Adnan 'Adoni' Gosto

Adnan 'Adoni' Gosto is competitive bodybuilder and personal coach dedicated to improving himself and the others in areas of healthy nutrition, proper workouts, becoming and staying fit.

Adnan Adoni Gosto

Being born in 1986, he is very active on other sites and forums as author and source of many valuable articles and information regarding bodybuilding and fitness in general.

Adoni is absolute bodybuilding champion of Bosnia and Herzegovina, four years in the row: 2012, 2013, 2014 and 2015!

Personal Coach

Adoni also trained various sports, karate included. Today he prefers bodybuilding style gym workouts and outdoors events, whenever weather permits. He is available for personal coaching: losing fat, gaining muscles and strength, general fitness - personalized nutrition and workout plans regardless of gender, age and physical location (isn't internet great? :o) ).

You can contact Adoni using:

- GSM number 00 387 65 016 236

- e-mail address azzazzel1105 (at) yahoo.com

Contact languages are Bosnian (or any official language from ex. Yugoslavia), English and German. Adoni lives in town of Mostar - CET (Central European Time), so keep that in mind when planing to call him.

You can see Adoni's daily activities on his Facebook Fan Page.

 


Related Articles

adoni bihac 2015Adoni at Bihać Open 2015 - Another Victory

Bihac Open 2015 took place on May 24th, 2015 and it was Adoni's another victory in absolute category. Here are few photos of Adoni and other competitors. Congrats to all who went on stage - it takes really will and effort to do that.

adi 2015 absolute 1madi 2015 absolute 2mAdoni at State Championship, Tomislavgrad, 26.04.2015.

In his fourth appearance at State Championship held in Tomislavgrad, 26.04.2015, Adoni won Absolute Category - fourth time in the row.

adi-shape-02-2015-2madi-shape-02-2015-4mBody Composition and Shape During February, March and April 2015 - Adoni Gosto

Here is a little recap of current state and body composition of Adnan Gosto during February, March and April, 2015.

Competition season is nearing, so things are getting serious.

adi-body-composition-mBody Composition on November 22nd, 2014

Here is a little recap of current state and body composition of Adnan Gosto, 3 time consecutive absolute bodybuilding champion of Bosnia and Herzegovina.

Enjoy! :)

adi tesanj 2014-mAdoni at State Championship, Tesanj, 03.05.2014.

In his third appearance at State Championship held in Tesanj, 03.05.2014, Adoni won Absolute Category - third time. Three out of three, not bad, not bad ... :)

adi-ifbb-serbia-2014-m Adoni at IFBB Serbia Open 2014

IFBB Serbia Open 2014 was held on 26.04.2014. and it was Adoni's first stage appearance in 2014 - winner of the 90kg class!

adoni-rest-of-supplements-mExample of Supplementation During Dieting Period

Dieting periods are really hard for the body - one needs to lose fats, without losing precious muscles. But, working out or even functioning as individual on calories restricted diets sometimes can be really hard. This is where proper supplementation can significantly help.

being-a-coatch-1mBeing a Coach in a Competitive Bodybuilding

Whenever you ask someone about one's expectations in upcoming competitive season for which one prepares, very frequent answer is 'to win and to outmatch oneself, come on stage in better shape than the last time'.

I will quote a friend of mine: 'if I come on stage in the same shape I did last time, or even in worse shape I had in previous season. I would consider it as my personal defeat and a failure'.

adi-reverse-dieting-1mReverse Dieting - Gaining Lean Mass After Diet

For good and effective diet, one needs strong character, discipline and persistence - body fat reduction period can be really very hard for both body and mind.
But even harder period and even stronger character is needed right after dieting is over, especially after competition season.

adi2013-4mAnd the ABSOLUTE winner of the BiH bodybuilding championship held at Sanski Most, April 13th, 2013, is .... Adnan 'Adoni' Gosto! Two out of two - not bad, not bad :o)

running-gear-chuteUnmotivated? Constantly Tired? - Exhaustion Symptoms and How to Treat Them

Do you have problem with being tired all the time? Have problems with energy levels and being unmotivated? There are many possible reasons for you to feel that way. Good thing is that exhaustion symptoms are easy to spot (You are the one that feel tired, cranky, sleepy .. right?!) and can be treated with some adjustments to your daily routine ...

adoni-20120227-s-4mBody Transformations - How to Become and Stay Fit

Summer is coming and swimming season is very close. It is time to show off with six or eight pack abs and toned bodies, right? Or you are risking to be towed by the Green Peace to the open seas because they have mistaken you for the beached whale ..?

