FWD Abs-The-Secret-Revealed-A-Book-By-Lazar-Angelov

PAGE 1
TABLE OF CONTENTS
INTRODUCTION 3
THE ABS DIET 7
PHASE 1: DETOX 13
18
29
PHASE 4: TRANSFORMATION / KETOGENIC DIET / 31
33
EXERCISES 34
PHASE 1 34
PHASE 2 36
PHASE 3 43
PHASE 4 47
PHASE 5 51
HOW TO 55
SUCCESS STORIES 70
CONCLUSION 75
PAGE 2
Introduction
“You don’t have to be great to start, but you have
to start to be great”
T hard work. There is no

right way is the hard way!
you
edge.
PAGE 3
to do that every day
really
PAGE 4
ever since.
respect
PAGE 5
and
is impressive
the ABS.
PAGE 6
The ABS Diet
“Abs are made in the kitchen.”
PAGE 7
WOMEN
HEIGHT SMALL BONES MEDIUM BONES LARGE BONES
152 cm 38 kg 45 kg 52 kg
154 cm 40 kg 47 kg 54 kg
157 cm 42 kg 49 kg 57 kg
159 cm 44 kg 52 kg 59 kg
162 cm 46 kg 54 kg 61 kg
164 cm 48 kg 56 kg 65 kg
167 cm 49 kg 58 kg 67 kg
169 cm 52 kg 61 kg 70 kg
172 cm 53 kg 63 kg 72 kg
174 cm 55 kg 65 kg 75 kg
177 cm 57 kg 67 kg 78 kg
180 cm 59 kg 70 kg 80 kg
182 cm 61 kg 72 kg 83 kg
PAGE 8
MEN
HEIGHT SMALL BONES MEDIUM BONES LARGE BONES

152 cm 42,5 kg 49,5 kg 57 kg
154 cm 44,5 kg 52 kg 60 kg
157 cm 47 kg 55 kg 63 kg
159 cm 49 kg 57,5 kg 66 kg
162 cm 51,5 kg 60,5 kg 69 kg
164 cm 53,5 kg 63 kg 72,5 kg
167 cm 56 kg 66 kg 76 kg
169 cm 58 kg 68,5 kg 79 kg
172 cm 60,5 kg 71 kg 82 kg
174 cm 52,5 kg 74 kg 85 kg
177 cm 65 kg 76,5 kg 88 kg
180 cm 67,5 kg 79 kg 91 kg
182 cm 70 kg 82 kg 94 kg
185 cm 72 kg 84,5 kg 97 kg
188 cm 74,5 kg 87,5 kg 100,5 kg
190 cm 76,5 kg 90 kg 103,5 kg
193 cm 79 kg 93 kg 106, 5 kg
195 cm 81 kg 95,5 kg 109,5 kg

198 cm 83 kg 98 kg 113 kg
PAGE 9
1. Weight 2. Age 3. Height
FORMULA FOR WOMEN
FORMULA FOR MEN
PAGE 10
EXAMPLE
A man at the age 34 weights 85kg and is 174cm tall. How much calories he needs
to sustain his metabolism at rest:
[66+(13.7 x 85) + (5 x 174) - (6.8 x 34)]
[66+ 1164 + 870 - 231] = 1869 calories
index of physical
1.2 - less or no exercise

1.375
1.55
1.725
1.9
NO SPORT
19 - 30 years 52 (46) g/d 0,8-1 g/kg/day or up to 25%kcal/day

31 - 50 years 52 (52) g/d
51 + years 52 (48) g/d
SPORTS ACTIVE NEGATIVE CALORIC BALANCE POSITIVE CALORIC BALANCE

FOR WHOM /NUTRITION BALANCED DIET LOW CARBOHYDRATE DIET
amateurs 1-2 g kg/d 1.5-2 g kg/d
2-2.4 g kg/d
PAGE 11
PAGE 12
PHASE 1: DETOX
second phase - Metabolic start.
LIST OF FOODS IN THE DETOX PHASE:
1. FISH
2. POULTRY PRODUCTS
PAGE 13
3. DETOX VEGETABLES
C -
ONION (fastens fat breakdown in food)
4. FRUITS WITH LOW SUGAR CONTENT
5. PROBIOTICS
(fermented tea with useful bacteria and incredible metabolic

booster)
6.
PAGE 14
7. SPICES
THE DETOX PHASE SHOULD LOOK LIKE

BREAKFAST LUNCH DINNER
BETWEEN
THE MAIN COURSES
1/2 grapefruit A large green salad with Large amounts of grilled

