{"id":285335,"date":"2017-02-10T09:40:00","date_gmt":"2017-02-10T08:40:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=285335"},"modified":"2023-09-08T09:08:15","modified_gmt":"2023-09-08T07:08:15","slug":"lazar-angelov-si-planul-sau-de-alimentatie-si-nutritie","status":"publish","type":"post","link":"https:\/\/gymbeam.ro\/blog\/lazar-angelov-si-planul-sau-de-alimentatie-si-nutritie\/","title":{"rendered":"Lazar Angelov \u0219i planul s\u0103u de alimenta\u021bie \u0219i nutri\u021bie"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.ro\/blog\/lazar-angelov-si-planul-sau-de-alimentatie-si-nutritie\/#Informatii_de_baza\" title=\"Informa\u021bii de baz\u0103\">Informa\u021bii de baz\u0103<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.ro\/blog\/lazar-angelov-si-planul-sau-de-alimentatie-si-nutritie\/#Lazar_Angelov_si_antrenamentul_sau\" title=\"Lazar Angelov \u0219i antrenamentul s\u0103u\">Lazar Angelov \u0219i antrenamentul s\u0103u<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.ro\/blog\/lazar-angelov-si-planul-sau-de-alimentatie-si-nutritie\/#Lazar_Angelov_si_alimentatia_sa\" title=\"Lazar Angelov \u0219i alimenta\u021bia sa\">Lazar Angelov \u0219i alimenta\u021bia sa<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.ro\/blog\/lazar-angelov-si-planul-sau-de-alimentatie-si-nutritie\/#Interviu_cu_Lazar_Angelov\" title=\"Interviu cu Lazar Angelov\">Interviu cu Lazar Angelov<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.ro\/blog\/lazar-angelov-si-planul-sau-de-alimentatie-si-nutritie\/#Lazar_Angelov_si_suplimentele\" title=\"Lazar Angelov \u0219i suplimentele&nbsp;\">Lazar Angelov \u0219i suplimentele&nbsp;<\/a><\/li><\/ul><\/nav><\/div>\n\n<p class=\"has-text-align-left\">Lazar Angelov&nbsp;<strong>este un model de fitness foarte popular<\/strong>, care \u00ee\u0219i motiveaz\u0103 prin intermediul&nbsp;re\u021belelor de socializare, milioane de sus\u021bin\u0103tori fitness din \u00eentreaga lume. Pasiunea sa pentru&nbsp;fitness, poate chiar pu\u021bin \u0219i genetic\u0103, l-au predestinat pentru a deveni&nbsp;<strong>cel mai admirat model&nbsp;<\/strong><strong>de fitness din lume<\/strong>. Lazar Angelov este de asemenea, un antrenor personal \u0219i \u00een prezent este&nbsp;sponsorizat de Nike.<\/p>\n\n\n\n<p class=\"has-text-align-left\">Este adev\u0103rat c\u0103 Lazar are genetica perfect\u0103, dar<strong>&nbsp;genetica nu este totul pentru voi<\/strong>. Prin&nbsp;urmare, se dedic\u0103 100%, \u0219i d\u0103 totul \u00een dieta strict\u0103 \u0219i antrenamentul intensiv.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Informatii_de_baza\"><\/span>Informa\u021bii de baz\u0103<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Data na\u0219terii:<\/strong>&nbsp;22 septembrie 1984<\/p>\n\n\n\n<p><strong>Locul na\u0219terii:<\/strong>&nbsp;Sofia, Bulgaria<\/p>\n\n\n\n<p><strong>\u00cen\u0103l\u021bimea::<\/strong>&nbsp;180 cm<\/p>\n\n\n\n<p class=\"has-text-align-left\"><strong>Greutatea:<\/strong>&nbsp;90 kg<\/p>\n\n\n\n<p class=\"has-text-align-left\">\u00cencep\u00e2nd de la 10 ani, Lazar a f\u0103cut baschet de performan\u021b\u0103, iar la 13 ani, pe l\u00e2ng\u0103 antrenamentele de baschet avea <strong>\u0219i un antrenament de for\u021b\u0103<\/strong>. \u00cen acel moment nu avea nicio informa\u021bie despre ce \u00eenseamn\u0103 o diet\u0103 s\u0103n\u0103toas\u0103, alimenta\u021bia nu o considera ca un factor important, iar mesele lui nu puteau fi numite regulate.