- Name: Josef Rakich
- E-mail: JosefRakich@Gmail.com
- Age: 19
- Where: New Zealand
- Height: 5'10"
- Weight: 165 Lbs
- Years Bodybuilding :2
- Favorite Bodypart: Chest
- Favorite Exercise: Dumbbell Bench Press
- Favorite Supplements: Optimum Nutrition Whey And Casein Protein Powder
How Did You Get Started?
I have always been into my sports I played soccer for most of my life, I was also really into my skateboarding on and off over the years. I was never interested in lifting weights I actually hated it when we had weights room at school, not too sure why though? I guess because it was hard. But then one day my mum won a free "2 week gym pass" which she gave to me, I went to the gym for those 2 weeks and saw heaps of people I knew there started training with them. After the 2 week free trial I joined up to the gym and kept going regularly lifting with mates, I quickly became hooked and found my new hobby.
After a while I started noticing results so I got more serious about my training and what I was eating, I wanted to completely transform my physique, I was sick of being a skinny twig I wanted a strong muscular ripped physique, so I got to work. It's definitely much deeper now.
What Workout Plan Worked Best For You?
I have used many different routines most of them being each main muscle group once per week with abs and calves twice per week, I also like to train high-volume as I find that's what my body responds best to, I do the heavy stuff at the start of my workout then I like to do super-sets and drop-sets towards the end, each workout trying to increase the intensity. I use a big variety of rep ranges anywhere between 4-40, but most of the time I keep most of my sets around 8-12 reps.
Day 1: Chest/Calves
- Dumbbell Bench Press: 5 sets of 8-12 reps
- Barbell Incline Bench Press: 5 sets of 8-12 reps
- Dumbbell Flyes: 4 sets of 8-12 reps
- Dumbbell Pullovers: 4 sets of 8-12 reps
- Cable Crossovers: 3 sets of 8-12 reps
- Seated Calf Raises: 5 sets of 8-12 reps
- Donkey Calf Raises: 5 sets of 8-12 reps
Day 2: Back/Abs
- Deadlifts: 5 sets of 8-12 reps
- Pull-Ups: 5 sets of 8-12 reps
- Seated High Rows: 4 sets of 8-12 reps
- Behind The Head Pulldowns: 4 sets of 8-12 reps
- T-Bar Rows: 3 sets of 8-12 reps
- Crunches: 5 sets of 8-12 reps
- Cable Crunches: 4 sets of 8-12 reps
- Hanging Leg Raises: 3 sets of 8-12 reps
- Oblique Crunches: 3 sets of 8-12 reps
Day 3: Biceps/Triceps
- Barbell Curls: 5 sets of 8-12 reps
- Incline Seated Dumbbell Curls: 5 sets of 8-12 reps
- Preacher Curls: 4 sets of 8-12 reps
- Hammer Curls: 4 sets of 8-12 reps
- Seated Dumbbell Extensions: 5 sets of 8-12 reps
- Flat Bar Pushdowns: 5 sets of 8-12 reps
- Close Grip Bench Press: 4 sets of 8-12 reps
- Rope Pulldowns: 4 sets of 8-12 reps
Day 4: Legs
- Squats: 5 sets of 8-12 reps
- Leg Press: 5 sets of 8-12 reps
- Leg Extensions: 4 sets of 8-12 reps
- Hack Squats: 4 sets of 8-12 reps
- Lying Hamstring Curls: 3 sets of 8-12 reps
- Seated Hamstring Curls: 3 sets of 8-12 reps
- Standing Calf Raises: 5 sets of 8-12 reps
- Seated Calf Raises: 5 sets of 8-12 reps
Day 5: Shoulders/Abs
- Dumbbell Shoulder Press: 5 sets of 8-12 reps
- Lateral Delt Raises: 5 sets of 8-12 reps
- Upright Rows: 3 sets of 8-12 reps
- Front Delt Raises: 3 sets of 8-12 reps
- Rear Delt Face Pulls: 3 sets of 8-12 reps
- Jack Knives: 5 sets of 8-12 reps
- Weighted Knee Ups: 3 sets of 8-12 reps
- Decline Oblique Crunches: 4 sets of 8-12 reps
Day 6 And 7: Off
What Nutrition Plan Has Worked Best For You?
Diet is the most important factor in achieving the physique you want. I always keep my diet clean I don't eat junk food, that type of food doesn't even appeal to me anymore what so ever, it's probably because I use to live off cake, fizzy drinks and candy bars for most of my life and I over did it. My diet now compared to back then is completely different and it makes such a major difference in how I feel my energy levels have completely turned around, food defiantly has an impact on how you feel most people don't realize this until they actually start eating properly. I eat food for its function before its taste, even though all the foods I eat on a daily basis are what I love. Food is fuel give your body what it needs, not what it doesn't need.
