I train for an hour and a half each day, 5 days per week, with 2 rest days on the weekend.
I currently train each muscle group once per week (except calves which I train twice per week) with high volume.
|Chest & Calves||Biceps & Core||Quads & Hamstrings||Triceps & Shoulders||Back & Calves|
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
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.
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.
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.
Anywhere from 4-10 hours, it depends on many factors but it is usually around 8 hours.
Train with low frequency and high volume! This is the best and most effective way to train for muscle hypertrophy.
I bulk and cut, however, during my bulking phase I still remain very lean.
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 www.JosefRakichFitness.com 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)
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.
Hunger! but will power and determination overcome this.
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.
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.
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!
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.
To be the top fitness model in the world.
Frank Zane, Arnold Schwarzenegger and Greg Plitt.
All 3 of these guys are truly inspirational people with outstanding physiques.
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.
Be great or be nothing.
Don’t talk about it, be about it.
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.
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! www.JosefRakichFitness.com
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Twitter: https://twitter.com/JosefRakich2 (yes someone stole my name JosefRakich and also stole JosefRakich1)