<\/p>\n\n\n\n<p><em><span style=\"color: #339966;\"><span style=\"color: #000000;\">\u201cAm fost un ectomorf tipic slab, care a efectuat \u00een timpul zilei, o mul\u021bime de antrenamente&nbsp;aerobice, a\u0219a c\u0103&nbsp;<strong>nu am putut ob\u021bine masa muscular\u0103.<\/strong>\u201c&nbsp;<\/span><span style=\"color: #ff6600;\">[1]<\/span><\/span><\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"has-text-align-left\">Dup\u0103 opera\u021bia la genunchi a fost nevoit s\u0103-\u0219i \u00eencheie cariera \u00een baschet, a\u0219a c\u0103 a mers un an \u00een armat\u0103. \u00cen timpul acela <strong>\u0219i-a ie\u0219it din form\u0103<\/strong>&nbsp;\u0219i nu \u0219tia s\u0103 se decid\u0103 \u00een ce direc\u021bie ar trebui s\u0103-\u0219i&nbsp;continue via\u021ba.<\/p>\n\n\n\n<p class=\"has-text-align-left\"><em><span style=\"color: #339966;\"><span style=\"color: #000000;\">\u201cImediat dup\u0103 baschet, fitness-ul a fost a doua mea pasiune, a\u0219a c\u0103 am decis s\u0103 pun totul \u00een&nbsp;acest sport \u0219i dintr-o dat\u0103&nbsp;<strong>\u00een via\u021ba mea s-a produs o mare schimbare.<\/strong>\u201d&nbsp;<\/span><span style=\"color: #ff6600;\">[1]<\/span><\/span><\/em><\/p>\n\n\n\n<p class=\"has-text-align-left\">Mul\u021bi oameni m\u0103 \u00eentreab\u0103 de ce nu merg \u00een baruri sau cel pu\u021bin s\u0103 beau ceva o dat\u0103 la ceva timp. &#8220;C\u0103ci nimic nu \u021bi se \u00eent\u00e2mpl\u0103&#8221;,&nbsp;spun ei.<\/p>\n\n\n\n<p class=\"has-text-align-left\"><span style=\"color: #000000;\"><em>Pentru mine, acest&nbsp;<strong>&#8220;NIMIC&#8221;<\/strong>&nbsp;este ceea ce separ\u0103 standardul&nbsp;de cei peste medie. &#8220;Peste&nbsp;medie&#8221;&nbsp;este \u00een ce eu depun cel mai mult efort; standardul este ultimul lucru, \u00een care a\u0219 dori&nbsp;s\u0103 m\u0103 aflu. Vede\u021bi c\u00e2t de mult \u00eenseamn\u0103 acest&nbsp;&#8220;NIMIC&#8221;?<\/em><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Lazar_Angelov_si_antrenamentul_sau\"><\/span>Lazar Angelov \u0219i antrenamentul s\u0103u<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"has-text-align-left\">Acest bulgar celebru se antreneaz\u0103&nbsp;<strong>de 5 ori pe s\u0103pt\u0103m\u00e2n\u0103<\/strong>&nbsp;\u0219i \u00een fiecare zi se concentreaz\u0103 pe&nbsp;un grup de mu\u0219chi diferit. \u00cen principal se concentreaz\u0103 pe<strong>&nbsp;mi\u0219c\u0103ri complexe,<\/strong>&nbsp;dar, de&nbsp;asemenea, face c\u00e2teva exerci\u021bii izolate pentru grupuri de mu\u0219chi specifice. Cu toate c\u0103 Lazar<strong>&nbsp;ridic\u0103 greut\u0103\u021bi,<\/strong>&nbsp;dar \u00eentotdeauna pune accent pe tehnica corect\u0103 a exerci\u021biilor.