I don't count calories on what I am eating but its roughly 3500-4000 calories per day when bulking trying to add some lean muscle mass, I don't ever go on these extreme bulking phases and gain heaps of fat weight I like to stay in good condition year round under 10% body fat always with abs, but when the time comes and I want to get into top condition and get extremely ripped up I will eat roughly 2800-3000 calories per day while doing some LISS cardio post-weights for about 20-30 minutes this gets me ripped up pretty quickly.
My diet is roughly 40% protein 45% carbohydrates and 15% healthy fats.
Meal 4: Post Workout
- 6oz chicken, fish, steak, or prawns
- 2 cups broccoli, beans, or peas
- 3 pieces of wheat bread or 1 cup rice
What Supplements Have Given You The Greatest Gains?
Definitely without a doubt Optimum Nutrition Opti-Men, a multi-vitamin is by far the most important supplement for someone looking to gain muscle, people often don't know how important all the right vitamins and minerals are for muscle growth, a multi-vitamin is definitely the number #1 supplement in my book, it has always been a staple in my supplement stack along with whey and casein protein powder. Whey post workout, then the casein before bed. These are always my staple supplements. I have recently just started taking creatine monohydrate, and just finished my loading phase. Hopefully I will get some solid lean gains from it.
Why do you love Bodybuilding?
I love it because it makes me unique, every day I look forward and can't wait to get into the gym it just makes me feel good training hard with mates giving it everything I have then walking out of the gym knowing I had a good workout, it's a sense of accomplishment. Just working towards something is something to love knowing I can always better my physique in some way or another, always trying to achieve the best. It gives me something to live for. I could not stand working at a boring job looking forward to nothing except for getting home in time to watch my favorite TV program. Lifting weights gives me something to do, it's my passion.
Before I was into bodybuilding I was very skinny and use to eat nothing but junk I didn't really feel good physique and energy wise I always felt sluggish and tired which most people probably accept as "normal" but now that I'm into living more healthy, eating good clean healthy nutritious foods and lifting weights it's just so different. The only word I can use to describe how I feel right now is amazing. That's why I love it. The gym constantly keeps me on a high.
What Motivates You To Follow A Healthy Lifestyle?
My motivation comes from the results I get, seeing results/progress in itself is enough motivation for me to keep a healthy life style so that I can keep achieving what I want to achieve physique wise. The compliments I get in and out of the gym help motivate me, especially if it's from someone I don't even know that's a good feeling and makes me want to better my physique even more, without a healthy lifestyle I would not be achieving what I wanted to achieve. I like eating clean healthy real foods it makes me feel good compared to just pigging out on some junk food with low nutritional values, that just crashes my feel good buzz.
What Made You Want To Achieve Your Goals?
I have always been very skinny basically just skin and bones I didn't even have abs, I use to eat very un-healthy always feeling weak, tired with no energy/motivation. Once I joined up to the gym and started noticing my strength skyrocket and some decent muscle gains I knew this is what I wanted. I wanted to achieve a lean muscular physique and not just be that skinny kid anymore.
What Are Your Future Bodybuilding Plans?
Keep training hard achieving my goals physique wise while staying injury free. I am currently studying with ISSA (International Sports Science Association) to become a personal trainer, so once I get my cert I want to get a job and start training others helping them reach their goals. After I have settled into my personal training I am also interested in starting up my own website for online personal training, selling customized diet and training plans for individuals whatever their goals may be, because ever since I uploaded vids/pics onto the forums I have been getting allot of emails and PM's from people asking me for advice on these certain things, I think I would do quite well with that. Bodybuilding has opened up so many doors for me, also a future plan of mine is to someday be #1 the most inspirational males on Bodybuilding.com for BodySpace, but to do that I still need many more years under my belt to better my physique, I'll be back with more lean muscle mass, better aesthetics and even better conditioning. I'm also possibly keen in a few years time when I have built on my physique a bit more to get into some fitness modeling, and who knows later on in life maybe even open up my own gym or supplement line. As long as it's something gym related, doing what I love.
What One Tip Would You Give Other Bodybuilders?
Whatever your goals may be, if you want results, train like it.
Who Are Your Favorite Bodybuilders?
The one and only Frank Zane.
What Features Do You Use On Bodybuilding.com?
I use the website a lot always lurking/posting in the forums especially the teen section, I also have just started using BodySpace recently and I read a lot of the articles on this site there is always good information and I'm always learning new things which only help me do better. Without Bodybuilding.com I wouldn't be where I am now.