To transform one's body, one needs plenty of knowledge, discipline and dedication. It is very easy to say eat this or that, lift some weights and you will lose fat, gain muscles and show off whenever you take your shirt off. But things are not that simple ...

adoni-tuzla-mTuzla 2012 Bodybuilding and Fitness Tournament was fourth Adoni's stage appearance. It was held in town of Tuzla, on May 20th 2012, just a day after Bihać 2012 Bodybuilding and Fitness Tournament.

adoni cacak 2012At 2012 Balkan Championship held at April 28th, 2012, Adnan 'Adoni' Gosto took third place in 80kg category class. This was Adoni's second stage appearance ...

adoni-cazin-mAnd the ABSOLUTE winner of the BiH bodybuilding championship held at Cazin, April 21st, 2012, is .... Adnan 'Adoni' Gosto!

Congratulations!!!! :o)

adi02042011m9 Month Improvement - Body Transformation
If you want to get from point A to point B, you have to use methods used at point B. This goes for many things in life and for body transformations, too. But what if you are already at point B, what then?!

adoni-20120227-e-3mAdoni's album from February 27th 2012 - after 6 weeks of dieting.

adoni's tips and tricks Adoni's Tips and Tricks - Become and Stay Fit

Adoni's tips and tricks for becoming and staying fit are set of rules that all trainees and non-trainees should have in mind. These rules cover areas of nutrition, rest, workouts and maybe most important - discipline.

adoni-5m

Adoni's album from June 2011 - end of dieting, starting clean mass.

adoni-stash-autumn-m Adoni's Supplement Stash - Autumn 2010

Goal was simple - to gain as much clean muscles as possible and keep abs visible.


 Adoni in Other Media

All links open in the new windows, so feel free to check them out.

Also, articles are provided with their original titles.

Enjoy! :)

- Bljesak.info: Ljudi imaju pogrešno gledanje na bodybuilding

- Bljesak.info: Prvak u bodybuildingu za Bljesak.info o počecima, motivima i kulturi izgradnje tijela

- TeretanaVijesti.com: Adnan Gosto – apsolutni prvak BIH u bodybuildingu!

- TeretanaVijesti.com: Predstavljamo vam novog bodybuilding natjecatelja – Adnan Ado Gosto

There are many other Adoni's media apperances - they can be found on three sites where everything can be found: Yahoo, Bing and Google! :)

Seriously, to stay in touch with Adoni, follow him on Facebook and, of course, here on Staying-Fit.net.


Sponsorship

myprotein-logoAdoni's official sponsor is MyProtein. Staying-fit.net is not sponsored by MyProtein, nor any other supplement company.

Therefore, we can write about them and any other supplement company and their supplements with no bias.

But, having such supplement company as Adoni's sponsor means that we can try most of their supplements at very acceptable prices :)

Anyway, please read our Disclaimer.

For reviews and recommendations of MyProtein supplements here on Staying Fit, follow MyProtein Supplements link (link opens in the new window).

Related Videos

Here are few videos about Adoni. You can watch them here or directly on YouTube/Facebook in full size.
HD recommended!

 
Adoni Drzavno Prvenstvo 2015

NAPOMENA: KLIK na HDPrije svih slika i svega ostalog evo moj slobodni pozing sa jucerasnjeg drzavnog prvenstva.Inace, kao i svaki put ''uvjezbavao'' sam ga punih 30-ak minuta u glavi, gdje si jednostavno zamislim poze koje bih i kojim odprilike redoslijedom volio da pokazem. Vise mi odgovara to na taj nacin da izvodim gdje uvijek imam i prostora za improvizaciju.No,.. sljedeci put kad stanem na binu,... serviracu vam nesto malo delikatnije ;)

Posted by Adoni Costo on Monday, April 27, 2015

 
Jednorucni spider curl

NAPOMENA: Prije gledanja prebaciti na HD ! ! !Evo jedna zavrsnica treninga bicepsa..Jednorucnu spider curl kao dropp set. Odlicna vjezba za peak bicepsa. Broj ponavljanja je nesto nizi na videu s obzirom da je zadnja serija, ali ovakve vjezbe inace radim uvijek sa nesto vecim brojem ponavljanja gdje je glavni fokus na jakim kontrakcijama i pumpi

Posted by Adoni Costo on Saturday, March 21, 2015

 
Adoni Pozing 06.02.2015.