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">LUNI: PIEPT \u0218I ABDOMEN<\/h3>\n\n\n\n<p>\u2022 Bench Press pe plan orizontal: 4 seturi de 8-10 repet\u0103ri<\/p>\n\n\n\n<p>\u2022&nbsp;Presiuni pe banca \u00eenclinat\u0103 cu haltera: 4 seturi de 8-10 repet\u0103ri<\/p>\n\n\n\n<p>\u2022&nbsp;Presiuni \u00een pozi\u021bia culcat\u0103 pe banca declinat\u0103 cu capul \u00een jos: 4 seturi de 8-10 repet\u0103ri<\/p>\n\n\n\n<p>\u2022&nbsp;Pullover cu o halter\u0103: 3 seturi de 10-12 repet\u0103ri<\/p>\n\n\n\n<p>\u2022&nbsp;Presa hammer: 3 seturi de 10-12 repet\u0103ri<\/p>\n\n\n\n<p>\u2022&nbsp;A\u0219ezare-culcare cu sarcin\u0103: 4 seturi de 12 p\u00e2n\u0103 la epuizare<\/p>\n\n\n\n<p>\u2022&nbsp;Vis pe bar\u0103 cu picioarele \u00een fa\u021b\u0103: 4 seturi de 12 p\u00e2n\u0103 la epuizare<\/p>\n\n\n\n<p>\u2022&nbsp;Ridic\u0103ri scurte pe lateral pe banca extensiv\u0103: 4 seturi de 12 p\u00e2n\u0103 la epuizare<\/p>\n\n\n\n<p>\u2022&nbsp;\u00cenclin\u0103ri \u00eempotriva rezisten\u021bei: 4 seturi de 12 p\u00e2n\u0103 la epuizare<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">MAR\u021aI: SPATE, TRAPEZ, ANTEBRA\u021a<\/h3>\n\n\n\n<p>\u2022&nbsp;R\u00e2mat din aplecat: 4 seturi de 8-10 repet\u0103ri<\/p>\n\n\n\n<p>\u2022&nbsp;Deadlift: 4 seturi de 8-10 repet\u0103ri<\/p>\n\n\n\n<p>\u2022&nbsp;Trac\u021biuni la helcometru: 4 seturi de 10-12 repet\u0103ri<\/p>\n\n\n\n<p>\u2022&nbsp;Pull-up-uri: 4 seturi de 10-12 repet\u0103ri<\/p>\n\n\n\n<p>\u2022&nbsp;Ridic\u0103ri de umeri: 6 seturi de 10-12 repet\u0103ri<\/p>\n\n\n\n<p>\u2022&nbsp;\u00cendoirea \u00eencheieturii m\u00e2inii \u00een picioare pe spate: 4 seturi de 12 p\u00e2n\u0103 la epuizare<\/p>\n\n\n\n<p>\u2022 \u00cendoirea \u00eencheieturii m\u00e2inii pe banc\u0103: de 4 seturi 12 p\u00e2n\u0103 la epuizare<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">MIERCURI: BRA\u021aE \u0218I ABDOMEN<\/h3>\n\n\n\n<p>\u2022&nbsp;Presa militar\u0103 de la ceaf\u0103: 3 seturi de 8-10 repet\u0103ri<\/p>\n\n\n\n<p>\u2022&nbsp;Pres\u0103 pe umeri: 4 seturi de 8-10 repet\u0103ri<\/p>\n\n\n\n<p>\u2022&nbsp;\u00cen lateral cu gantere \u00een picioare: 4 seturi de 10-12 repet\u0103ri<\/p>\n\n\n\n<p>\u2022&nbsp;Ridic\u0103ri \u00een fa\u021b\u0103 cu un disc: 4 seturi de 10-12 repet\u0103ri<\/p>\n\n\n\n<p>\u2022&nbsp;A\u0219ezat \u0219i aplecat, ridic\u0103ri laterale cu am\u0103ndou\u0103 m\u00e2ini: 4 seturi de 10-12 repet\u0103ri<\/p>\n\n\n\n<p>\u2022&nbsp;Ridic\u0103ri \u00een pozi\u021bia culcat pe banc\u0103 \u00eenclinat\u0103 cu capul sus: 4 seturi de 12 repet\u0103ri p\u00e2n\u0103 la epuizare<\/p>\n\n\n\n<p>\u2022&nbsp;A\u0219ezare-culcare cu sarcin\u0103: 4 seturi de 12 repet\u0103ri p\u00e2n\u0103 la epuizare<\/p>\n\n\n\n<p>\u2022&nbsp;Ridic\u0103ri de picioare din at\u00e2rnat: 4 seturi de 12 repet\u0103ri p\u00e2n\u0103 la epuizare<\/p>\n\n\n\n<p>\u2022 \u00cenclin\u0103ri laterale scurte pe banca extensiv\u0103: 4 seturi de 12 repet\u0103ri p\u00e2n\u0103 la epuizare<\/p>\n\n\n\n<p>\u2022&nbsp;Ridic\u0103ri scurte ale trupului pe lateral culcat, cu bra\u021bele \u00eencruci\u0219ate pe piept: 4 seturi de 12 repet\u0103ri p\u00e2n\u0103 la epuizare<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">JOI: BRA\u021aE \u0218I ANTEBRA\u021a<\/h3>\n\n\n\n<p>\u2022&nbsp;Bench Press cu prindere \u00eengust\u0103: 4 seturi de 8-10 repet\u0103ri<\/p>\n\n\n\n<p>\u2022&nbsp;Extensii de triceps, pres\u0103 \u00een picioare, presiune cu dou\u0103 m\u00e2ini prin partea de sus: 