Triceps/Biceps

  • Close Grip Bench Press 4×8
  • Pushdowns 4×8
  • EZ Bar Skull Crushers 4×10
  • Cable Kickbacks 4×8
  • EZ Bar Curls 4×8
  • Wide Grip Curls 4×8
  • Hammer Curls 4×8 (each hand)
  • Concentration Curls 4×8

Day Five: Legs/Abs

  • Squats 4×12
  • Squat (to the 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

Day 6 and 7 are rest days.

Cardio

For fat loss, Lazar likes to do ordinary cardio, including sprints occasionally. While he appreciates the benefits of cardio in the gym, he is not a huge fan, saying he does not have the energy to do it. He prefers to burn fat outside in the fresh air.

Lazar Angelov

As a runner, Lazar will run the same distance every time but will try to beat his previous time. A HIIT session will consist of sprinting 100 meters followed by walking one minute. Despite the importance of cardio in his training, Lazar does not like to do it for long periods of time because he says it will make him lose too much muscle mass.

“I don’t do cardio for a long period of time because that causes me to lose a lot of muscle mass. Also, I try to avoid some types of HIIT, which have more arm movements because that also causes me to lose muscle mass.”

In order to avoid losing too much muscle mass, Lazar suggests that ectomorphs shouldn’t do cardio for more than 20 minutes at a time. 

That was all about the workout routine that Lazar Angelov follows. As we can see, he is quite dedicated to his routine and would even work on all the parts of the body to achieve his daily and weekly goals. In the next section, we would talk about his workout tips and tricks that would let him perform even better!

Lazar Angelov Workout Tips and Tricks

Lazar Angelov is huge on making his workouts 100 percent efficient and thus there he adopts some tips and tricks to keep himself up to date with his workout routines. In this section, we will understand some of his workouts that make him stand at the top of his field and gets a hundred percent out of his workouts too.

Don’t Go It Alone

If you don’t know what you’re doing, Angelov suggests you find a coach who will teach you the basics so you don’t get hurt.

Maxed out

According to Angelov, you should exercise for a maximum of two hours, and you should nourish your muscles all day with high-quality nutrients.

Don’t Follow The Advice

According to Angelov, don’t blindly observe advice from just anyone.

Daily Dose

Angelov works out five days a week, focusing on different muscle groups each day, but he also targets his god-like eight-pack abs several times a week.

Lazar Angelov

Compound Interest

In order to build and maintain his physique, Angelov combines isolation exercises with compound exercises.

HIIT It

In addition to high-intensity interval training, Angelov often consolidates a 20-minute routine into his daily workouts.

That was all about the workout routine that Lazar Angelov is following. In the next section, we will talk a little about the diet plan that will keep him super energized and rushed for his daily routines.

Lazar Angelov Diet Plan

It wasn’t always easy for Angelov to eat well, but after passing out a couple of times, he decided to learn about nutrition was worth the struggle. His eating schedule is now every few hours, so he consumes seven meals every day. He consumes at least 35 grams of protein, complex carbohydrates, and healthy fat as part of his main meals. In the evening, he prefers to avoid all carbohydrates and eat a piece of meat or fish with a non-starchy vegetable. He may also engage in carb cycling, meaning he will eat fewer carbs on days when he is less active and eat more carbs on days when he is more active. Water is a staple in his diet. He drinks 3-4 liters of water each day.

His body fat varies between 12 and 3 percent during the winter because he bulks up for health reasons. During the day, he consumes about 245 g of protein, which is divided into six meals. Between each meal, there is ordinarily a rest period of about two hours. Angelov prefers a mix of foods high in protein and low in carbohydrates for maintaining muscle density. It’s important to him that he doesn’t lose muscle mass through calorie-restrictive diets.

Bulking and Cutting

Lazar will bulk during the winter when his body fat reaches around 10-12 percent. He will lift a very heavyweight to try and increase his muscle mass by a few pounds. He replies, “every year I try to increase a little bit of quality muscle mass. When a person has reached his genetic potential, it is very hard to gain more muscle mass; without using anabolic steroids of course. Beginners put on muscle mass very fast because their muscles take any type of pressure on them as a type of stress.”

Lazar’s Diet

Lazar’s diet is mainly moderate in carbohydrates all year round, so he prefers to keep his fats high, both saturated and unsaturated. He says this allows him to keep his testosterone levels high, which in turn allows him to burn fat and maintain muscle mass.

He used to diet using the ketogenic method, but since it reduces muscle mass as well as body fat, he now prefers to go for very long periods of time on a low-carb diet to get the best results.

Lazar’s daily diet consists of the following:

  • Meal 1: Oatmeal, Eggs, Peanut Butter & Grapefruit
  • Meal 2: Rice, Chicken & Broccoli
  • Meal 3: Pasta, Tuna Fish & Avocado
  • Meal 4: Rice, Chicken
  • Meal 5: Salmon & Green Salad
  • Meal 6: Cottage Cheese & Broccoli

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

That was all about the diet that Lazar Angelov follows. He follows quite a healthy and nutritious diet. His foods are usually wholesome and he is super particular about what goes and what does not go on his plate too. In the next section, we will understand some of the tips that Lazar Angelov follows too.

