From 60 to 80 kgs at 4% bf (my training and nutrition)

[Milko Georgiev]

I started low carb and working out for the first time in the middle of June 2002. From 1998 till 2004 I worked at a computer. I don't have a big appetite and get full quick. If I don't move I am not hungry. This is why I was 60 kilos while working at a PC all day. I had always been active so in 2002 I decided to start again. I found Hristo's site (Hristo Hristov is the first guy to ever talk about low carb and Pavel Tsatsouline in Bulgaria) and that's how it all started. This happened right before my birthday. Great gift.Since then I have been putting on 3 kilos a year and I do not wish for more.
I will log my history, present and future workouts and nutrition here.

[Marykaa]

It will be very interesting! You've come a long way! congrats already!

[galya]

I will be interested too, brother.
Keep rocking and "le parkouring" in your brain.

[Terry Monk]

Wow! That's quite the progression. You've added some serious muscle with NO fat. Impressive. I'm anxious to follow along with your log. You Spiders are incredible.

[TrainingGirl]

Nice progression Milko. I definitely look forward to following your log. Your current physique is awesome.

[OldGuy]

Nice gains, Milko. It shows that slow and steady wins the race. And you look pretty damn strong, too.

[BFG]

as with everyone else awesome change there am interested to see your schedule and diet as thats inspirational

[cappuccino]

I'm looking forward to following your log! Great progress!

[Milko Georgiev]

June-December 2002

Training
I started my first year in fitness with only 5 exercises:
- side press
- pull-ups, weighted
- squat
- deadlift
- renegade rows
Going round training: exer1-exer2-...-exerN-exer1-exer2...
Intensity: 90-95% (2-3 reps x 5 sets)
3 workouts weekly.
I did almost the same for 11 months.

Diet
- Low Carbs, High Fat
- 3 meals dayly
- 2500-3000 kcal (50-60% fat, 20-30% protein, less then 10% carbs)
- meat and liver (pork, chicken, fish), eggs, yoghurt, chease, cream, cabbage, cucumber, letuce.


== +100% strenght gain
== +3 kg muscles gain

[Milko Georgiev]

10s X 5r squat /Spider Stamina/
12 behind the neck clapups /new pr/ (old video - http://spider.noxis.net/pub/fit/movi...k-clapups.avi)

[Milko Georgiev]

Spider Stamina ver.2
exer.1: squat
exer.2: cable push-pull

Spider Stamina v2 is unpublished yet but I use it from 2 months.
My clients have excellent results - gaining muscles and strength, burning fat.
In brief:
set-1: 87% 1RM, TUT 1-0-2, rest 180 sec
set-2: 84%, 1-0-2, 180 sec
set-3: 80%, 1-0-3, 180 sec
set-4: 77%, 1-0-3, 90 sec
set-5: 77%, 1-0-3, 90 sec
set-6: 75%, 2-0-3, 90 sec
set-7: 73%, 2-0-3, 90 sec
set-8: 73%, 2-0-3, 90 sec
set-9: 70%, 2-0-3, 90 sec
set-10: 70%, 2-0-3, R.I.P. [img]/images/graemlins/smile.gif[/img]

[Lost Dog]

Your video link doesn't seem to be working. I'd like to know about that exercise.

You seem to have come such a long way with a very minimalist approach to exercises. It's interesting to contrast your workouts to some of the ones that you see so many others doing, where they've got a dozen lifts (and 10 are chest and bicep exercises!).

[Milko Georgiev]

Ops! Sorry! Just remove the last ")"
http://spider.noxis.net/pub/fit/movi...ck-clapups.avi

[Lost Dog]

Wow! I can't even do eight pronated grip pullups in a row! However, I can clap behind my neck MANY more times than that...

[Milko Georgiev]

[ QUOTE ]
Wow! I can't even do eight pronated grip pullups in a row! However, I can clap behind my neck MANY more times than that...

[/ QUOTE ]
Try this:
- 3 sets X 5 reps, rest 3 or more minutes
- put dumbbell between your legs, so you can do ONLY 5 clean reps
- don't use dumbell if you can't do 5 clean reps, use only your body
- if you can't do 5 clean reps, then do only 4 (!); we don't need ugly reps or failure
- do pullups on every workout or even every day

After a month we will see your result [img]/images/graemlins/smile.gif[/img]

[Lost Dog]

I'll give it a shot!

[Milko Georgiev]

- 08 Oct 2004 -
One year ago I injured my wrist playing soccer and 6 months after that I was out of the gym.
Lost month I reached my stats from year ago.
Personal weight: 69 kg
Deadlift: 140 kg
Side press: 35 kg
Pullup: 43 kg

- 03 Dec 2004 -
Personal weight: 69.5 kg
Deadlift: 150 kg
I do only deadlift and I kick the punching bag.

- 30 Jan 2005 -
Pullup, weighted: 50 kg

- 21 Apr 2005 -
Milko [69 kg pbw] @ 105 kg Lat Pulldown video; DivX 5.1; 1(MB)

- 29 Jun 2005 -
Personal weight: 73 kg
Fat: 4.9%

- 23 Jul 2005 -
Personal weight: 72.5 kg
Lat pull-down: 115 kg [1.59]



- 19 Sep 2005 -
Personal weight: 71 kg
Lat pull-down: 125 kg

- 08 Oct 2005 -
Personal weight: 71.5 kg
Lat pull-down: 127 kg

- 29 Oct 2005 -
Deadlift: 155 kg /I haven't done deadlifts for 10 months/
Personal weight: 72 kg
Fat: 4.5%

- 22 Nov 2005 -
Deadlift: 160 kg /I haven't done deadlifts for 10.5 months [img]/images/graemlins/smile.gif[/img] /
Personal wight: 72 kg

- 12 Dec 2005 -


- 22 Dec 2005 -


- 11 Jan 2006 -
5 clapping pullups with 13 kg dumbbell

- 13 Jan 2006 -
Deadlift, sumo: 150 kg /I have never done sumo deadlifts/

- 17 Jan 2006 -
5 clapping pullups with 17 kg dumbbell

- 18 Jan 2006 -
5 clapping pullups with 22.5 kg dumbbell
10 behind the neck clapping pullups
http://spider.noxis.net/pub/fit/movi...ck-clapups.avi

[Marykaa]

You must be so proud of the progression! It's amazing. I never knew that type of change.. only a slow progress throughout my life, it must be quite exciting.

I really like black and white photography. Do you have alot of photos in that style? (no, I'm not asking for more.. I'm more discrete than that [img]/images/graemlins/smile.gif[/img] just into photography .

OH.. and my boyfriend is jealous of your glutes [img]/images/graemlins/wink.gif[/img]


****

and thanks for the post in my log.. I didn't answere there cause I didn't want to bump up my log just now.