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Old 08-03-2011, 07:26 AM   #11
Michael Dowling
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Re: My 7 months progress

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Originally Posted by Vasko Naumov View Post
I'm gonna write the meals from yesterday:

* morning - 1 high fat animal cream
* lunch - 7 boiled eggs, 30 grams of butter, 250 grams of pork tongue, 1 big tomato
* dinner - 3 pork steaks, 50 grams of butter
how long have you been able to maintain that diet? how has your performance been on it? there are almost 0 carbs and very few fruits and vegetables.
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Old 08-03-2011, 10:56 AM   #12
Vasko Naumov
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Re: My 7 months progress

Quote:
how long have you been able to maintain that diet? how has your performance been on it? there are almost 0 carbs and very few fruits and vegetables.
For 7 months now.
My strength is up:
- deadlift + 100lb.
- squat + 60lb.
- pull ups + 40lb.
I don't call it a diet, because from time time I'm eating what I want.
90% of the time I'm sticking to this nutrition. I take supplements: vit. C,A,D and fish oil.
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Old 08-04-2011, 04:17 PM   #13
Michael Dries
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Re: My 7 months progress

height/weight?

Great progress though it looks like you're eating about 2000-2500calories a day? roughly?

What's your programming look like? I know I wouldn't be able to recover with an intake that "low".

Then again, I'm atbout 18% bf so, I guess I could stand to loose some recovery ;-)
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Old 08-05-2011, 02:34 AM   #14
Boris Lau
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Re: My 7 months progress

Wow that's great progress. Impressive you could post those gains on your lifts while getting leaner.
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Old 08-05-2011, 03:05 AM   #15
Vasko Naumov
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Re: My 7 months progress

Quote:
height/weight?
188sm./6'3" - 81kg./178.5lb.
Quote:
Great progress though it looks like you're eating about 2000-2500calories a day? roughly?
Closer to 3000, but the first 4 months I was eating 4000-5000 calories.
Quote:
What's your programming look like? I know I wouldn't be able to recover with an intake that "low".
Monday
Overhead Press 5x5reps
Squat 7x5reps

Tuesday
Circuit training
L-Pull ups 3x6reps
Airborne Lunges 3x10reps
Push ups 3x20reps

Wensday
Bench Press 4x5reps
Deadlift 6x5reps

Thursday
Circuit training
Evil wheel 3x5reps
Pistols 3x7reps
Chin ups 3x10 reps

Friday
Overhead Press 5x5reps
Squat 7x5reps

Saturday
pull ups+dips 5 sets as many as I can.
5 sprints of 100m
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Old 08-05-2011, 04:20 PM   #16
Dave Traeger
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Re: My 7 months progress

What was your weight before? How is your energy levels during the day?
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Old 08-06-2011, 12:00 AM   #17
Vasko Naumov
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Re: My 7 months progress

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What was your weight before? How is your energy levels during the day?
85kg/187lb
My energy levels are great. Some days I can do even 2 workouts, but because I work 10-14 hours I stick to 1 workout.
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Old 08-13-2011, 09:26 AM   #18
Vasko Naumov
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Re: My 7 months progress

http://www.youtube.com/watch?v=AJHn-PuPYR8
The last circuit from my body weight workout.
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Old 08-13-2011, 09:43 AM   #19
Arturo Garcia
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Re: My 7 months progress

Hi Vasko. Honest question here: have you added any muscle in these 7 months? Or just lost fat? I ask because I'm terrible at body fat percentage estimates. From the numbers you posted, it seems you lost a total of about 9 pounds of bodyweight. But you look MUCH more ripped. So I wonder if you only lost 9 pounds of fat.... or if you lost more fat, but gained some muscle, and that is why you're only 9 pounds lighter? I'm genuinely curious.

Also, I know you said how much you added to your DL, squat and weighed pull-up. But can you tell us how much you're lifting? And Press too since you do Presses a lot.
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Old 08-13-2011, 10:38 AM   #20
Vasko Naumov
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Re: My 7 months progress

I gained about 3kg/6lb of active mass while losing the body fat.
This is measurement from the body fat caliper.

Results for set of 5 reps so far:
- Squat: 150kg/330lb
- Overhead press: 65kg/143lb
- Deadlift: 165kg/363
- Pull ups: 28kg/61lb
- Muscle ups: 5 reps without kicking and with full range of motion
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