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      "body": "<html>\n<p><br></p>\n<p><strong>Aziz Sergeyevich Shavershian</strong>, besser bekannt unter seinem Spitznamen \"<strong>Zyzz</strong>\", &nbsp;war ein in Russland geborener australischer Bodybuilder, der vor allem &nbsp;durch seine Videos im Internet große Bekanntheit als Fitnessmodel und &nbsp;Personal Trainer erlangte.<br>\n</p>\n<p>http://www.simplyshredded.com/wp-content/uploads/2011/04/4.jpg</p>\n<p><br>\nGeboren wurde Zyzz am 24. März 1989. Seine ersten Trainingsvideos &nbsp;stellte er mit 18 Jahren ins Internet. Insbesondere sein beeindruckender &nbsp;Werdegang von einem schmächtigen Jugendlichen zu einem Bodybuilder und &nbsp;Fitnessmodel mit viel Muskelmasse bei einem geringen Körperfettanteil &nbsp;machte ihn legendär. Zyzz' Ziel war es, nicht mehr wegen seines schlaksigen Körpers von &nbsp;seinen Mitschülern gehänselt zu werden. Knapp fünf Jahre nach seinem &nbsp;ersten Internetauftritt starb Aziz Shavershian mit nur 22 Jahren, &nbsp;am&nbsp;05.08.2011<br>\nan einem Herzinfarkt.<br>\n<br>\nDank eines ausgeklügelten Ernährungs- und Trainingsplan hatte Zyzz es &nbsp;sehr weit gebracht: Bei einer Körpergröße von 1,86 m brachte er 100 kg &nbsp;auf die Waage. Sein Körperfettanteil lag Schätzungen zufolge zuletzt bei &nbsp;zwischen 6 und 8 Prozent - das \"genetische Limit\" hatte er somit &nbsp;erreicht - wenn nicht sogar überschritten.&nbsp;</p>\n<p>http://outalpha.com/wp-content/uploads/2015/05/zyzzphysique.png</p>\n<h3>Der Ernährungsplan von Zyzz (Aziz Sergeyevich Shavershian)</h3>\n<p>Um &nbsp;seine Ziele erreichen zu können, verfolgte Zyzz neben einem perfekt auf &nbsp;ihn abgestimmten Trainingsplan auch einen detaillierten Ernährungsplan, &nbsp;der im Folgenden kurz vorgestellt werden soll. In den Klammern hinter &nbsp;der Mahlzeit steht eine Alternative zu diesem Gericht.<br>\nInsgesamt nahm er 6 bis 7 kleinere, meist extrem proteinreiche Mahlzeiten zu sich. &nbsp;</p>\n<ul>\n  <li><strong>Mahlzeit 1</strong><br>\n&nbsp;&nbsp;&nbsp;&nbsp;Frühstück: 6 gekochte Eier, dazu Haferflocken und ein Proteinshake</li>\n  <li><strong>Mahlzeit 2</strong><br>\n&nbsp;&nbsp;&nbsp;&nbsp;Zwischenmahlzeit: 300 g Hähnchenbrust, dazu Brokkoli und naturbelassener Reis</li>\n  <li><strong>Mahlzeit 3</strong><br>\n&nbsp;&nbsp;&nbsp;&nbsp;Pre Workout Mahlzeit: 200 g Tunfisch, dazu Spinat und Vollkornpasta &nbsp;[Alternative dazu: anderer Fettfisch wie Sardine, Hering oder Lachs mit &nbsp;Gemüse und Pellkartoffeln]</li>\n  <li><strong>Mahlzeit 4</strong><br>\n&nbsp;&nbsp;&nbsp;&nbsp;Post Workout Mahlzeit: Ein Whey Shake, anschließend fettarmes &nbsp;Hackfleisch vom Känguru mit Gemüse [Alternative dazu: Fettarmes &nbsp;Rinderhack/Tartar mit Gemüse, möglichst fettarm zubereitet.