4 seturi de 8-10 repet\u0103ri<\/p>\n\n\n\n<p>\u2022&nbsp;Extensii de triceps, \u00eendreaptarea antebra\u021bului, aplecat \u00een pozi\u021bie orizontal\u0103, cu o m\u00e2n\u0103 \u0219i cu cealalt\u0103 sprijinindu-se de genunchi: 4 seturi de 12-15 repet\u0103ri<\/p>\n\n\n\n<p>\u2022&nbsp;Trac\u021biuni biceps pe bar\u0103 EZ \u00een picioare: 4 seturi de 8-10 repet\u0103ri<\/p>\n\n\n\n<p>\u2022&nbsp;Extensii de triceps cu haltere \u00eentr-o prindere \u00eengust\u0103: 4 seturi de 8-10 repet\u0103ri<\/p>\n\n\n\n<p>\u2022&nbsp;Ridicare hammer: 4 seturi de 8-10 repet\u0103ri pe fiecare bra\u021b<\/p>\n\n\n\n<p>\u2022&nbsp;Ridicare concentrat\u0103 pe biceps cu gantere: 4 seturi de 12-15 repet\u0103ri<\/p>\n\n\n\n<p>\u2022&nbsp;Rotirea din \u00eencheietura m\u00e2inilor cu halter\u0103 mare, prindere de jos: 4 seturi de 12 repet\u0103ri p\u00e2n\u0103 la epuizare<\/p>\n\n\n\n<p>\u2022&nbsp;Rotirea din \u00eencheietura m\u00e2inilor cu halter\u0103 mare, prindere de jos: 4 seturi de 12 repet\u0103ri p\u00e2n\u0103 la epuizare<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">VINERI: PICIOARE \u0218I ABDOMEN<\/h3>\n\n\n\n<p>\u2022&nbsp;Genuflexiuni: 4 seturi de 12-15 repet\u0103ri<\/p>\n\n\n\n<p>\u2022&nbsp;Genuflexiuni pe banc\u0103: 4 seturi de 12-15 repet\u0103ri<\/p>\n\n\n\n<p>\u2022&nbsp;Genuflexiuni bulg\u0103re\u0219ti: 4 seturi de 12-15 repet\u0103ri<\/p>\n\n\n\n<p>\u2022&nbsp;\u00cendrept\u0103ri cu picioarele drepte \u00een a\u0219ezare: 4 seturi de 15-20 repet\u0103ri<\/p>\n\n\n\n<p>\u2022&nbsp;\u00cendreptare cu membrele inferioare \u00eentinse: 4 seturi de 12-15 repet\u0103ri<\/p>\n\n\n\n<p>\u2022&nbsp;Flexii pentru biceps femural \u00een culcare: 4 seturi de 15-20 repet\u0103ri<\/p>\n\n\n\n<p>\u2022&nbsp;Kickback pentru fesieri: 4 seturi de 20-25 repet\u0103ri<\/p>\n\n\n\n<p>\u2022&nbsp;Ridic\u0103ri de gambe la aparat: 4 seturi de 20-25 repet\u0103ri<\/p>\n\n\n\n<p>\u2022&nbsp;Ridic\u0103ri de gambe la Leg Press: 4 seturi de 20-25 repet\u0103ri<\/p>\n\n\n\n<p>\u2022 Abdomene cu greutate ad\u0103ugat\u0103. 4 seturi de 12 repet\u0103ri p\u00e2n\u0103 la epuizare<\/p>\n\n\n\n<p>\u2022 \u00cenclin\u0103ri laterale scurte pe banca extensiv\u0103: 4 seturi de 12 repet\u0103ri p\u00e2n\u0103 la epuizare<\/p>\n\n\n\n<p>\u2022 Rota\u021bii de trunchi \u00een picioare cu bara pe umeri: 4 seturi de 12 repet\u0103ri p\u00e2n\u0103 la epuizare<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Lazar \u0219i leg\u0103tura sa cu antrenamentul cardio<\/h3>\n\n\n\n<p class=\"has-text-align-left\">Lazar <strong>prefer\u0103 pierderea gr\u0103similor mai \u00eenceat\u0103<\/strong>, astfel \u00ee\u0219i men\u021bine masa muscular\u0103 masiv\u0103, \u00een timp ce sunt arse gr\u0103simile. \u00cen afar\u0103 de alimenta\u021bie, el petrece timp de 15 &#8211; 20 de minute \u00een cardio antrenare \u0219i <strong>prefer\u0103 antrenamentul HIIT<\/strong>, ceea ce \u00eel ajut\u0103 la arderea gr\u0103similor men\u021bin\u00e2ndu-\u0219i \u00een acela\u0219i timp forma atletic\u0103.<\/p>\n\n\n\n<p><span style=\"color: #000000;\"><em>&#8220;Am t<\/em><em>r<\/em><em>\u0103it \u00een via\u021b\u0103 momentele grele \u0219i o mul\u021bime de frustr\u0103ri, dar <strong>de fiecare dat\u0103 c\u00e2nd am c\u0103zut, am reu\u0219it s\u0103 m\u0103 ridic.