Josef Rakich Natural Bodybuilder & Physique Model Interview

Josef Rakich Natural Bodybuilder & Physique Model Interview
  • Age:

  • Height:

  • Chosen Sport:

  • Years Training:

  • Off-Season Weight:

    82kgs (180lbs)
  • Training Information:

    How much time do you spend training per day?

    I train for an hour and a half each day, 5 days per week, with 2 rest days on the weekend.

    What is your current training split?

    I currently train each muscle group once per week (except calves which I train twice per week) with high volume.

    Monday Tuesday Wednesday Thursday Friday
    Chest & Calves Biceps & Core Quads & Hamstrings Triceps & Shoulders Back & Calves

    What is your maximum Bench Press, Squat and Deadlift?

    Bench = 130kg x 2 reps

    Squat = 180kg x 2 reps and 140kg x 20 reps

    Rack Pull = 220kg x 2 reps and 160kg x 25 reps

    What type of cardio do you find most effective when trying to lose body fat?

    I like to perform a mixture of cardio, HIIT, MISS and also LISS. They all have their time and place.

    HIIT is probably the most effective, however it cannot be done 5 times per week because it is very taxing on your body and CNS (central nervous system) not to mention that lifting weights is also a form of HIIT.

    I usually do a mixture of LISS and MISS with maybe the odd occasional HIIT session per week when cutting.

    What are your 3 favourite exercises and why?

    1. Chest Dips: This is the best chest exercise for me. Nothing activates my chest more than this exercise.

    2. Weighted Pull Ups (Chin Ups): This is a very good exercise for building wide lats and really helps to bring out the V-taper.

    3. Squats: This is the best lower body exercise in my opinion.

    What are your 3 least favourite exercises and why?

    Wrist Curls: Such a boring exercise.

    Planks: Gets boring and hard holding planks for 3-5 minutes. (but it has to be done).

    Reverse Hyper Extensions: Deadlifts and rack pulls are far superior.

    How many hours do you sleep each night?

    Anywhere from 4-10 hours, it depends on many factors but it is usually around 8 hours.

    Are there any unique training tips you use that you would like to share with us?

    Train with low frequency and high volume! This is the best and most effective way to train for muscle hypertrophy.

  • Dieting/Supplementation Information:

    Do you bulk and cut or stay lean all year round?

    I bulk and cut, however, during my bulking phase I still remain very lean.

    What does your typical meal plan look like?

    I follow the exact same meal plan every single day, day to day back to back hitting my macronutrient and calorie requirements every single day. This is how you get results. I change up my meal plan every 4 weeks with new foods and a new macro split. I like to follow the IIFYM style of dieting, there is no such thing as good and bad foods.. Only a good or bad diet which is a result of a poor macronutrient split. I often will eat ice cream, pizza, donuts, McDonalds, anything you can think of.. I just fit it into my macros and calories therefore it makes no difference in regards to body composition.

    For anyone wanting more information on IIFYM (if it fits your macros) just check out my website and take a look in the 'LEARN' tab. There is an article in there about IIFYM dieting that I wrote.

    My current macros at the time of this interview are:

    220g protein, 250g carbs, 75g fat with a total calorie intake of 2555 (cutting)

    When you diet, do you cut carbs completley out of your diet or taper them down?

    No, I just cut calories, whether that be from protein, carbs or fats. However, carbs are usually the first to drop I don't cut them completely.

    Tell us about your most challenging experience while dieting and how did you overcome it?

    Hunger! but will  power and determination overcome this.

    What is your favourite clean meal?

    There is no such thing as "good" and "bad" foods, or "clean" and "dirty' foods" (unless you are talking about health/micronutrient wise). There is no list of foods your not allowed to eat to reach your body composition goals. Don't think you have to give up pizza or McDonald's just because you want to lose some weight. General body composition is about calorie and macronutrient control, hitting your macronutrient targets and calorie requirements however and whenever you want with ANY foods of your personal preference. Getting results is all a number game, just obviously don't be a idiot about it as you should still pay attention to fiber intake and your micronutrients.

    What is your favourite cheat meal?