200 g tuna, dressed with chicken with vegetables
3 egg whites mixed 1 Tbs. olive or linseed oil from the list (steamed or
and 2 Tbs. balsamic raw)
cheese and spices vinegar
A cup of green tea
1 cup of green tea 1 cup of green tea
BETWEEN
THE MAIN COURSES
170 g regular yoghurt without sugar

1 fruit from the list + 60g macadamia
PAGE 15
250 g yoghurt mixed Green leafy vegetables

with a cup of small dressed with linseed oil, or baked salmon with
fruits from the list + 2 1 Tbs. linseed, 1 Tbs. lots of the listed vegeta-
Tbs. chia (seeds of hemp seed, balsamic bles
salvia or sage tea) vinegar, 5 quaileggs
1 cup of ginger tea with
1 cup of green tea 1 cup of green tea lemon
BETWEEN
THE MAIN COURSES
1 fruit + 200 g yoghurt

1 handful mixed raw nuts (almonds, cashew, walnuts, macadamia)
BETWEEN
THE MAIN COURSES
PAGE 16
1 scrambled egg plus SALAD WITH SALMON

two scrambled egg 2 cups leafy vegetables, marinated with dressing
whites, 4 Tbs. curd and but without fats and be
1 Tbs. oator spelt bran salmon dressed with 1
Tbs. olive oil or linseed
1 apple with 1/2 pot of oil , 2 Tbs. balsamic Steamed vegetables
yoghurt /2%/ vinegar or lemon juice
1 cup herbal tea (organic
1 cup of green tea 1 cup ginger tea
BETWEEN
THE MAIN COURSES
2 hard boiled eggs Grilled pangasius with Egg plant, baked with
lemon and olive oil Parmesan cheese and
1/2 grapefruit dressing sidedish with boiled
quinoa (a pseudo cereal
1 cup green tea Vegetable salad (from rich in proteins)
the allowed vegetables)
a cup of ginger tea with
1 cup of kombuchatea 1 tsp. honey and lemon
BETWEEN
THE MAIN COURSES
1 medium sized pear + 3 slices low-fat turkey ham
PAGE 17
PHASE 2: METABOLIC START (low-carbohydrate diet )
1. PROTEINS
2. CEREALS, PSEUDO CEREALS ANDLEGUMES
3. STARCHVEGETABLES:
4. STARCH FRUIT:
- 1 medium sized daily
PAGE 18
SHOULD LOOK LIKE
1/2 cup of yoghurt with Large amounts of Proteins in the form of

3-5 spoons oat bran proteins in the form of
and shredded pear or meat
apple / chicken or eggs
Unlimited amounts of
a cup of green tea Vegetables by choice -
tables
(yoghurt) 1 cup (pepper) mint tea
1 cup of ginger tea with

honey and lemon
BETWEEN
THE MAIN COURSES
g in total
1
50 g goat yoghurt with Vegetable salad Bream with vegetables in

spelt bran and agave foil
nectar, 1 Tbs. hemp Steamed turkey with
seed and 1 Tbs. linseed tomatoes and rosemary A cup of mint tea with
honey and lemon
1 cup of green tea
BETWEEN
THE MAIN COURSES
Smoothie „Green machine“

Super mix of raw cocoa (cacao beans) one bean per 10 kg of weight and manuka (up
PAGE 19
WAY OF PREPARATION
Vegetable Salad
PORTIONS: 2
PRODUCTS
1 small cucumber
1 tomato
1 small bulb sweet onion
1 tsp. olive oil
½ cup (60g) crumbled low-fat feta cheese
.
.
Steamed turkey with tomatoes and rosemary

1PORTIONS 400 g
PRODUCTS ( 4 portions)
turkey meat 200 g

1 onion bulb
4 garlic cloves
2 redpeppers
salt
pepper
bay leaf
rosemary
PAGE 20
ream with vegetables in foil
PRODUCTS FOR ONE SERVING
Vegetables by choice
hour over medium heat.

