- Name: Zak Katine
- E-mail: email@example.com
- Age: 19
- Where: Ft. Myers, Florida
- Height: 5'4"
- Weight: 141 lbs contest 165 lbs off
- Years Bodybuilding :1
- Favorite Bodypart: Legs
- Favorite Exercise: Squat
- Favorite Supplements: Karbolyn, Whey Isolates
How Did You Get Started?
My junior year of high school I weighed 110lbs and was diagnosed with Crohns Disease, an inflammatory bowel disease. The doctor told me I had to eat better and maintain my stress levels or my Crohns would just keep getting worst. So I began working out as a stress reliever and began watching what I ate. The doctor said I would probably never weigh more than 130lbs at my healthiest (I weigh 170lbs right now).
My Crohns went into remission and I am healthiest I have ever been. Working out became my new hobby, I trained 5 days a week at my gym, and I just loved lifting and growing. After I graduated high school I began my pursuit of bodybuilding. I decided to do my first show at the NPC Gulf Coast Classic on May 21st, 2011. I won 1st place in the Teen class, and I won 1st place in Men's Open Lightweight.
What Workout Plan Worked Best For You?
In the off season I stick to heavy weight with a lot of volume. I use drop sets, forced reps, partials, and super sets to increase the intensity. I change up my workouts every 3 weeks, switching between dumbbell work, barbell work, and changing up my rep and set range to constantly keep my body guessing. I hit calves twice a week whenever I feel like hitting them, abs once a week and I train traps once a month. Here is a sample workout:
- Wide Grip Pull-Ups: 3 warm up sets of 12-15 reps
- Bent Over Barbell Rows: 1 warm up set of 12-15 reps, 3 sets of 8-10 reps
- V-Handle Close Grip Pulldown: 3 sets of 8-12 reps, 1 double drop set of 8-12 reps
- Close Grip Low Cable Row: 3 sets of 8-12 reps, 2 rest pause sets to failure
- Rope Pulldowns: 3 sets of 20 reps, 1 set of partial reps to failure
- Back Extensions: 3 sets of 20 reps
Skull Crusher: 3 sets of 10 reps
Barbell Curls: 3 sets of 10 reps
Close Grip Bench: 3 sets of 12 reps
Incline Dumbbell Curls: 3 sets of 12 reps
Dips: 3 sets to failure
Dumbbell Hammer Curls: 3 sets of 12 reps
Triceps Pressdown: 3 sets of 15 reps
High Pulley Cable Curls: 3 sets of 15 reps
- Lying Leg Curls: 4 sets of 8-10 reps
- Seated Leg Curl: 3 sets of 10-12 reps, 1 double drop set of 10-12 reps
- Leg Extensions: 3 sets of 15 reps
- Squat: 3 sets of 6-8 reps, 1 drop set of 6-8 reps
- Leg Press: 4 sets of 10 reps
- Hack Squat: 3 sets of 15 reps, 1 set to failure
- Hip Abductors: 4 sets of 20 reps
- Barbell Incline Bench: 2 warm up sets of 8-10 reps, 1 set of 8-10 reps, 2 sets of partial reps to failure
- Dumbbell Flat Press: 2 sets of 8-10 reps, 1 drop set of 8-10 reps
- Hammer Strength Decline: 3 sets of 12 reps
- Incline Flyes: 3 sets of 12 reps
- Cable Crossover: 7 sets of 15 reps
- Reverse Dumbbell Flyes On Incline Bench: 3 sets of 12 reps
- Dumbbell Shoulder Press: 1 warm up set of 8-10 reps, 3 sets 8-10 reps
- Dumbbell Side Laterals: 1 set of 12 reps, 2 drop sets of 12 reps
- Wide Grip Upright Rows: 3 sets of 10 reps
- Overhead Military Press: 3 sets to failure
What Nutrition Plan Has Worked Best For You?
In the off season I eat 3-4 cheat meals a week, usually burger and fries or sushi nothing to crazy just enough to keep me sane. I weigh out all my food before I cook it, and I eat every 3-4 hrs.
What Supplements Have Given You The Greatest Gains?
Whey and karbolyn have really helped me put on size the quickest.
- Multivitamin: 1 serving
- Glutamine: 10g
- Nitric Oxide: 3 scoops
- BCAAs: 2 scoops
- Karbolyn: 1/2 scoop
- Whey Isolate: 2 scoops
Why do you love Bodybuilding?
I love every aspect of bodybuilding. I'm very goal oriented and with bodybuilding there are endless amount of goals to achieve which is what I love. Lifting weights is a good stress reliever and a great way to stay healthy especially with my Crohns Disease. Not only that, but working out and getting bigger is a huge confidence booster. Also being a shorter guy, bodybuilding is one of the only sports I can really excel at as you don't have to be 6 ft. tall to be a bodybuilder.
What Motivates You To Follow A Healthy Lifestyle?
First and foremost I want to stay healthy and keep my Crohns under remission so that's the biggest motivation. Everybody who has a disability or disease motivates me a lot, so I can be the best I can be and hopefully inspire them. Also, everybody who supports me in my life, from my family to friends to my training partners, I couldn't do it without them.
What Made You Want To Achieve Your Goals?
First I just wanted to be healthy. As I started seeing progress, gaining muscle and weight I began to create little goals for myself such as doing a bodybuilding show before I turned 20, or bench over 300lbs which I was able to achieve. Once I achieved those goals I set new goals and I won't quit until I reach those goals.
What Are Your Future Bodybuilding Plans?
Right now I'm taking the year off to add some size, this way next year when I compete I'll be bigger and better and hopefully win my first overall title. Then in a few years I hope to hit the national scene, and one day become an IFBB Pro Bodybuilder.
What One Tip Would You Give Other Bodybuilders?
Take your time learn the basics. Bodybuilding takes a lot of time and effort; it does not just come overnight. So no need to rush anything, just enjoy the ride.
Who Are Your Favorite Bodybuilders?
What Features Do You Use On Bodybuilding.com?
I use the store to buy my supplements, and I also read the forums to find out what products work and which ones don't.