Lazar Angelov Diet Tips

This segment is dedicated to the tips that Lazar Angelov follows in his daily routine when it comes to his diet and meal prep. Lazar Angelov is very particular and would take any measures to control and get the best out of his diet. Thus take a look!

Power Breakfast

Angelov’s breakfast includes oatmeal, eggs, peanut butter, and grapefruit. The mid-morning snack he has is something like chicken, rice, and broccoli. You should dodge coffee, tea, sugary juices, pastry, and tomatoes at breakfast since they are acidic and can irritate your stomach.

Lazar Angelov

Hydration Nation

Drinking plenty of fluids is one of Angelov’s weight loss tips. By drinking enough water, you will be able to burn fat. He recommends drinking up to a gallon of water a day.

Fill Your Body With Fiber

Getting enough fiber in your diet can fill you up and sustain insulin and blood sugar, which can boost your metabolism and help you lose weight.

Don’t Fear Fat

Even if you’re intending to lose weight, Angelov says don’t cut out the healthy fats: olive oil, oily fish, avocados, coconut oil, nuts, and seeds.

Water Is Your Best Friend

Life without water would not be feasible. We all drink it, of course. The real question is whether we drink enough of it… If you’re looking to lose weight, not drinking enough water is a mistake many make. Whenever you drink enough water, your body burns excess fat. We recommend drinking between 3 and 4 liters of water per day to achieve positive results on our bodies. It sounds like a lot, but it’s necessary to achieve positive results.

Fiber is Good for You

In addition to stabilizing insulin and sugar levels in our bodies, fiber also has a positive impact on digestion. As a result, your metabolism speeds up, allowing fat to be burned more effectively. This is also good for your general health.

Sugary drinks should be avoided

There’s no denying the fact that most soft drinks and sodas are bad for you. There’s a challenge, though, because you like them so much that they’re so addictive! Make an effort to say “no” to high-calorie soft drinks, as these drinks are filled with sugar and empty calories. They also contain artificial additives, which are not particularly healthy.

Eat fats that are good for you

People still make this common mistake – they think that all fat makes you, um… fat. That’s not necessarily true. Aside from that, eating healthy fats can also help you lose weight. It is still essential that you avoid all artificial trans-fat foods. Fortunately, there are much healthier alternatives! When you’re trying to lose weight, make sure to include the following in your diet: seeds, olive oil, raw nuts, fish oil, coconut oil, and avocados.

Have a Proper Diet Plan

Weight loss is achieved through diets! To succeed in your efforts, you must have a proper diet plan and be committed to it. Consider carefully what you include in your diet and how you balance it. Consume plenty of protein- and fiber-rich foods, but avoid carbohydrates as much as possible.

That was all about the diet tips that Lazar Angelov likes to include in his diet plan. Even though his diet is quite wholesome and nutritious, Lazar Angelov sometimes likes to take some nutrients and supplements with him that keep him on the top of his game. In the next segment, we will discuss his supplements.

Lazar Angelov Nutrition and Supplements

In this part of the article, we will discuss some of the supplements that he might require to keep himself in top shape. He has quite a hectic schedule and a demanding workout routine. Thus it is imperative that he also use some supplements in his diet. So take a look!

FISH OIL

Angelov recommends a fish oil supplement that is rich in heart-healthy, anti-inflammatory omega-3 fatty acids.

VITAMIN D

Most of the US population is deficient in the ‘sunshine vitamin,’ so Angelov recommends taking vitamin D at least from November to March.

WHEY PROTEIN

He recommends taking whey protein because it contains BCAAs, which are crucial for muscle building, recovery, and even fat loss.

SUPPLEMENTAL GREENS

While Angelov does not recommend using supplements to replace eating whole fruits and vegetables, he still believes that a green supplement is a good idea.

CINNAMON

Having cinnamon in the diet can protect you from the harmful effects of free radicals that can cause diseases and premature aging. Having cinnamon in the diet can help manage blood sugar levels and protect you from diseases.

Lazar Angelov

TURMERIC

In order to get the best levels of curcumin, the anti-inflammatory, anti-cancer component in turmeric, Angelov recommends taking this supplement.

PROBIOTICS

For a strong, healthy immune system, a healthy gut is crucial. Probiotics not only improve digestion but also strengthen your overall health.

That was all about the supplements that Lazar Angelov takes in his diet. In the next section, we will see his own personal statements on most asked fitness questions!

Lazar Angelov Fitness Interview

Transformation story:

I was a basketball player when I was younger. I had two basketball workouts a day and a weight workout in-between. I didn’t eat regularly because I had no clear idea of how to structure my diet. A couple of times I basically passed out because I was too tired and I didn’t recover properly.

As an ectomorph, I was naturally pretty lean and I also did a lot of aerobic exercises during the day, so I couldn’t gain muscle mass back then.