S
ONE PORTION: 300ML
PRODUCTS
1 hand ful spinach
1 banana
2 celery
2 glasses water or coconut water
PAGE 21
Amaranth with apples Carrot salad Sweet and sour turkey

and walnuts skewers
a cup of ginger tea
A cup of green tea with A cup of mint tea
lemon
BETWEEN
THE MAIN COURSES
An apple with 170 g yoghurt
WAY OF PREPARATION
Amaranth with apples and walnuts

PRODUCTS FOR 4 PORTIONS (2/3 TEA CUP EACH):
1 cup of amaranth
goji berry
crumbled cacao beans
hemp seed
PAGE 22
Carrot salad
PRODUCTS FOR ONE PORTION
1 cup grated carrots
juice of 1 orange
Sweet and sour turkey skewers

TWO SKEWERS PER PORTION (SERVING)
PRODUCTS FOR 4 PORTIONS
6 top turkey
1 red pepper cut to pieces
Step 1.
Step 2.
Step 3.
serve.
PAGE 23
A menu from the detox phase.
WAY OF PREPARATION
S
250G FOR A PORTION
PRODUCTS
1 tsp. pesto
lemon peels
dill
5 cherry tomatoes
uck wheat meatballs with cucumber and sesame salad

PAGE 24
200G - 1 PORTION
2 tsp. cumin
½ tsp. coriander
½ tsp. curcuma
2 tsp. sea and Himalayan salt
oatbran for tumbling and bonding
Oat pudding Salad with chicken, apple Chicken yakitori and

and honey dressing Brussels sprouts with
a cup of green tea with almonds
honey and lemon A cup of ginger tea with
lemon A cup of mint tea
BETWEEN
THE MAIN COURSES
apple
PAGE 25
WAY OF PREPARATION
Oat pudding
150 G PORTION
400 ml. milk
3-4 medium sized apples

1 lemon
3 eggs
½ tsp. baking powder
raisins
S
PRODUCTS FOR ONE SERVING
1 green salad
100 g apples
dressing
2 tbs. honey
50 g feta cheese
1 tsp. ground horseradish
2 tbs. lemonjuice
a pinch of black pepper
a pinch of salt
PAGE 26
the achieved dressing.
C
50 g whole grain bread
25 g peeled almonds
1 grated lemon peel
2 tbs. soy sauce

2 tbs. mirin
2 tbs. sake
4 chicken breasts
Chicken yakitori:
PAGE 27
PAGE 28
PHASE 3: REVOLUTION
2 eggs 1 piece of salmon 1 chicken leg

green salad and cucum-
1 piece of ham ber with lemon juice Brussels sprouts
1/2 tomato
BETWEEN
THE MAIN COURSES
Protein shake
3 slices turkey ham and a piece of cucumber
1/2 pot of yoghurt with 2 Tbs. chia or boiled quinoa
PAGE 29
.
Oatmeal from 100 goat 200 g chicken breasts Salad with a piece of
nuts with hot milk with 100 grice (brown is meat or steamed vegeta-
preferable)
1 banana
100 g vegetable salad 1 cup of vigorous tea
BETWEEN
THE MAIN COURSES
fruit by choice
A dairy product including cheese with fruits (30 g cheese with any fruit or handful of
berries)
Oatmeal from 100 goat 200 g chicken breasts Veal (200 g) with 300 g
nuts with hot milk with 100 grice (brown is baked potatoes
preferable)
1 banana
100 g vegetable salad
BETWEEN
THE MAIN COURSES
1 banana
Oat nuts with milk and dried fruit by choice
40 g powder proteins with milk
PAGE 30
PHASE 4: TRANSFORMATION (Ketogenic diet)
desirable.
tones. Their daily intake is twice as much than the norm or 2 g per kg weight.
PAGE 31
cheese oil
BETWEEN
THE MAIN COURSES
PAGE 32
PHASE 5: MAINTENANCE (Strategy 5+2)
urges
PAGE 33
Exercises
“To achieve what others won’t, you have to do what others don’t.”
I
PHASE 1 two weeks)
PAGE 34
FIRST WEEK
DAY EXERCISE SETS REPS REST REP/SPEED ADDITIONAL

INSTRUCTIONS
MONDAY Incline sit ups 3 failure 30 sec normal
Plank 3 failure 30 sec -
3 failure 30 sec normal
Dumbbell side bends 3 20 30 sec normal each side
Vacuum 3 10 sec 30 sec - lying
WEDNESDAY Incline sit ups 3 failure 30 sec normal
Incline sit ups 4 failure 30 sec normal

FRIDAY
Dumbbell side bends 4 30 30 sec slow each side
PAGE 35
SECOND WEEK

INSTRUCTIONS
MONDAY Incline sit ups 3 failure 20 sec normal
Vacuum 3 20 sec 20 sec -
WEDNESDAY Incline sit ups 3 failure 20 sec normal
3 failure 20 sec slow
Incline sit ups 3 failure 20 sec normal