<\/strong> Anul trecut a fost pentru mine cel mai dificil an. Trupul meu nu este mai puternic dec\u00e2t \u00eenainte, dar voin\u021ba m\u0103 \u00eempinge mai departe. Vreau s\u0103 ating asta din nou, \u0219i nu numai pentru mine, dar pentru to\u021bi cei care se confrunt\u0103 cu o perioad\u0103 dificil\u0103 \u00een via\u021ba lor. Sunt convins de faptul, c\u0103 atunci c\u00e2nd fiecare dintre noi v-a crede \u00een sine \u0219i ne vom sprijini reciproc, <strong>atingem obiectivele noastre<\/strong> &#8220;.<\/em><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Sfaturile de antrenament ale lui Lazar:<\/h3>\n\n\n\n<p>\u2022 mai bine supraantrenare dec\u00e2t lipsa de antrenament<\/p>\n\n\n\n<p>\u2022 concentreaz\u0103 te pe obiectivele tale<\/p>\n\n\n\n<p>\u2022 include exerci\u021bii combinate \u00een fa\u021ba celor izolate<\/p>\n\n\n\n<p>\u2022 nu te teme s\u0103 ridici greut\u0103\u021bi mari<\/p>\n\n\n\n<p>\u2022 exerci\u021bii izolate sunt de asemenea importante<\/p>\n\n\n\n<p>\u2022 nu exist\u0103 nici o scurt\u0103tur\u0103, doar munca grea<\/p>\n\n\n\n<p>\u2022 dac\u0103 dori\u021bi corpul bine format, antrenamentele voastre ar trebui s\u0103 fie intense<\/p>\n\n\n\n<p class=\"has-text-align-left\">\u2022 ave\u021bi r\u0103bdare \u0219i nu renun\u021ba\u021bi niciodat\u0103 <span style=\"color: #ff6600;\"><em>[2]<\/em><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Lazar_Angelov_si_alimentatia_sa\"><\/span>Lazar Angelov \u0219i alimenta\u021bia sa<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"has-text-align-left\">Pentru a atinge statura trupului pe care \u00eel are, \u0219i cu care oric\u0103nd se poate m\u0103ndri, trebuie s\u0103 fie foarte consistent \u00een alimenta\u021bie. Consum\u0103 7 mese pe zi, cu intervalul de 2-3 ore \u00eentre fiecare.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Mic dejun:<\/strong><\/p>\n\n\n\n<p>\u2022&nbsp;Ou\u0103<\/p>\n\n\n\n<p>\u2022&nbsp;Terci de ov\u0103z<\/p>\n\n\n\n<p>\u2022&nbsp;Unt de arahide<\/p>\n\n\n\n<p>\u2022&nbsp;Grapefruit<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Gustare:<\/strong><\/p>\n\n\n\n<p>\u2022 Orez<\/p>\n\n\n\n<p>\u2022 Piept de pui<\/p>\n\n\n\n<p>\u2022 Broccoli<\/p>\n\n\n\n<p>\u2022 Paste<\/p>\n\n\n\n<p>\u2022 Ton<\/p>\n\n\n\n<p>\u2022 Avocado<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Pr\u00e2nz:<\/strong><\/p>\n\n\n\n<p>\u2022 Paste<\/p>\n\n\n\n<p>\u2022 Ton<\/p>\n\n\n\n<p>\u2022 Avocado<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Masa de dup\u0103 antrenament:<\/strong><\/p>\n\n\n\n<p>\u2022 Orez<\/p>\n\n\n\n<p>\u2022 Piept de pui<\/p>\n\n\n\n<p>\u2022 Somon<\/p>\n\n\n\n<p>\u2022&nbsp;Salat\u0103 verde<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Cin\u0103:<\/strong><\/p>\n\n\n\n<p>\u2022 Somon<\/p>\n\n\n\n<p>\u2022&nbsp;Salat\u0103 verde<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>\u00cenainte de culcare:<\/strong><\/p>\n\n\n\n<p>\u2022 Cottage Cheese<\/p>\n\n\n\n<p>\u2022 Broccoli<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Lazar Angelov este un exemplu perfect de faptul c\u0103, <strong>alimenta\u021bia este cel mai important lucru \u00een culturism<\/strong>. Pe 