Ventsislav Dimitrov and his training and nutrition plan for maximum shredding
My name is Ventsislav Dimitrov and I am a fitness coach and consultant.
As a youth, I was very tall and skinny and I wanted a change. I used to watch movies with Silvestar Stallone, Arnold Schwarzenegger and Lou Ferrigno and I realized that I wanted to look like them and focused my efforts in the gym. I trained hard every day but my nutrition plan did not correspond with my goals.
At that time information was scarce and most of us did not know what to do. I focused my efforts on studying English so I could read foreign magazines and find information for proper training and nutrition plans, supplementation. Throughout the years, I improved my physical shape and from a boy at 17, weighing 77 kg, now I am 35 years old, 105 kg, a bodybuilding competitor.
A year ago, I started working with Kiril Tanev because for years I have been interested in this field – weight training, healthy nutrition, and supplementation. Being a qualified coach with many achievements in bodybuilding, he evaluated my developed physique, believed in me and we decided that I should participate in “Bodybuilding Tournament” city of Plovdiv, which took place on 21st of April 2018. Thanks to Kiril Tanev, I achieved my best form ever.
Today, I would like to introduce to you my shredding nutrition plan and workouts. For best results, I will also reveal the auxiliary supplementation. It is not complicated but requires consistency and 100% dedication.
My nutrition plan includes the following sources:
Protein: chicken, turkey, lean beef, mackerel, salmon, trout and whites.
Carbohydrates: brown rice, basmati rice, potatoes, sweet potatoes, wholegrain gluten free pasta, fine oats.
Vegetables: broccoli, cucumbers, iceberg, lettuce, cabbage, spinach, rucola, carrots etc.
Fats: coconut oil, olive oil
Nutrition plan Month 1: daily allowance of 350 g carbohydrates which is 3,5 g per 1 kg body weight, 250 g proteins or 2,5 g per 1 kg body weight, 50 g fats – 0,5 g per 1 kg body weight.
6 meals daily, 5 meals include 70 g carbohydrates, 42 g protein and 5 g fats. The last meal includes 0 g carbohydrates, 42 g protein and 25 g fats.
The training plan is 5+1 in the following sequence:
Day 1: Legs, calf
Day 2: Back, traps, cardio – 15-20 minutes
Day 3: Chest
Day 4: Hamstring, abs, cardio – 15-20 minutes
Day 5: Shoulder, arms
Day 6: Rest
Supplementation: Green tea – Cvetita Herbal, l-carnitine – Sport Definition, BCAA Pro – Sport Definition, Glutanic – Sport Definition, Whey protein – Sport Definition, Vitamins – Olimp.
The green tea I take in the morning, before breakfast and after workout; BCAA during workout; Glutamine – the dosage is 7 g, I take it before and after workout and before I go to bed.
Nutrition plan Month 2: daily allowance of 250 g carbohydrates which is 2,5 g per 1 kg body weight, 300 g proteins or 3 g per 1 kg body weight, 50 g fats – 0,5 g per 1 kg body weight.
6 meals daily, 5 meals include 50 g carbohydrates, 50 g protein and 5 g fats. The last meal includes 0 g carbohydrates, 50 g protein and 25 g fats.
The training plan is 4+1 in the following sequence:
Day 1: Legs, calf, cardio – 15 min bicycle
Day 2: Back, traps, rear delt, cardio – 20 minutes treadmill
Day 3: Chest, front and side delt, cardio – 20 minutes treadmill
Day 4: Hamstring, biceps, triceps – super sets
Day 5: Rest
Supplementation: Green tea and Red bomb – Cvetita Herbal, BCAA 8:1:1 – Sport Definition, Protein Isolate – Sport Definition, Vitamins – Olimp and T- Steron – Berserk.
The Green tea and Red bomb – 3 ml, I take in the morning before breakfast and after workout; BCAA during workout; T- Steron 4 capsules after breakfast; Protein Isolate – 1 serving after workout.
Nutrition plan Month 3: daily allowance of 150 g carbohydrates which is 1,5 g per 1 kg body weight, 320 g proteins or 3,2 g per 1 kg body weight, 100 g fats – 1 g per 1 kg body weight.
6 meals daily, 5 meals include 37 g carbohydrates, 53 g protein and 12 g fats. The last meal includes 0 g carbohydrates, 55 g protein and 25 g fats.
The training plan is 4+1 in the following sequence:
Day 1: Legs, quads, hamstring, calf
Day 2: Back, traps, rear delt, biceps, cardio 25 minutes
Day 3: Chest, front and side delt, triceps, cardio 25 minutes
Day 4: Cardio 40 minutes treadmill walking average speed + abs crunches
Supplementation: Red bomb – Cvetita Herbal, T-burner – Berserk, HMB – Olimp, Sleep Aid – Sport Definition, Vitamins – Olimp.
Red Bomb – 3 ml and T-burner – 3 capsules, I take in the morning before breakfast and after workout; HMB – 4 g daily – 1g before every main meal; Sleep Aid – 3, 4 drops before I go to bed.