</li>\n  <li><strong>Mahlzeit 5</strong><br>\n&nbsp;&nbsp;&nbsp;&nbsp;Zwischenmahlzeit: Steak vom Rind oder Känguru mit Rosenkohl &nbsp;[Alternative dazu: Fettarmes Rindertartar mit anderem Gemüse als &nbsp;Sättigungsbeilage]</li>\n  <li><strong>Mahlzeit 6</strong><br>\n&nbsp;&nbsp;&nbsp;&nbsp;Abendessen: 4 Rühreier und ein wenig Lachs [Alternativ können die 4 &nbsp;Eier auch gekocht oder als Spiegeleier zubereitet werden. Anderer &nbsp;Fettfisch eignet sich ebenso wie Lachs]</li>\n  <li><strong>Mahlzeit 7</strong><br>\n&nbsp;&nbsp;&nbsp;&nbsp;10 Minuten vor dem Schlafengehen: Eine Packung fettfreier Cottage &nbsp;Cheese [Alternative: Ein Casein Shake oder eine Packung (250 g) &nbsp;Speisequark Magerstufe mit ein wenig Diätmarmelade]</li>\n</ul>\n<p>Zu beachten ist, dass Zyzz weder zuckerhaltige Softdrinks noch Fast Food zu sich nahm.&nbsp;</p>\n<p>https://i.ytimg.com/vi/16uDoya2rfQ/hqdefault.jpg</p>\n<p><br>\n<strong>Supplements, die Zyzz bevorzugte</strong><br>\n<br>\nZyzz' Disziplin, &nbsp;die sich in seinem Ernährungs- und Trainingsplan widerspiegelte, war &nbsp;maßgeblich an seinem Erfolg beteiligt. Das Fitnessmodel maximierte den &nbsp;Aufbau von Muskelmasse und die Senkung seines Körperfettanteils mithilfe &nbsp;von einigen Nahrungsergänzungsmitteln.</p>\n<ul>\n  <li><strong>Whey Protein (Isolat)</strong>: &nbsp;Es war in Zyzz' Shake nach dem Aufstehen und nach dem Training &nbsp;enthalten und versorgte seine Muskeln schnell mit dem benötigten &nbsp;Protein.</li>\n  <li><strong>Fischölkapseln</strong>: Sie wurden für eine zusätzliche Dosis Omega-3-Fettsäuren eingenommen, die für einen gesunden Organismus essentiell sind.</li>\n  <li><strong>Multivitamintabletten, Vitamin C, Zink und Magnesium</strong>: &nbsp;Ein leistungsfähiges Immunsystem ist für einen Kraftsportler besonders &nbsp;wichtig, wenn er möglichst selten aufgrund einer Erkrankung sein &nbsp;Training ausfallen lassen möchte.</li>\n  <li><strong>Grüner Tee</strong>: Er sollte beim Verbrennen von Fett helfen.</li>\n  <li><strong>Workout Booster </strong>wie &nbsp;Phenadrine, Koffein und Jack3D: Diese Supplemente sollten Zyzz' Fokus &nbsp;und Leistungsfähigkeit während des Krafttrainings verbessern.</li>\n</ul>\n<h3>Der Trainingsplan von Zyzz</h3>\n<p>Eine der &nbsp;wichtigsten Komponenten, die für den großen Trainingserfolg von Zyzz &nbsp;verantwortlich war, war sein Trainingsplan. Beachtet werden muss dabei, &nbsp;dass er ein erfahrener Athlet war, der bereits seit Jahren am Trainieren &nbsp;war, viele Supplements zu sich nahm und penibel auf seine Ernährung &nbsp;achte. Auch der Einsatz von illegalen Substanzen zur Steigerung der &nbsp;Leistungsfähigkeit wird Zyzz von manchen Seiten nachgesagt. Dieser Trainingsplan ist daher sogar &nbsp;für erfahrene Kraftsportler nur sehr bedingt durchführbar, da er ein &nbsp;enorm hohes Volumen hat.&nbsp;</p>\n<ul>\n  <li><strong>Montag: Brust/Bizeps</strong> &nbsp;\n    <ul>\n      <li>Schrägbankdrücken mit Kurzhanteln » 4 Sätze (10-10-8-8 Wdh.)</li>\n      <li>Bankdrücken mit Langhantel » 3 Sätze (10-10-8 Wdh.)