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Old 02-02-2006, 11:05 AM   #1 (permalink)
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Default From 60 to 80 kgs at 4% bf (my training and nutrition)

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.

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Old 02-02-2006, 03:09 PM   #2 (permalink)
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Default Re: From 60 to 80 kgs at 4% bf (my training and nutrition)

It will be very interesting! You've come a long way! congrats already!
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Old 02-02-2006, 10:29 PM   #3 (permalink)
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Default Re: From 60 to 80 kgs at 4% bf (my training and nutrition)

I will be interested too, brother.
Keep rocking and "le parkouring" in your brain.
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Old 02-02-2006, 11:14 PM   #4 (permalink)
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Default Re: From 60 to 80 kgs at 4% bf (my training and nutrition)

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.
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Old 02-03-2006, 06:48 AM   #5 (permalink)
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Default Re: From 60 to 80 kgs at 4% bf (my training and nutrition)

Nice progression Milko. I definitely look forward to following your log. Your current physique is awesome.
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Old 02-03-2006, 07:42 AM   #6 (permalink)
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Default Re: From 60 to 80 kgs at 4% bf (my training and nutrition)

Nice gains, Milko. It shows that slow and steady wins the race. And you look pretty damn strong, too.
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Old 02-03-2006, 07:45 AM   #7 (permalink)
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Default Re: From 60 to 80 kgs at 4% bf (my training and nutrition)

as with everyone else awesome change there am interested to see your schedule and diet as thats inspirational
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Old 02-03-2006, 07:57 AM   #8 (permalink)
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Default Re: From 60 to 80 kgs at 4% bf (my training and nutrition)

I'm looking forward to following your log! Great progress!
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Old 02-03-2006, 09:24 AM   #9 (permalink)
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Default Year 2002

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
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Old 02-08-2006, 03:22 AM   #10 (permalink)
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Default Re: Year 2002

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)
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Old 02-10-2006, 10:47 AM   #11 (permalink)
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Default Re: Year 2002

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]
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Old 02-10-2006, 10:59 AM   #12 (permalink)
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Default Re: Year 2002

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!).
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Old 02-10-2006, 11:02 AM   #13 (permalink)
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Default Re: Year 2002

Ops! Sorry! Just remove the last ")"
http://spider.noxis.net/pub/fit/movi...ck-clapups.avi
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Old 02-10-2006, 11:29 AM   #14 (permalink)
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Default Re: Year 2002

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...
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Old 02-10-2006, 12:01 PM   #15 (permalink)
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Default Re: Year 2002

[ 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]
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Old 02-10-2006, 11:02 PM   #16 (permalink)
You mean three DOG moon!
 
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Default Re: Year 2002

I'll give it a shot!
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Old 02-11-2006, 09:39 AM   #17 (permalink)
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Default Re: Year 2002

- 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
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Old 02-11-2006, 09:59 AM   #18 (permalink)
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Default Re: Year 2002

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.
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Old 02-11-2006, 12:09 PM   #19 (permalink)
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Default Re: Year 2002

Good job, brother. I am proud of you!
Mary, his girlfriend is a photographer, he has some awesome photos.
Milko, post the hat ones and the one with the dog
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Old 02-13-2006, 12:35 PM   #20 (permalink)
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Default Re: Year 2002

Spider Stamina II: 1) Lunges max-80kg 2) Weighted pullups max-45kg

500g pork, 100g sauerkraut, 3 eggs, 1 kg yoghurt
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Old 02-13-2006, 07:36 PM   #21 (permalink)
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Default Re: Year 2002

Milko

That is an amazing transformation! BTW, how tall are you?
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Old 02-14-2006, 02:28 AM   #22 (permalink)
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Default Re: Year 2002

Thanx for your kind words!
I'm 185 cm /6'1"/ tall.
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Old 02-14-2006, 09:25 AM   #23 (permalink)
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Default Re: Year 2002

The reason I asked is your build is the kind of build I am looking to get. Of course, not in my wildest dreams do I think I can get down to 4% BF! But I am shooting for 10% and at 171 I would like to be around 67 KG maybe as heavy as 70 (or as light as 65). So with you at 80 KG at 185, I think my target number would work on a similar build at my height.

Thanks
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Old 02-16-2006, 01:40 AM   #24 (permalink)
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Default Re: Year 2002

SS2: Side press, max-34kg
5 sets x 15 sec Janda sit-up
Pork, butter, 4 eggs, 300g cheese
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Old 02-16-2006, 12:38 PM   #25 (permalink)
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Default Re: Year 2002

SS: One arm push ups (I use the other arm to support myself with one or more fingers to change resistance as intesity changes)
5 sets x 5 each arm
Pork, butter, cheese, pork liver for dinner
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Old 02-16-2006, 10:02 PM   #26 (permalink)
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Default Re: Year 2002

Geez... Milko, you are one amazing dude. Very impressive!
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Old 02-21-2006, 12:00 AM   #27 (permalink)
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Default Re: Year 2002

SS-II: Barbell Squat
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Old 02-22-2006, 12:43 PM   #28 (permalink)
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Default Re: Year 2002

SS: Military press; max-64(62)kg
Pork, pepperoni, eggs, yoghurt, horseradish, salad.
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Old 02-22-2006, 12:51 PM   #29 (permalink)
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Default A brief history of fat

A brief history of fat:
May 31, 2005: Fat 4.6%=3.2kg; LBM 65.8kg; TBM 69.0kg
Jun 25, 2005: Fat 4.9%=3.6kg; LBM 68.9kg; TBM 72.5kg
Aug 01, 2005: Fat 4.9%=3.5kg; LBM 68.5kg; TBM 72.0kg
Feb 18, 2006: Fat 4.5%=3.2kg; LBM 68.8kg; TBM 72.0kg
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Old 02-23-2006, 05:00 AM   #30 (permalink)
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Default Re: Year 2002

SS: Lunge, max-80kg
Pork, pork liver, eggs, yoghurt, salad.
Food for fun:
- tiramisu
- Captain Morgan (black) + coffee + milk + brown sugar /pre-workout [img]/images/graemlins/smile.gif[/img] /

People, life is good [img]/images/graemlins/smile.gif[/img]
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