- Name: Zachary Savoie
- E-mail: email@example.com
- Age: 25
- Where: Austin, TX
- Height: 6'2"
- Weight: 180 Lbs
- Years Bodybuilding :1
- Favorite Bodypart: Legs
- Favorite Exercise: Incline Dumbbell Press
- Favorite Supplements: Whey Protein
How Did You Get Started?
I had always been a scrawny kid and admired my father's physique. He was my inspiration to pick up my very first dumbbell. I had casually worked out, mostly spinning in circles, hit the heavy bag, jogged, and pretty much stuck with a boxer's routine in my early 20's. My father was a merchant Mariner and so was my grandfather. At 23 year's old, strapped for cash, I joined the family tradition and became a sailor.
The work was very strenuous, and I built a gym on our ship to stay fit and capable for work. About that time I joined Bodybuilding.com and found a 5x5 program for beginners. I saw great results in little time and became hooked.
After moving to Austin, Texas I was introduced to Hyde Park Gym. There I met an amazing athlete Dave Goodin. He had the most impressive natural physique I've ever seen, and I wanted to train serious after seeing what could be accomplished with hard work and consistency. I ended up getting a part-time job at Hyde Park Gym, befriending the local bodybuilders, and absorbing as much information as possible.
I learned training protocols from the strength and conditioning coaches, dieting and posing from Dave and Terri Alvarado, and eventually applied all their knowledge to my own system. Everyone has their own method, and I quickly realized that other's wasn't quite working for me. I had to invent my own style, diet and training to fit my needs. So from there I busted my hump, ate right, and never missed a workout. Sure enough within a few short months, I could see jaw dropping results.
What Workout Plan Worked Best For You?
Bill Starr's 5x5 for strength training in the off season.
4 day Upper/Lower split for growth in the off season.
Contest Prep. Routine:
Monday - Back And Traps:
- Deadlift: 3 sets of 3 reps
- Weighted Pull-Ups: 4 sets of 6-10 reps
- Cable Rows: 4 sets of 6-10 reps
- Narrow Grip Pulldowns: 4 sets of 6-10 reps
- Barbell Shrugs: 4 sets of 10-12 reps
Wednesday - Chest And Shoulders:
- Incline Dumbbell Presses: 4 sets of 6-10 reps
- Weighted Dips: 4 sets of 6-10 reps
- Pec-Deck Flyes: 4 sets of 10-12 reps
- Dumbbell Lateral Raises: 4 sets of 10-12 reps
- Rear Delt Flyes: 4 sets of 10-12 reps
Friday - Legs And Calves:
- Squats: 4 sets of 6-8 reps
- Leg Press: 4 sets of 12-15 reps
- Leg Curls: 4 sets of 10-12 reps
- Leg Extensions: 4 sets of 10-12 reps
- Standing Calf Raises: 4 sets of 8-10 reps
- Seated Calf Raises: 4 sets of 15-20 reps
Saturday - Biceps And Triceps:
- Barbell Curls: 3 sets of 10-12 reps
- Close Grip Bench: 3 sets of 10-12 reps
- Incline Dumbbell Curls: 4 sets of 10-12 reps
- Skullcrushers: 4 sets of 10-12 reps
- Zottman Curls: 4 sets of 10-12 reps
- Triceps Pulldowns: 4 sets of 10-12 reps
- 45 minutes walking on non-workout days
- 30 minutes walking on workout days (excluding legs)
What Nutrition Plan Has Worked Best For You?
It depends on my goals really. For the entire period of dieting for my show, I primarily ate wholesome foods. Granted I was a bit more lax the first 3-4 months (I indulged on junk food a few times a week), I firmly believed in burning more calories than I consumed for fat loss. I buckled down around 4-5 weeks out, and stuck with a strict diet. I experimented with different macronutrient ratios, but what worked best for me was a high protein/carb diet with moderate to low fats.