Adoni Pozing 06.02.2015Trenutna kilaza 96,5kg , Znatno puniji i veci, ali i nesto vodeniji zadnjih par dana.Kao sto sam pisao u zadnje vrijeme, dijeta je prekinuta na neodredjeno vrijeme, unos hidrata i masti povecan, ali i nesto opusteniji pristup ishrani. Clean, ali neogranicen u odabiru namirnica, tako da i veca kolicina natrija uleti kroz dan, sto se kod mene odma i odrazi na formu.Nakon kraceg oporavka, od ponedeljka krecu opet jaki treninziEDIT: dobio sam upravo pitanje jedno u komentarima pa sam odlucio malo i da se dotaknem mog vjecitog problema sa prekomjernom kolicinom hrane tokom dijete. Ranije su mi ogromne kolicine povrca pravile problem sa nadimanjem, onda preopterecenjem probavnog trakta usljed duzih tijeta i crijevna flora se narusi i onda to ode u K. Ove godine su to ogromne kolicine sira koje jedem svakodnevno, sto me jako nadme, a uz to jako malo vlakana unosim u organizam. Prosle godine sam taj problem rijesavao sa digestivnim enzimima od Myprotein Podrška (Dygesti Max) i vlaknima u prahu. Unos povrca sam sveo bio na minimum, i inace nisam pretjerivao sa proteinskim poslasticama koje jako puno inace jedem uslijed manjka secera i kalorija opcenitgo.I na tome cu morati sad da poradim malo. Enzime i vlakna svakodnevno da unosim u potrebnim kolicinama, i da se drzim osnovne hrane koja mi je potrebna da zadovoljim zacrtani unos svih nutrijenata. Uglavnom ocekujte i po tom pitanju veliki napredak u narednom periodu. ;)

Posted by Adoni Costo on Saturday, February 7, 2015

 
Adoni Pozing pt.2 - 10.01.2015

10.01.2015. U usporedbi sa zadnjim pozing videom kilaza je manja za skoro 1kg. Iako je postotak podkoznog mansog tkiva nizi, forma je tek malo u gornjem dijelu tijela, dok su noge znatno bolje i suhlje ovaj put, sa vise detalja.Ali je zato jasno vidljiva razlika u volumenu pojedinih misicnih partija gornjeg dijela tijela koje su i trebale da budu popravljene (ledja, ruke, ramena).Sve partije gornjeg dijela tijela se rade po dva puta sedmicno, sa manjim volumenom po treningu, ali vecim intezitetom.Kvadriceps i zadnju lozu nakon duzeg perioda forsiranja sad prokrvim po jednom sedmicno, jer mi se desavala da usljed spustanja kalorija i vece frekvencije treninga donjeg dijela tijela znatno izgubim i na volumenu i kvaliteti misica. Pogotovo kad se broj kardio treninga poveca volumen rapidno pada.Kardio trening i dalje samo dva puta sedmicno jutarnji niskog inteziteta, i eventualno jednom u toku sedmice steper 10-15 minuta nakon treninga sa tegovima.Unos proteina i dalje na 4g/kg, hidrati rotiraju od 2,5 do 3,5 (cca 200 - 320g), a masti 10-15g (koje unesem ciljano kroz jaja ili kikiriki/badem puter, neracunajuci nista iz piletine, sira, zobenih...) i samo dva puta sedmicno idem do 50-60 kada je i unos hidrata najnizi,tako da odprilike drzim konstantno jednak unos kalorija svaki dan).