FRIDAY
Reps X:
PAGE 36
PHASE 2 (three weeks + )
PAGE 37
PAGE 38
FIRST WEEK

INSTRUCTIONS
MONDAY Weighted incline sit ups 3 failure 20 sec normal
Side Bends at hyperextension 3 failure 20 sec - each side
Cable kneeling crunch 3 failure 20 sec normal
Dumbbell side bends 3 failure 20 sec normal each side
Vacuum 3 30sec 20 sec -
WEDNESDAY Weighted incline sit ups 3 failure 20 sec normal
FRIDAY Weighted incline sit ups 3 failure 20 sec slow
Cable kneeling crunch 3 failure 20 sec slow
PAGE 39
SECOND WEEK

INSTRUCTIONS
MONDAY Weighted incline sit ups 3 failure 20 sec slow
WEDNESDAY Weighted incline sit ups 3 failure 20 sec slow
PAGE 40
THIRD WEEK

INSTRUCTIONS
MONDAY Weighted incline sit ups 3 failure 10 sec slow
WEDNESDAY Weighted incline sit ups 3 failure 10 sec slow
PAGE 41
FOURTH + WEEK

INSTRUCTIONS
MONDAY 3
3 -
3 -
3 -
WEDNESDAY 3
3 -
3 -
3 -
FRIDAY 3
3 -
3 -
3 -
Reps X:
PAGE 42
PHASE 3 (three weeks)
PAGE 43
FIRST WEEK

INSTRUCTIONS
MONDAY 2
3 -
WEDNESDAY 2
3 -
FRIDAY 2
3 -
PAGE 44
SECOND WEEK

INSTRUCTIONS
MONDAY 3
3 -
WEDNESDAY 3
3 -
FRIDAY 3
3 -
PAGE 45
THIRD WEEK

INSTRUCTIONS
MONDAY 3
3 -
WEDNESDAY 3
3 -
FRIDAY 3
3 -
Reps X:
PAGE 46
PHASE 4 (three + weeks)
program
PAGE 47
FIRST WEEK

INSTRUCTIONS
MONDAY Hanging leg raise 3 failure 10 sec normal
Swiss ball jackknife 3 failure 10 sec normal
Abdominal air bike 3 failure 10 sec normal
Plank with weights 3 failure 10 sec normal
Side plank 3 failure 10 sec normal each side
Vacuum 3 60sec 10 sec - standing
WEDNESDAY Hanging leg raise 3 failure 10 sec normal
FRIDAY Hanging leg raise 3 failure 10 sec normal
PAGE 48
SECOND WEEK

INSTRUCTIONS
MONDAY Hanging leg raise 3 failure 10 sec normal
3 failure 10 sec normal each side
PAGE 49
THIRD WEEK

INSTRUCTIONS
MONDAY Lying leg raise 3 failure 10 sec normal
Dumbbell side kicks 3 failure 10 sec normal
3 failure 10 sec slow each side
PAGE 50
Reps X:
PHASE 5
WEEK EXERCISE SECONDS SETS REST TIME
1 VACUUM 60 3 20 sec
PAGE 51
WEEK SETS REPETITIONS REST TIME
1 2 failure 20 sec
2 2 failure 20 sec
3 3 failure 10 sec
4 3 failure 10 sec
PAGE 52
INSTRUCTIONS
FIRST Lying leg raise 2 failure 20 sec normal
Plank 2 failure 20 sec normal
Dumbbell side kicks 2 failure 20 sec normal each side
Abdominal pendulum 2 failure 20 sec slow
SECOND 2 failure 20 sec normal
THIRD 3 failure 10 sec normal
FOURTH 3 failure 10 sec normal lying leg raise
PAGE 53 Abdominal pendulum 3 failure 10 sec slow

