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Name: Dimitar Hristov
Start age: 18
Current age: 20
Start weight: 145lbs
End of transformation weight: 163lbs
Height: 5’9”
Total weight lost or weight gain: almost 20lbs lean muscle gain


Why I decided to transform:

To be honest my motivation comes from a desire deep, deep down to want to achieve the most out of my life. I try to live without regrets so I try to take chances at things that I know I would regret not doing when I’m older. I always try to challenge myself and that’s why I decided to keep pushing forward. Once I saw results, it became an addiction. I like to set goals for myself. So I am always trying to achieve these goals and do steps in order to do my goals.



What keeps me motivated:

I have a simple quote that I live by and that is, “Trust me, when you love something, you don’t need motivation.”

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How I accomplished my goals:

Training like never before ! Every day I look forward to going to the gym. The gym shouldn’t be something you dread to do; it should be something you can’t wait to do. You have to be patient,though. Nothing good comes easily. You have to work your ass off and results will come. Also, I always switch my workout routine so every week I do different workout. This way you increase the challenge ! Changing my diet was definitely the key to success. Diet is a serious must if anyone wants to get results so I would recommend to watch what you eat and count your macros.

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Supplements that helped me through the journey:

My favorite supplement is definitely mass gainers. When you go to the store just make sure you don’t buy the mass gainers that are loaded with sugars, look at the nutrient-label.

With Meal 1:
Optimum Opti-Men 1 serving
Optimum Flaxseed Oil 1 serivng

Cellucor C4 1 serving
Optimum Creatine Micronized Powder 1tsp

USPlabs Modern BCAA+ 1 scoop

Cellucor Whey Protein 1 scoop
Optimum Creatine Micronized Powder 1tsp

With Meal 6:
Optimum Fish Oil 1 serving

With Meal 7:
Optimum 100% Gold Standard Casein 1 scoop
ZMA 1 capsule

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Diet plan that guided my transformation:

Once you realize that lifting isn’t everything, that’s when you need to get on an amazing diet. Everyone’s body types are different. Be smart with your choices and enjoy more of the meals you love! It’s all about knowing your body. Just experiment with different things until you finally find out what works best for you.
Meal 1:
Protein Pancakes:
2 Egg whites
60grams of oats
Cellucor Whey Protein 1 scoop
Low-fat milk 100 grams

Meal 2:
Rice Cakes 2 pieces
1 Banana

Meal 3 – Post-workout:
Quest Protein Bar 1
1 Banana

Meal 4:
8 oz Chicken Breast
1/2 cup Brown Rice

Meal 5:
White Fish 5.5 oz
Broccoli 1 cup

Meal 6:
Steak 5.5 oz
Italian Green Beans 1/2cup
Tomato 1/2

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Training regimen that kept me on track:

Here is an example of my weekly workout routine. Always give 100% and finish every single rep!
Day 1: Chest
Incline Bench Press – 4 x 12/10/8/6 + drop set x 10
Cable Cross Over – 4 x 12/10/8/8 + drop set x 10 each
Flat Dumbbell Bench Press – 4 x 10/8/8/6 superset with Flies – 12/10/8/8
Dips – 3 x Failure

Day 2: Back

Deadlifts – 4 x 10/8/6/4
Close Grip Lat Pulldowns – 4 x 12/10/8/8 + dropset each 8
Wide Grip Pull-Ups – 3 x failure
Cable Rows – 3 x 12/10/8 + dropset each 10

Day 3: Legs

Barbell Squat – 5 x 15/10/8/8/6
Leg Extensions – 4 x 15/10/8/8 superset with Lying Leg Curls
Barbell Lunge – 4 x 12/10/8/6
Standing Calf Raises – 3 x failure

Day 4: Shoulders & Traps

Arnold Press – 4 x 12/10/8/8 superset with Bent Over Rear Delt Raises 15
Lateral Raises – 3 x 10 superset with Alternating Front Raises
Upright Rows – 4 x 12/10/8/8
Barbell Shrug – 4 x 20/15/12/10

Day 5: Arms

Lying Triceps Press – 4 x 12/10/8/8 superset with Standing Barbell Curls
Cable Rope Overhead Triceps Extensions – 4 x 12/10/8/8 superset with Seated Hammer Curls
Overhead Barbell Triceps Extensions – 4 x 12/10/8/8 superset with Preacher Curl
Tricep Pushdowns – 3 x 12/10/8 superset with Incline Dumbbell Curl

Day 6: Cardio/Abs
20 mins of Cardio
Plank – 3 x 1 min
Barbell Ab Rollout – 4 x 8 reps
Side Bridge – 3 x 45 sec (each side)

Day 7: Rest

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What aspect challenged me the most:

Gaining lean muscle was surely tough. You have to stick to your diet every single day which made me a little bit upset at first but then I saw the benefits of the “healthy eating” and that got me motivated to keep going. Once you see results,it becomes an addiction.

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My future fitness plans:

I just want to continue doing what I do and have fun with it. I am really dedicated and my next goal is to compete! I want to show everybody that anything is possible because hard work always pays off. Actually,I’ve always wanted to become a personal trainer and I’m glad that I can say that I have accomplished that goal. What I love about being a PT is that I can share my knowledge with others. I love using social media to keep my followers up to date what happens with my life but what I am really motivated to do next is to turn my YouTube and Instagram pages into the ultimate fitness place!

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Suggestions for aspiring transformers:

Take gym seriously! Don’t cheat on your diet because fitness is 80% diet and 20% training. Don’t listen what others say,remember that each day you have is a blessing and you have to give your all to make your dreams come true. So do what you love and never be satisfied with it. STAY ALWAYS HUNGRY!


Favorite Quote?

‘’Desire is the key to motivation, but it’s the determination and commitment to an unrelenting pursuit of your goal – a commitment to excellence – that will enable you to attain the success you seek.”


What music pumps you up to exercise?

“Left Behinds” by Paris Blohm
“Otherside” by Tom Swoon
“Ravelogy” by DVBBS
“Riot” by Matisse & Sadko
“Nightventure” by Arno Cost


Social Profile:

Online Training Website: www.dimitar-hristov.com
Facebook: Dimitar Hristov Lifestyle
Instagram: dhlifestyle
Youtube: Dimitar Hristov Lifestyle


Be sure to check out Dimitar Transformation video!