- Protein Pancakes:
- 1 Cup Ground Oatmeal
- 5 Egg Whites
- 1 Scoop Vanilla Whey
- 1 Tbsp Psyllium Husk
- 1 Tbsp Cinnamon
- 1/4 Tsp Baking Powder
- 1 Cup Green Tea
- 2 Omega 3-6-9 Caps
- 8 Oz. Lemon-Pepper Tilapia
- 1/2 Cup Green Beans Or Broccoli
- 275g Russet Potato
- Fresh Chives Or Cilantro
- 1 Tbsp Smart Balance Butter
- 1 Cup Green Tea
- 1 Omega 3-6-9 Cap
Meal 3 - Post Workout:
- Spinach Salad With Blackened Chicken And Mixed Berries:
- 1 Cup Green Tea
- 1 Cup Green Tea
- 1 Omega 3-6-9 Cap
What Supplements Have Given You The Greatest Gains?
Why do you love Bodybuilding?
It's a great way for me to vent out frustration. I feel totally free when I am in the gym. It's just me versus raw steel, and I love every minute of it. I find it empowering to have the ability to sculpt my body the way I see fit.
What Motivates You To Follow A Healthy Lifestyle?
I was born with scoliosis in my lumbar spine. I also have an abnormally straight cervical spine from an accident in my youth. Through bodybuilding I have strengthened my neck and posterior chain to mend these problems. After comparing x-rays, I noticed that deadlifting and squatting has decreased the curvature of my L-spine.
Working out consistency has vastly improved my quality of life, and I will take it to the grave. If for some reason I end up skipping a week or two, my lower back and neck feels tight and uncomfortable. That is my motivation to stay healthy and never miss a workout.
What Made You Want To Achieve Your Goals?
Friends and family were my determining factors. Everyone close to me is so incredibly supportive of my goals, and for that I am grateful. I would have never attempted to train for a bodybuilding show if it wasn't for my biggest inspiration Dave Goodin. Dave is a trainer at Hyde Park Gym in Austin (where I also work part-time), so seeing him destroy the weight room and what can be achieved naturally is truly remarkable. One day he was training a client, and they both noticed that I lost a bit of weight and make some good progress.
Dave had asked when I planned on doing a show, and I replied "I'll wait and see."
He then suggested I not wait and see - that I should plan now and see it to the finish. I took his advice as always and never looked back. Turned out that I love this sport, and can't wait to step back on stage again!
Another major influence was my friend and posing coach Terri Alvarado who also is a trainer at Hyde Park Gym. I wouldn't have placed well if it wasn't for her. She gave me honest critique and spent several hours teaching me how to pose. And those posing classes with her were brutal! She would make me hold each pose for 20-30 seconds at times; so when I stepped on stage for an NPC show, 3-4 seconds was easy breezy!
Finally, and probably the most important was my loving girlfriend Joy. She made contest preparation easy. Without her these past 20 weeks would have been absolute drudgery. After tough workouts or grueling cardio sessions, she would offer massages and try to help out any way possible. She never gave me a hard time about refusing to eat out, packing up lunches, or jumping out of bed first thing in the morning to do cardio.
What Are Your Future Bodybuilding Plans?
My immediate plans are to work on strength with a 5x5 routine for 10-12 weeks. Afterwards I plan on training for hypertrophy and putting on some quality mass. I want to compete again next year, but I need to polish up my lagging areas such as arms and back. I want to take things one step at a time and not get ahead of myself. So far this is just a hobby; but if I could make some sort of career in the fitness industry, I would jump on that opportunity.
What One Tip Would You Give Other Bodybuilders?
Consistency is key. If you skip a workout or cardio session, that gives your opponents an advantage over you. Find a method that works for you and fine tune it to your benefit. It's a good idea to ask questions, take bits and pieces of advice from other people to help form your own methods.
Who Are Your Favorite Bodybuilders?
What Features Do You Use On Bodybuilding.com?
I frequent the Supplement, Exercise, and Nutrition section to expand my knowledge of these areas. Sure there are certain cliques and a bit of asinine threads, but you can really find some great information in the stickies. Make sure to read the stickies, they have the best information!