</li>\n      <li>Fliegende auf der Schrägbank » 3 Sätze (10-10-8 Wdh.)</li>\n      <li>Vorgebeugte Dips » 3 Sätze bis zum Muskelversagen</li>\n      <li>Curls mit Langhantel » 3 Sätze (10-10-8 Wdh.)</li>\n      <li>Preacher Curls » 4 Sätze (10-10-8-8 Wdh.)<br>\n&nbsp;</li>\n    </ul>\n  </li>\n  <li><strong>Dienstag: Oberschenkel/Waden</strong> &nbsp;\n    <ul>\n      <li>Kniebeugen » 4 Sätze (10-10-8-8 Wdh.)</li>\n      <li>Ausfallschritte » 3 Sätze (10-10-8 Wdh.)</li>\n      <li>Beinpresse » 3 Sätze (10-10-8 Wdh.)</li>\n      <li>Beinstrecker » 3 Sätze bis zum Muskelversagen</li>\n      <li>Beinbeuger » 3 Sätze (10-10-8 Wdh.)</li>\n      <li>Danach kurzes, intensives Wadentraining an verschiedenen Maschinen<br>\n&nbsp;</li>\n    </ul>\n  </li>\n  <li><strong>Mittwoch: Rücken</strong> &nbsp;\n    <ul>\n      <li>Latziehen » 3 Sätze (10-10-8 Wdh.)</li>\n      <li>Kreuzheben » 4 Sätze (10-10-8-8 Wdh.)</li>\n      <li>Vorgebeugtes Rudern mit Langhantel » 3 Sätze (10-10-8 Wdh.)</li>\n      <li>Kurzhantelrudern » 3 Sätze (10-10-8 Wdh.)</li>\n      <li>Hyperextensions » 3 Sätze (10-10-8 Wdh.)<br>\n&nbsp;</li>\n    </ul>\n  </li>\n  <li><strong>Donnerstag: Schultern/Trizeps</strong> &nbsp;\n    <ul>\n      <li>Schulterdrücken » 4 Sätze (10-10-8-8 Wdh.)</li>\n      <li>Aufrechtes Rudern » 3 Sätze (10-10-8 Wdh.)</li>\n      <li>Frontheben » 3 Sätze (10-10-8 Wdh.)</li>\n      <li>Vorgebeugtes Seitheben » 3 Sätze (10-10-8 Wdh.)</li>\n      <li>Enges Bankdrücken » 3 Sätze (10-10-8 Wdh.)</li>\n      <li>Trizeps Pushdown » 4 Sätze (10-10-8-8 Wdh.)</li>\n      <li>French Press » 3 Sätze (10-10-8 Wdh.)<br>\n&nbsp;</li>\n    </ul>\n  </li>\n  <li><strong>Freitag: Kein Training</strong><br>\n&nbsp;</li>\n  <li><strong>Samstag: Ganzkörpertraining</strong> &nbsp;&nbsp;\n    <ul>\n      <li>Wechselnde Übungen (z.B. Kreuzheben, Kniebeuge, Klimmzüge mit Zusatzgewicht)<br>\n<br>\n</li>\n    </ul>\n  </li>\n  <li><strong>Sonntag: Kein Training<br>\n</strong></li>\n</ul>\n<h3>Fazit zum Trainings- &amp; Ernährungsplan von Zyzz</h3>\n<p>Ob Zyzz ein &nbsp;gutes Vorbild war oder nicht, ist hier nicht das Thema. Entweder man &nbsp;hasst oder liebt ihn. Dennoch finden wir den oben aufgeführten &nbsp;Trainings- und Ernährungsplan interessant und durchdacht. Natürlich &nbsp;haben diese Pläne nichts mit seinem frühen Tod zu tun, genauso wenig &nbsp;welche Steroide er nun genommen hat oder nicht. &nbsp;Im weiteren möchten wir anmerken, dass Zyzz wie auch alle anderen &nbsp;Athleten, seine Trainings- und Ernährungspläne von Zeit zu Zeit geändert &nbsp;hat. Der oben aufgeführte Trainings- und Ernährungsplan von Zyzz ist &nbsp;durchaus für erfahrene Kraftsportler umsetzbar. Unser Tipp/Anmerkung &nbsp;wäre zusätzlich an je 2 Tagen ein kurzes und intensives &nbsp;Bauchmuskel-Workout zu absolvieren. &nbsp;</p>\n<p><br></p>\n</html>",
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