Milko Georgiev owns a chain of fitness studios operating under the name of SpiderSport. He is famous for his lean physique built through strict low carb dieting and basic barbell and bodyweight movements. Milko Georgiev is 6’1″ tall, weighs 170lbs and maintains 4-5% body fat. Similar stats are within nattyornot.com’s limits for natural bodybuilders.
According to Milko, his level of leanness (4% body fat) has been achieved thanks to the high fat, low carb diet. He keeps his carb intake as low as possible and advises his clients to do the same. Below is a photo revealing Milko’s transformation from day 1.
The progress above illustrates the phases that a natural ectomorph passes through. Of course, you can get from Point A to Point B faster, but at the end of the day, this is how a natural bodybuilder looks at such a low body fat level.
Milko Georgiev consumes mostly eggs (raw) and meat. He is not a big supporter of fruits due to their higher carb content (fructose).
The principles of Milko Georgiev say that the food intake of a lifter should consist of 60% fats, 25% protein and 15% carbs. You should also avoid the so-called slow acting carbs such as rice, potatoes, pasta, oatmeal…etc. On the other hand, he is not against fast carbs in moderation.
Quote: “Quick carbohydrates have simple structure, their digestion starts in the mouth with the saliva and taste sweet – fruit, honey, chocolate. They enter and exit the bloodstream fast. Large quantities of these carbs lead to obesity, diabetes and fatty liver. When consumed smartly in moderation (<15% of daily calories) and held longer in the mouth, they give taste satisfaction without harming our health.”
The position of NattyOrNot.com
Low carb diets are certainly effective. However, low carb diets and no carb diets are two different things. Avoiding carbs completely does not offer amazing benefits. If you want to lose some body fat, give the low carb, high fat diet a go.