After I stopped playing professional basketball I spent a year in the army. I got out of shape and it was very hard for me to decide in which direction I should go with my life.

Since fitness was my second passion behind basketball, I decided to put all my effort into it and that was the turning point for me.

Were there any unique challenges or circumstances that made your transformation particularly difficult?

It was tough for me when I wasn’t very well off financially and I had to work two jobs in order to make enough money to keep going in the direction that I wanted. I worked as a personal trainer during the day and as a security guard at night.

It was hard because I didn’t get enough rest, but it was worth it. When you really, really want something, nothing can stop you from achieving it.

Lazar Angelov

What is your life like now that you’ve made a transformation?

Most people believe that once 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. I have to give 100% all the time and if I start living like most people do I quickly get out of shape. A lot of people think that they give it their all, but they are actually far from that; they say they do everything at 100%, but things still don’t work out for them.

Only after they have seen how a single day of my life goes, they find out that the effort that they put in is about half of what is actually needed.

What motivates you to keep going and push harder?

My motivation comes from my fans, who support me all the time, and my clients, who I helped transform their lifestyles and bodies.

What is your next goal?

My goal is to promote fitness as much as possible around the world. I will strive to make the fitness model physique become the standard for a male body.

I have a lot of projects in my head that require time and due to my job, I never have enough of that.

What is your current training philosophy?

I always liked heavy workouts, so I still continue to lift heavy. Regardless of whether I’m bulking or cutting, I still lift heavy. If you’re a natural athlete with an ectomorph body type (my body type is actually a mix between an ectomorph and mesomorph) you should use heavier weights to maintain good muscle density.

I don’t pay attention to the particular days of the week and I only rest when I really feel I need rest. Most of the exercises that I do are different every time. Only the basic exercises such as squat, bench press, and deadlift are always present, but I also try to do them in a different way every time.

I have noticed that a lot of personal trainers and professional fitness models are always trying to change things up in order to stress the muscles. They use different techniques, which sometimes take them away from the basic principles, which are that the range between 5 and 8 repetitions is the best for achieving muscle hypertrophy and that increasing the weight in a certain exercise also stresses the muscle. So I try to make small changes while sticking to the basic principles of bodybuilding at the same time.

Favorite form of cardio?

I prefer regular cardio or sprints. I don’t like doing that in the gym though; I just don’t have the mood for that. I like cardio in the park, even when it’s cold outside.

I run pretty much the same distance every cardio session and I try to finish faster than the previous time I ran the same distance. Next time I would sprint for 100 meters, followed by 1 minute of walking, then sprinting again and switching between the two paces for a certain period of time. I don’t do cardio for a long period of time because that causes me to lose a lot of muscle mass. Also, I try to avoid some types of HIIT, which have more arm movements because that also causes me to lose muscle mass.

Basically, I never do cardio for more than 20 minutes and I suggest other ectomorphs stick to that duration as well.

Do you bulk and cut or stay lean year-round?

I bulk when I’m trying to look bigger but also to increase my strength. So I bulk during the winter when my body fat % goes to about 10-12% and I lift very heavy in order to be able to gain at least a couple of pounds of clean muscle mass. Right now I am almost at the maximum of my potential, but since strength parameters are increasing, that means I can increase my muscle mass as well, so every year I try to increase a little bit of quality muscle mass. When a person has reached his genetic potential, it is very hard to gain more muscle mass; without using anabolic steroids of course. Beginners put on muscle mass very fast because their muscles take any type of pressure on them as a type of stress.

Only after a certain period of time do they adapt and the strategy for each person should be changed in order to keep progressing.

The difference in my bulking diet compared to the ones I used in the past is that now I add more fat to my menu; both saturated and unsaturated. The reason for that is that it helps me maintain higher levels of testosterone, which actually has a very positive effect on my strength and my muscle mass gains. As far as my cutting diet, nowadays I go for longer periods on a low carb diet, instead of going on a ketogenic diet. Keto diets cause me to lose a lot of muscle mass. Most of the time I would be on a low carb or carb cycling diet, but mainly low carb because I’m able to maintain strength and muscle density. On the other hand, being on low-carb diets does not allow me to burn fat very quickly.

Lazar Angelov

What has been your biggest accomplishment in the fitness field?

The fact that I do what I like and I also motivate people to work out. This is what is important to me. My sponsorship contracts with Mutated Nation and Nike are also achievements of some kind for me. Some websites nominated me for the most aesthetic physique and for the best fitness model of 2012, so that also gives me a lot of confidence as well. Very soon an interview with me should be coming out in Men’s Health magazine in Bulgaria, which is also an achievement for me, given the fact that Men’s Health is one of the most popular magazines worldwide.

But the main thing for me remains motivating people and helping them transform their bodies. This is what I live for.

What are your best 3 tips for someone looking to reach their goal physique?

  1. To be patient – “Rome wasn’t built in a day”
  2. Staying consistent with both your diet and training routine
  3. Never give up no matter the obstacle that is placed in front of you

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