Alexey Lesukov Blog

At the moment I am looking forward to the IFBB World Men`s Championship 2010 in Baku, Azerbaijan, in November. I want to take part in this competition with a weight of 99 kg. My current weight is about 119 kg, that means I have to do a very strict diet.

I want to start with the diet the next days, but I think I already lost some weight the last days, because of the hot weather in St. Petersburg the last weeks. The weather even mekes me train more carefully. I feel as the organism loose liquidity and the danger of a trauma increases. The hot weather is even the reason, why I wait with the supplementation of the fatburner hellburner, which could boost the dehydration.

In my freetime I try not to think all the time about the competition. I spend a lot of freetime with my friends an visit Diwo Ostrow for example

Alex

Fans often ask me: “Alexey what are your bodybuilding plans for 2010″. Of course I cannot  answer every question, but I try my best to answer the most important questions in my personal blog or on my official Alexei Lesukov facepook page, because I love my fans…

The first step for me is to take part to the IFBB World Men`s Championship 2010 in Baku, Azerbaijan, in November. I will be in good shape and will give my best to win the competition

Then if I win the under 220lbs class (heavy-weights) I will ask for an invitation to attractive events, even in the USA… I am optimistically, that this year will be at least as good as the last year. 

Wait and see …

Alex

Now in summertime when the temperature goes up, it is sometimes hard to eat enough to gain mass.  At the latest I have to eat all two hours to get enough calories. But sometimes I dont realy want to eat…

Today for example its very hot here once again. However its impossible for me and my performance in gym to cancel some meals or calories. What I do in this cases is to take my calories, especially proteins and carbohydrates, in liquid form.

Then I put in some cases 50 to 70 g (it depends on the time of day) of maltodextrin and the same amount of whey protein together and I mix it with milk or water. I like to add a herbal extract called hca to these shakes to control the blood sugar. In other cases I take a gainer. These kind of shake are very digestible and I have no problems to get enough calories

I think in august I will start with the preperation for the competitions and then I will decline consumption of the shakes, which I like to take in these hot days…

Alex

I just arrived home from training. Today I trained a short part shoulders (2 exercises), back (4 exercises) and biceps (2 exercises). Today I added even 2 exercises for abdominals, one for the upper part (crunhes with weight) and one for the lower part (lifting of the legs).

I am going to increase abdominals, because in the past month it was not so important for me, but closer to the competitions it will get more important.  For me the most important thing for abdominals is the right connection between mind and muscles. I have to concentrate on the abdominals and then I get the right feeling  

Today climate is very warm and I sweat a lot during training. Maybe one reason is that I take two additional capsules hellburner to my pre workout supplementation. Even after the abdominals exercises I had a lot of energy, but I knew, that I had to come to an end… 

Tomorrow I will have training free day and I will enjoy the weather, if it will be like today.

Alex

Now in summertime people often ask, how to make a real diet. To be honest I never had problens with dieting, even if I had to  loose approximately 20 kilgramms (44 Pound lbs) for competition. Ok, I have a trainer, but the things to do are very simple. 

Importnant is to reduce the carbs. At the moment I take appr. 70 grams of carbohydrates with each meal. That is important to build up mass. But when I start dieting I reduce the carbs and increase the protein consumption (to nearly 500 grams) step by step.

And this is my first advice for everybody, who want to loose fat: Increase protein and reduce carbohydrates!  

During diet I use fatburners too, to support fatburning and get energy. In the past I made good experiences with high dosage caffeine and synephrine. But in future I will use hellburner, a new fatburner I developed in cooperation with peak international. Hellburner is with yohimbine and a lot of other fatburners and it works.

My second advice is: Use fatburners smart and increase the dosage during diet! But do not think that fatburners make everything for a success, but they can help!

And do not forget to some fat acids like omega-3. I often eat salmon and take some additional capsules fishoil each day.

Much success with your diet!

Alex

Today I felt very good and trained very heavy – quadriceps. 20 minutes after drinking my pre-workout shake plutonium, I began with squats.

First of all I made a few warm up sets and increased the weight. Then I made the “real” sets and in final I took 255 kg weight. My trainer Andreya Anatoliewizca Prokofieva gave assistance. Between the sets I drink always intra-venous. I had a real good pump continued with some sets leg presses, before I finally made some sets leg extensions to burn out the muscles.

Then I take 3 servings of tri-anabol and go home. At home I was again hungry. I immediately ate salmon, vegetables and a lot of rice. Because of the huge amount of rice I drank delicious whey protein instead of supreme mass.

Now I feel very good again and are looking for my workout tomorrow.

Alex

Today I have like every wednesday a training free day. This is very important, because after the training sessions on monday (chest, triceps, calves) and tuesday (shoulders, back, biceps) I feel that I need time for regeneration.

I had periods in the past with 6 training days (and even 7 training days) per week, but I made better improvements with my current 5 day split. The reason is very simple. You need time to get bigger and stronger. If you don`t take this time, you cannot get optimal results for your efforts in gym and by the way you cannot train as hard as possible.

To improve my regeneration on the training free day I take special amino acid called tryptophan, which improves my regeneration and helps to relax and, for sure, ultra a-z vitamins with antioxidans and a lot of protein and carbs.

Tomorrow I will be very fit to train legs as hard as possible

Alex

Sometimes even I have motivation problems. Today for example I had to train back, shoulders and biceps. Normally I like it, to train this muscles, but today I was tired and I did not feel very fit.

In such moments I try to visualize what I want to achieve in bodybuilding. That means I think big. Another help is my trainer, who allways find the right words to motivate me. And thridly I stack my pre-workout nutrition.

Normally I take Plutonium before training. On such bad days like today I sometimes take additional caffeine or, and that is now my favorite, I Stack 1-2 Capsules of Hellburner to Plutonium, and it works very good. Today I was was even a little bit stronger

I want you to know, that bad days like today are usual and with some little helps they are easy to solve!

Think big

Alex

At the moment I`am involved in the creation of a new fatburner of my sponsor. That one reason why I like so much the cooperation with Peak International. I can tell my ideas and they make prototypes and I test them. In this case it was a Fatburner, I want to use for my diet before the competitions end of the year.

But at the moment I`am not dieting. I use the fatburner as a booster before training (as a variation of plutonium) and I made good experiences with it. After consumption I begin to sweat extremely and in training a have more power and no effects of fatigue.

For me the most important substrates fatburners are yohimbine and caffeine, but I was surprised, how the developer of Peak international improved the efficiency of these substrates by adding synergetical substrates.

When I start dieting for the competitions end of the year, I will use the fatburner!

In future we together will develope some other products. I have a idea of a real good and high caloric weight gainer for the off-season.

Alex

At the moment I enjoy the lax off season nutrition. Yesterday was no training and I ate everything I wanted (including more than 10 Tonic 35 protein bars). I only made sure, that I get enough protein and thats it. Today I have more energy and I will give everything in gym (today chest, triceps and calves).

In this blog I want to present my current off-season nutrition plan, but sometimes (like yesterday) I eat everything I want. I think it`s good for the metabolism, even during an off-season period. I try to get each day 3-5 g protein per kg weight, 30 – 100 g fat total (different sources) and 50 to 90g carbs with each meal.

Alex