12. septembrie 2015 a fost <strong>operat la ambii genunchi<\/strong> \u0219i \u00een lunile urm\u0103toare <strong>\u0219i la coate<\/strong>. Pe re\u021belele sale de socializare el a specificat, c\u0103 cauza opera\u021biei a fost <strong>epicondilit\u0103<\/strong>. Epicondilit\u0103, cunoscut\u0103 \u0219i sub denumirea cotul tenismenului, este o boal\u0103 degenerativ\u0103 \u0219i <strong>inflamatorie a tendoanelor<\/strong>. <span style=\"color: #ff6600;\"><em>[2]<\/em><\/span><\/p>\n\n\n\n<p><span style=\"color: #339966;\"><em><span style=\"color: #000000;\">&#8220;Motivul acestei boli a fost lipsa de odihn\u0103 a tendoanelor, pentru c\u0103 \u00een ultimii 4 ani, am \u00eencercat \u00een mod constant s\u0103 m\u0103 men\u021bin \u00een form\u0103.&#8221;<\/span> <\/em><\/span><em><span style=\"color: #ff6600;\">[2]<\/span><\/em><\/p>\n\n\n\n<p>\u00cen ciuda faptului, c\u0103 nu a fost \u00een sala de sport c\u00e2teva luni, <strong>\u00eenc\u0103 au fost vizibili mu\u0219chii separa\u021bi<\/strong> \u0219i acest lucru \u00eel confirma fanilor lui, foarte des prin distribuirea fotografiilor pe re\u021belele de socializare. Dup\u0103 toate opera\u021biile, Lazar a reu\u0219it s\u0103 <strong>ob\u021bin\u0103 forma precedent\u0103 \u00een mai pu\u021bin de 9 luni.<\/strong><\/p>\n\n\n\n<p><em>&#8220;Am reu\u0219it! Aici este schimbarea mea dup\u0103 4 opera\u021bii. <strong>Am pierdut mu\u0219chii mei, dar niciodat\u0103 credin\u021ba!&#8221;<\/strong><\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Interviu_cu_Lazar_Angelov\"><\/span>Interviu cu Lazar Angelov<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Ai avut ceva provoc\u0103ri unice sau circumstan\u021be, care \u00ee\u021bi \u00eengreunau schimbarea?<\/strong><\/p>\n\n\n\n<p><em>&#8220;Am avut un timp foarte dificil, mai ales c\u0103nd nu aveam suficien\u021bi bani \u0219i am fost nevoit s\u0103 am dou\u0103 locuri de munc\u0103 ca s\u0103 c\u00e2\u0219tigat destui bani \u0219i s\u0103-mi continui drumul pe care am ales. \u00cen timpul zilei am lucrat ca \u0219i antrenorul personal de fitness \u0219i pe timp de noapte ca paznic. &#8220;<\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Ce te-a motivat s\u0103 continui \u0219i s\u0103 te dep\u0103\u0219e\u0219ti \u00een mod constant?<\/strong><\/p>\n\n\n\n<p><em>&#8220;Fanii care m\u0103 sus\u021bin \u0219i, de asemenea, clien\u021bii pe care i-am ajutat s\u0103-\u0219i schimbe stilul de via\u021b\u0103 \u0219i aspectul lor, sunt motiva\u021bia mea principal\u0103.&#8221;<\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Care este scopul t\u0103u urm\u0103tor?<\/strong><\/p>\n\n\n\n<p><em>&#8220;Scopul meu este de a r\u0103sp\u00e2ndi fitness, publicului larg la nivel mondial. Fac tot posibilul pentru ca figura modelelor fitness s\u0103 devin\u0103 aspectul standard al corpului masculin.&#8221;<\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Filosofia mea de antrenament?<\/strong><\/p>\n\n\n\n<p><em>&#8220;Antrenamentul meu nu este definit \u00eentotdeauna de o anumit\u0103 zi a s\u0103pt\u0103m\u00e2nii \u0219i m\u0103 relaxez doar atunci c\u00e2nd simt c\u0103 am nevoie de asta. Cele mai multe dintre exerci\u021biile mele sunt \u00een continu\u0103 schimbare. Doar exerci\u021biile de baz\u0103, cum sunt genuflexiuni, bench press \u0219i deadlift r\u0103m\u00e2n, dar \u0219i aceste exerci\u021bii \u00een timpul fiec\u0103rui antrenament \u00eencerc s\u0103 le fac altfel.