Aziz Sergeyevich Shavershian, better known by his nickname "Zyzz", was a Russian-born Australian bodybuilder who gained great notoriety as a fitness model and personal trainer primarily for his videos on the Internet.
Zyzz was born on 24 March 1989. His first training video he made with 18 years on the Internet. In particular, his impressive career from a frail young people to a bodybuilder and fitness model with a lot of muscle mass at a low body fat percentage made him legendary.
Zyzz 'goal was to be no longer teased by his classmates because of his lanky body. Almost five years after his first website Aziz Shavershian died at the age of 22, on 05/08/2011
of a heart attack.
Thanks to a sophisticated nutrition and exercise plan Zyzz had it very well put: At a height of 1.86 m, it took 100 kg on the scales. His body fat percentage was estimated to last for 6 to 8 percent - the "genetic limit" he had thus reached - if not exceeded.
The diet plan of Zyzz (Aziz Sergeyevich Shavershian)
To achieve its objectives, Zyzz pursued alongside a perfectly matched to him training plan also includes a detailed eating plan that will be presented briefly below. In the parentheses after the meal is an alternative to this court.
Overall, it took 6 to 7 small, usually extremely high protein meals.
Breakfast: 6 boiled eggs, to oatmeal and a protein shake
Snack: 300 grams of chicken breast and broccoli and naturally rice
Pre workout meal: 200 g tuna, plus spinach and whole wheat pasta [alternative: other fatty fish such as sardines, herring or salmon with vegetables and potatoes]
Post workout meal: A Whey Shake, then low-fat minced kangaroo with vegetables [alternative: low-fat ground beef / tartare with vegetables prepared as possible low in fat.
Snack: Steak beef or kangaroo with Brussels sprouts [alternative: low-fat beef tartare with other vegetables as a side dish]
Dinner: 4 scrambled eggs and a little salmon [4 Alternatively, the eggs are not cooked or prepared as fried eggs. On the other fatty fish like salmon is also suitable]
10 minutes before bedtime: A pack of fat-free cottage cheese [alternative: a casein shake or a pack (250 g) cottage cheese low fat diet with a little jam]
It should be noted that Zyzz took neither sugary soft drinks still fast food to him.
Supplements preferred the Zyzz
Zyzz 'discipline, which was reflected in his diet and exercise plan was instrumental in its success. The Fitness Model maximized the development of muscle mass and lowering his body fat percentage using some dietary supplements.
Whey protein (isolate): It was included in Zyzz 'Shake after getting up and after training and provided his muscles quickly with the required protein.
Fish oil capsules: they were taken for an extra dose of omega-3 fatty acids, which are essential for a healthy body.
Multivitamin tablets, vitamin C, zinc and magnesium: A powerful immune system is especially important for a strength athlete if he wants as rarely as possible skipped due to an illness his training.
Green Tea: It should help in the burning of fat.
Workout boosters like Phenadrine, caffeine and Jack3d: These supplements should improve Zyzz 'focus and performance during resistance training.
The training plan of Zyzz
One of the main components, which was responsible for the great success of training Zyzz, his training schedule. Has to be noted that he was a skilled athlete, who was for many years on the treadmill, took a lot of supplements to be meticulous and pay attention to his diet. The use of illegal substances to enhance performance is said in some quarters Zyzz.
This training plan is therefore only a very limited feasible even for experienced strength athletes, as it has an enormously high volume.
Monday: Chest / Biceps
Incline bench press with dumbbells »4 sets (10-10-8-8 reps)
Bench press with barbell »3 sets (10-10-8 reps)
Flying on the incline bench »3 sets (10-10-8 reps)
Pre-Bent Dips »3 sets to failure
Curls with barbell »3 sets (10-10-8 reps)
Preacher Curls »4 sets (10-10-8-8 reps)
Tuesday: thigh / calf
Squats »4 sets (10-10-8-8 reps)
Lunges »3 sets (10-10-8 reps)
Leg press »3 sets (10-10-8 reps)
Quadriceps »3 sets to failure
Hamstrings »3 sets (10-10-8 reps)
After a brief, intense calf training on various machines
Pulldowns »3 sets (10-10-8 reps)
Deadlift »4 sets (10-10-8-8 reps)
Bent over rowing with barbell »3 sets (10-10-8 reps)
Dumbbell Row "3 sets (10-10-8 reps)
Hyperextension »3 sets (10-10-8 reps)
Thursday: shoulders / triceps
Shoulder Press »4 sets (10-10-8-8 reps)
Upright rowing »3 sets (10-10-8 reps)
Front Raise "3 sets (10-10-8 reps)
Bent over lateral raises »3 sets (10-10-8 reps)
Close Grip Bench Press »3 sets (10-10-8 reps)
Triceps Pushdown »4 sets (10-10-8-8 reps)
French Press »3 sets (10-10-8 reps)
Friday: No Training
Saturday: whole body
Changing exercises (eg deadlifts, squats, pull-ups with additional weight)
Sunday: No Training
Conclusion for training & nutrition plan of Zyzz
Whether Zyzz was a good role model or not is not the issue here. Either you hate or love him. Nevertheless, we find the training and nutrition plan listed above interesting and thoughtful. Of course, these plans have nothing to do with his early death, just what steroids he has now taken or not.
In addition, we would like to remark that Zyzz like all other athletes, has changed his training and nutrition plans from time to time.
The above training and nutrition plan of Zyzz is quite feasible for experienced strength athletes. Our suggestion / comment would be in addition to be completed at each 2 days a short and intense abdominal workout.