    I dont ever have a cheat meal, I have a structured re-feed day as its much more effective and the benefits are far superior. Here is relevant post I made in the bodybuilding forums regarding cheat meals.
    Is a cheat meal, is it ok? Yes. Will it benefit you? Yes. Is there a better option/approach? Yes..
    If you want to have a cheat meal I would actually recommend having a cheat meal once every SECOND WEEK, (but this does depend on how bad you binge and over shoot your daily macros and calorie requirements) having a HUGE cheat meal once per week will just muck up your calorie deficit (somewhat), say if you are in a 500 calorie deficit per day which equals a 3500 calorie deficit for the week then you consume a cheat meal which exceeds 1000 calories over your current weekly deficit then you are only in 2500 calorie deficit, which wont matter too much as it will still be in a overall calorie deficit for the week so you will still lose fat, however it could be better. There are benefits of having a cheat meal every so often as it will help increase your metabolism, but a slight metabolism increase for a 1000 extra calories. Not really worth it, not to mention its only ONE meal. Thats why (if you do choose to have a cheat meal) I recommend sticking to cheat meals once every second week, as you can still get the benefits of the cheat but it wont hinder your progress.
    Again this all depends on how extreme your cheat meal is, but if its not a lot of calories then the benefits will not be worth it at all, so a good balance is to have a cheat meal once every second week. (In my own personal opinion)
    There is a better option to cheat meals though! :) Instead of having a single cheat MEAL you should have a re-feed DAY! This is a day where you increase your carb intake by 100% or more, putting you up to maintenance calories or into a slight calorie surplus for this day. Now there are many benefits from having a re-feed day the main one being to increase your LEPTIN LEVELS! When you are dieting and on a low calorie/low carb diet, your leptin hormone levels will drop dramatically in attempt by the body to spare body fat. (safety mechanism for the human body). With low leptin levels it becomes much harder to burn body fat. So including a re-feed day into your cutting diet will be really beneficial and allow you to continue to burn body fat at an optimal rate. A re-feed is basically taking 1 step back, but 2 steps forward. Re-feeding will also have a much better effect on the metabolism compared to a single cheat meal.
    Now everyone is different and will require different amounts of re-feeding. Here are my guidelines for you to follow so that you know how often to include a re-feed into your meal plan schedule.
    - If you are above 20% body fat - Re-feed once every month.
    - If you are between 15% and 20% body fat - Re-feed once every 2 weeks.
    - If you are between 8% and %15 body fat - Re-feed once every week.
    - If you are below 8% body fat - Re-feed twice per week.
    The leaner you are the lower your leptin levels will be so the more frequent you should include re-feeds into your diet.

    What are your 3 favourite supplements and why?

    Whey Protein Powder: Just convenient and I love making PROATS.

    Multi-Vitamin: The most important supplement there is.

    Fish Oil: Good for the heart, brain, joints etc. I always make sure I get in my EFA's ()essential fatty acids) such as my omegas etc. 

  • Personal Information:

    What led you to your chosen sport?

    I won a free trial at my local gym, well actually my mum did and she gave it to me... I joined up to the gym and just became addicted haha!

    How do you manage the balance between a heavy training schedule, heavy workload and personal life?

    This is my life. This is what I live and breathe for. I find a way to make time even when I don't have time.

    Where do you see yourself in 5 years?

    To be the top fitness model in the world.

    Who are your role models and why?

    Frank Zane, Arnold Schwarzenegger and Greg Plitt.

    All 3 of these guys are truly inspirational people with outstanding physiques.

    What are the 3 words that best describe you?

    1. Determined

    2. Dedicated

    3.Hard working

    How do you manage the balance in your life and find time for everything?

    I just do what I have to do, I work for myself, so if I want to take a break or go out for lunch to a restaurant or go out on my jet skis for the day I can do that. It’s just about scheduling your day from the start.

    Do you have a quote that you live by?

    Be great or be nothing.

    Don’t talk about it, be about it.

    What is your favourite sport outside of your chosen sport and why?

    Soccer and skateboarding. I was pretty dedicated to both of these sports before I started working out at the gym. I used to play striker for the top team in 1st division under 18 for soccer and I was a sponsored street skater.

    Is there anything else you would like to leave us with?

    Thanks for reading my interview guys! Hope you enjoyed it!

    For anyone wanting a personalized Meal Plan, Workout Program or Extreme Abs workout from me be sure to check out my website!

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    Josef Rakich

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