&#8221;<\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Form\u0103 preferat\u0103 de cardio? <\/strong><\/p>\n\n\n\n<p><em>&#8220;Prefer antrenamente cardio regulate sau sprint. C\u00e2nd am ocazia s\u0103 ies \u00een natur\u0103, \u00eemi &nbsp;includ antrenamente cardio \u00een natur\u0103. Chiar dac\u0103 este frig. Nu \u00eentotdeauna am starea de spirit pentru antrenamente cardio \u00een sala de fitness. \u00cen principiu niciodat\u0103 nu exersez cardio mai mult de 20 de minute, iar acela\u0219i lucru a\u0219 recomanda \u0219i celorlal\u021bi ectomorfi.&#8221;<\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Care este cea mai mare realizare a ta, \u00een fitness \u0219i \u00een stilul de via\u021b\u0103 s\u0103n\u0103tos?<\/strong><\/p>\n\n\n\n<p><em>&#8220;Cea mai important\u0103 realizare pentru mine, este faptul c\u0103 fac ceea ce \u00eemi place, \u0219i \u00eei ajut pe al\u021bii s\u0103 ating\u0103 obiectivele lor.&#8221; <span style=\"color: #ff6600;\">[1]<\/span><\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Ascul\u021bi muzic\u0103 \u00een timpul antrenamentelor?<\/strong><\/p>\n\n\n\n<p><em>&#8220;Eu ascult muzic\u0103 peste tot, nu pot tr\u0103i f\u0103r\u0103 ea. De obicei, \u00eemi place hip-hop, mai ales arti\u0219ti precum Rick Ross, sau muzic\u0103 metal \u0219i coloane sonore din filme.&#8221;<\/em><\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p><strong>A\u0219a arat\u0103 un playlist a lui Lazar:<\/strong><\/p>\n\n\n\n<p>\u2022 Rick Ross &#8211; MMG Untouchable<\/p>\n\n\n\n<p>\u2022 Rick Ross &#8211; High definition<\/p>\n\n\n\n<p>\u2022 Rick Ross &#8211; King of diamonds<\/p>\n\n\n\n<p>\u2022 Meek Mill feat. Rick Ross &#8211; Tupac Back<\/p>\n\n\n\n<p>\u2022 Bugatti boyz &#8211; Another one<\/p>\n\n\n\n<p>\u2022 Breaking Benjamin &#8211; Blow me away<\/p>\n\n\n\n<p>\u2022 Paul wall &#8211; They don\u2019t know<\/p>\n\n\n\n<p>\u2022 Nas &#8211; Hate me now<\/p>\n\n\n\n<p>\u2022 Godsmack &#8211; I stand alone<\/p>\n\n\n\n<p>\u2022 Rammstein &#8211; Sonne<\/p>\n\n\n\n<p>\u2022 Tupac &#8211; Breathin<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p><strong>Greut\u0103\u021bi libere sau aparate pentru exerci\u021bii? Ce preferi?<\/strong><\/p>\n\n\n\n<p><em>&#8220;Greut\u0103\u021bi libere? Numai cu ajutorul lor v\u0103 pute\u021bi construi masa muscular\u0103, densitatea \u0219i puterea muscular\u0103. \u00cemi plac antrenamente hardcore, care este \u0219i motivul de ce folosec haltere. Aparatele folosesc la sf\u00e2r\u0219itul antrenamentului.&#8221;<\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Cum arat\u0103 alimenta\u021bia ta la sf\u0103r\u0219irul dietei?<\/strong><\/p>\n\n\n\n<p><em>&#8220;\u00cen primul r\u00e2nd, nu m\u0103n\u00e2nc carbohidra\u021bi, aproximativ 4-5 ore \u00eenainte de culcare. Al doilea pas sunt valuri de carbohidra\u021bi, dup\u0103 care dieta mea se transform\u0103 \u00een cetogen\u0103. Asta fac c\u00e2nd am aproximativ 5% de gr\u0103sime corporal\u0103. Dac\u0103 nu am suficient timp pentru o astfel de preg\u0103tire, \u00eencep direct cu dieta cetogen\u0103. \u00cen acest fel, pierdut mai mult\u0103 mas\u0103 muscular\u0103, dar \u00eemi formez corpul cu mult mai rapid.