PAGE 54
PLANK
STEP 1
PAGE 55
STEP 2
VERTICAL LEG RAISES
STEP 1 STEP 2
PAGE 56
DUMBBELL SIDE BENDS
STEP 1 STEP 2
PAGE 57
STEP 1
STEP 2
STEP 1 STEP 2
PAGE 58
CABLE KNEELING CRUNCH
STEP 1 STEP 2
STOMACH VACUUM -
on this phase.
PAGE 59
STEP 1
STEP 2
SWISS BALL CRUNCH
PAGE 60
STEP 1
STEP 2
ABDOMINAL AIR BIKE
PAGE 61
STEP 1
STEP2
PAGE 62
PLANK WITH ARM RAISE
STEP1
STEP2
STEP3
PAGE 63
SIDE PLANK
SWISS BALL JACKKNIFE
movement.
STEP1
PAGE 64
STEP2
HANGING LEG RAISE
STEP1 STEP2
STEP3 STEP4
PAGE 65
ABDOMINAL FLUTTER KICKS
STEP1
STEP2
PLANK WITH WEIGHTS
PAGE 66
SIDE CRUNCH WITH LEG LIFT
STEP1
PAGE 67
STEP2
ABDOMINAL PENDULUM
STEP1
STEP2
PAGE 68
STEP1
STEP2
PAGE 69
Success Stories
“First they will laugh, then they will try to be like you”
T
NASER
by following Lazar Angelov’s training methods.
PAGE 70
-
was nothing that could have possibly stopped me. I started following his training
body I always wanted to have. I am grateful that he helped me and showed me

that achieving a perfect body is possible as long as you eat and train the right way.
for showing me the right path to success.
PAGE 71
-
-
changing experience!
PAGE 72
Lazar used to be his personal trainer
anybody else I knew. He invited me to come and work out at his gym. I did not train
succeed everywhere else. I instantly knew that he was not talking only about the
thing that ever happened to me.
PAGE 73
sincerely hope that this e-book will help you the way it helped me.
PAGE 74
Epilogue
“The only person you should try to be better than is the person
you were yesterday.”
Y you
PAGE 75
you
PAGE 76

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PAGE 1

T hard work. There is no

HEIGHT SMALL BONES MEDIUM BONES LARGE BONES

195 cm 81 kg 95,5 kg 109,5 kg

FORMULA FOR WOMEN

FORMULA FOR MEN

1.2 - less or no exercise

19 - 30 years 52 (46) g/d 0,8-1 g/kg/day or up to 25%kcal/day

SPORTS ACTIVE NEGATIVE CALORIC BALANCE POSITIVE CALORIC BALANCE

amateurs 1-2 g kg/d 1.5-2 g kg/d

second phase - Metabolic start.

LIST OF FOODS IN THE DETOX PHASE:

ONION (fastens fat breakdown in food)

4. FRUITS WITH LOW SUGAR CONTENT

(fermented tea with useful bacteria and incredible metabolic

THE DETOX PHASE SHOULD LOOK LIKE

BREAKFAST LUNCH DINNER

1/2 grapefruit A large green salad with Large amounts of grilled

170 g regular yoghurt without sugar

250 g yoghurt mixed Green leafy vegetables

1 fruit + 200 g yoghurt

BREAKFAST LUNCH DINNER

1 scrambled egg plus SALAD WITH SALMON

BREAKFAST LUNCH DINNER

1 medium sized pear + 3 slices low-fat turkey ham

2. CEREALS, PSEUDO CEREALS ANDLEGUMES

BREAKFAST LUNCH DINNER

1/2 cup of yoghurt with Large amounts of Proteins in the form of

(yoghurt) 1 cup (pepper) mint tea

1 cup of ginger tea with

50 g goat yoghurt with Vegetable salad Bream with vegetables in

Smoothie „Green machine“

½ cup (60g) crumbled low-fat feta cheese

Steamed turkey with tomatoes and rosemary

turkey meat 200 g

hour over medium heat.

1 hand ful spinach

2 glasses water or coconut water

Amaranth with apples Carrot salad Sweet and sour turkey

An apple with 170 g yoghurt

Amaranth with apples and walnuts

1 cup grated carrots

Sweet and sour turkey skewers

PRODUCTS FOR 4 PORTIONS

1 red pepper cut to pieces

BREAKFAST LUNCH DINNER

uck wheat meatballs with cucumber and sesame salad

BREAKFAST LUNCH DINNER

Oat pudding Salad with chicken, apple Chicken yakitori and

PRODUCTS FOR 6 PORTIONS

400 ml. milk

3-4 medium sized apples

50 g whole grain bread

1 grated lemon peel

2 tbs. soy sauce

BREAKFAST LUNCH DINNER

2 eggs 1 piece of salmon 1 chicken leg

BREAKFAST LUNCH DINNER

BREAKFAST LUNCH DINNER

DAY EXERCISE SETS REPS REST REP/SPEED ADDITIONAL

MONDAY Incline sit ups 3 failure 30 sec normal

Plank 3 failure 30 sec -

3 failure 30 sec normal