Posted by Adoni Costo on Saturday, January 10, 2015

 
Trening Bicepsa

# NAPOMENA # - Klik na HDTrening bicepsaBiceps koji kao sinergist dobrim djelom sudjeluje i bude prilicno stimulisan kroz citav trening ledja, nakon toga nije potrebno dodatno pretjerano forsirati visokim volumenom, je se i vrlo lako moze postici kontraefekat pretreniravanjem misica.S toga sam danasnji trening bicepsa sveo na svega 3 superseta koji su se sastojali od pregiba sipkom i pregiba bucicama.Kod pregiba sipkom sam se drzao nesto viseg broja ponavljanja (izmadju 12-15) s tim da nije radjena puna amplituda pokreta kod svakog ponavljanja. Zapoceo bih seriju sa pregibom do 90 stepeni, i svako 3-4 ponavljanja sa zamahom ubacim jedno ponavljanje gdje dizem sipku iznad 90stepeni i kontrahujem maksimalno bicepse sa kracom zadrskom u gornjoj tacki, i sto sporijim negativnim djelom ponavljanja.nakon toga prelazim na pregib bucicama gdje naglasak stavljam na supinaciju i jako kontrakciju u gornjoj tacki.Na videu je zavrsna serija gdje sam opet malo improvizirao, nakon odkaza sa sipkom ubacio sam pregib sa nesto tezim buciama, i zavrsio u dropp-u sa manjim bucicama i pumpanjem bicepsa gdje ubicno i hvat mijenjam u toku serije (ili supiniram, ili cekic, ili od pocetke do krajnje tacke da dlanovi budu prema gore okrenuti, parcijalna ponavljanja,..)

Posted by Adoni Costo on Tuesday, December 23, 2014

 
Trening srednjeg ramena

[ NAPOMENA ] - Prebaciti na HDEvo jedna odlicna kombinacija vjezbi za trening srednjeg ramena, koji se sastojao od svega tri ovakva triseta. Sasvim dovoljno rada za jedan tako malen misic, koji je od iznimnog znacaja za vizuelnu sirinu vase (u mom slucaju jaako uske) kostane konstrukcije.Uspravno veslanje sipkom, sirokim hvatom - odlicna vjezba za dodavanje mesa na bocne glave ramena, i po meni jedina vjezba gdje vrijedi ici sa MALO nizim brojem ponavljanja, pod uslovom da forma i tempo i dalje ostaju po PS-u. Sto siri hvat , to veca aktivacija srednje ramene glave u pokret (s tim da opet i ne treba pretjerivati, moje neko mjerilo da u gornjoj tacki sake budu odprilike u sirini laktova, niposto unutar sirine laktova), a manje ucesce trapeza u pokretu, Pokret krece iz ramenog zgloba, sto znace da ce lakat visinom da prednjaci sakama koje u ovom slucaju sluze samo kao ''kuke'' za sipku ( u suprotnom (a vidjam i precesto) kada sake od starta krenu iznad laktova, sve vise ce se aktivirati prednja glava ramenog misica). Licno volim koncentricni dio pokreta da radim i malo eksplozivnije, i da zadrzim kratko u gornjoj tacki.Lateralno letenje bucicama - meni licno daleko najbolja i najucinkovitija vjezba za srednju ramenu glavu ( jako dug period bila je i jedina vjezba koju sam radio za srednju ramenu glavu, ali u vise varijanti). Ovo je izolaciona vjezba prije svega, gdje nema smisla pretjerivati sa teretom, inace ce izvedba u pravilnoj formi biti nemoguca, i sve ce se vise aktivirati u sam pokret nego misic koji zelimo da stimulisemo. Slicno kao kod prethodne vjezbe, sto dalje sake od tjela idu, jaca aktivacija srednjeg ramena. Ovde postoje mnoge varijante u polozaju ruke kroz pokret.Laktovi ne moraju nuzno da idu iznad visine saka, ali kilaza u tom slucaju treba da bude manja, kako bi luk pokreta bio veci (samim tim i sake idu dalje od tjela i veca je tenzija na srednjem ramenu, a sve manja na trapezima). Polozaj sake takodjer moze da se mijenja, tako da dlan gleda ili prema podu u gornjoj tacki, ili da se supinira i mali prst okrece iznad visine palca ( klasicni opis kao da pokusavate da prospete vodu iz flase). Lateralno letenje u vecini slucajeva volim da radim sa vecim brojem ponavljanja, uglavnom kroz dropp setove (mada ovde to vise nisam uspio jer je bio zavrsni set pa sma i ovih deset jedva izvukao)Zadnju vjezbu uglavnom radim na cross-u sajlama sa donje koture. Iako izgleda kao letenje za prednje rame, NIJE letenje za prednje rame. Ruke se bacaju blago a tijelo nagnem blago prema nazad (u ovom slucaju sam se nageo prema naprijed kako bi dobio identican pokret, odnosno otpor na identican nacin kao kad radim na cross-u sa donje koture). Ni ovde kilaza ne smije da bude prevelika inace vjezba nece imati previse smisla. Kljuc vjezbe mi je u krajnjoj tacki koncentricnog djela gdje postizem dosta jako kontrakciju srednjeg ramena (inace i ovo ide sa dosta veci brojem ponavljanja , ali sam ovde bio prinudjen da napravim dropp jer je zavrsna serija i nisam uspio vise ponavljanja da izvucem sa istom kilazom).To je bio moj danasnji nacin bombardovanja srednje glave ramena,... Misici prze, a pumpa nevjerovatna.