&#8221;<\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Atletul favorit, culturist sau un model de fitness?<\/strong><\/p>\n\n\n\n<p><em>&#8220;Totdeauna mi-a pl\u0103cut partea estetic\u0103, a\u0219a c\u0103 printre prefera\u021bii mei a\u0219 pune \u0219i nume precum Ulisses Jr. \u0219i Max Philisaire.&#8221; <span style=\"color: #ff6600;\">[3]<\/span><\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Lazar_Angelov_si_suplimentele\"><\/span>Lazar Angelov \u0219i suplimentele&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Lazar recunoa\u0219te c\u0103 consum\u0103 o cantitate ridicat\u0103 de suplimente alimentare. El crede c\u0103, un altet natural ca \u0219i el pentru <strong>a atinge poten\u021bialul s\u0103u genetic<\/strong> are nevoie s\u0103 foloseasc\u0103 toate beneficiile posibile. Suplimentul lui preferat este izolat proteic din zer. Bine\u00een\u021beles, el consum\u0103 BCAA \u0219i &nbsp;L-glutamin\u0103 \u00een timpul zilei, ulei de pe\u0219te, atunci c\u00e2nd este \u00een dieta cu con\u021binut redus de carbohidra\u021bi, stimulent pre-antrenament cu creatin\u0103 \u0219i glucozamin\u0103. <span style=\"color: #ff6600;\"><em>[4]<\/em><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pe Lazar \u00eel pute\u021bi urm\u0103rii \u0219i <strong>pe re\u021belele lui de socializare<\/strong>, unde adesea adaug\u0103 con\u021binut interesant:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Alte antrenamete ale lui Lazar le g\u0103si\u021bi \u00een articolul Lazar Angelov \u0219i antrenametele sale. Dac\u0103 articolul vi s-a p\u0103rut interesant sau v-a inspirat, \u00eel pute\u021bi distribui.<\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/sports-nutrition\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tSports nutrition\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/fitness-and-exercise-equipment\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFitness and Exercises Equipment\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Lazar Angelov e un model bulgar de fitness, o motiva\u021bie uria\u0219\u0103 pentru mul\u021bi fani ai fitness-ului. Inspira\u021bi-v\u0103 din planul de fitness \u0219i dieta lui Lazar Angelov.<\/p>\n","protected":false},"author":25,"featured_media":142106,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":8,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[7790],"tags":[7484,7358,6674,7676],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-285335","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-personalitati-inspiratie","8":"tag-antrenament","9":"tag-nutritie","10":"tag-plan-alimentar","11":"tag-sportivi-faimosi","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Lazar Angelov \u0219i planul s\u0103u de alimenta\u021bie \u0219i nutri\u021bie - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Lazar Angelov e un model bulgar de fitness, o motiva\u021bie uria\u0219\u0103 pentru mul\u021bi fani ai fitness-ului. 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