Posted by Adoni Costo on Saturday, December 13, 2014

 
Adoni pozing 22.11.2014.

Napomena: prije gledanja kliknite prvo na HD ! ! !22.11.2014. jutarnja kilaza 98kg.Kratko poredjenje sa proslogodisnjom vansezonskom formom:10kg manja u vansezonskom periodu nego 2013. godine.- volumen butina jednak, sa daleko vise detalja i dubljim separacijama- obim listova takodjer jednak, ali znatno kvalitetniji i prilicno suh- struk preko 10 cm manji- kompletan torzo znatno veci, vise detalja, - ruke i ramena vece.Postotak masnog tkiva jako nizak (nisam mjerio tako da ne znam tacno), dok sama forma zna dosta da varira u zavisnosti od ishrane, tj.dal sam pun ili prazan , unosa natrija, unos tecnosti...Na snimku sam vec prilicno prazan, s obzirom da je citava sedmica bila na 250UH (ali sam pod pumpom opet ),.. Upravo sam zapoceo shit load koji ce trajati do sutra vecer, i nakon toga nastavljam po PS-u. Analizirajuci snimak cini se da trapez u ledjim pozama jos uvijek malo zaostaje i njemu cu se takodjer malo vise posvetiti. Pored toga ramena i ruke i dalje cu nastojati jos da popravim koliko ce to biti moguce uz relativno nizak unos kcal. S obzirom na kilazu, i velicinu, formom sam jako zadovoljan. Donji dio ledja jedino drzi dosta vode, do ostatak tijela kao sto rekoh dosta varira i zavisi od ishrane uglavnom.S obzirom da je video mjerodavniji i prikazuje realnije stanje nego slike, od sada cu malo vise da videima prikazujem trenutno stanje, a ujedno cu na taj nacin i pozing da analiziram i dalje popravljam.Toliko za sad... ceka me dzank :)

Posted by Adoni Costo on Saturday, November 22, 2014

Adnan Gosto, Episode 4, Back and Biceps Workouts


Adnan Gosto, Episode 3, Competitive Bodybuilding - Training Style


Adnan Gosto, Episode 2, Grocery Shopping


Adnan Gosto, Episode 1, Shoulders and Arms Workout


Srbija Open 2013 - Absolute Category


Bljesak.info: Adnan Gosto - Bodybuilding Champion


Train Hard, Look Good


IFBB Balkan Championship 2012 Adnan Gosto



Here are few articles for further reading:

zsuzsanna-toldi-m2

Carbohydrate Cycling Diet

md-toldi-10m

Skinny girls 'may' look good in clothes. Fit girls always look - great!

How to combine 'The Magic Three': Nutrition, Workouts, Rest.

Overview of proper nutrition, supplements, 1500 kcal diet, dieting meal plans, workout routines, body composition and much much more.

Carbohydrate Cycling Diet

Carb Cycling Diet is type of diet where amounts of carbs and calories are varied from day to day.

Due to variations in daily nutrients it is possible to lose weight and have enough energy for proper workouts.

For many endomorphs, Carb Cycling Diet is practically life style.

Mediterranean Diet for Women

Diet suitable for women of any age due to many benefits of such nutrition - rich in antioxidants, vitamins, minerals, healthy fats (omega-3, CLA etc.), complex carbohydrates, animal and plant based protein etc.

Highly recommended not only for the ladies.


 

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