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Teen Bodybuilder of the Week: Marc Tkatchuk

Teen Bodybuilder of the Week: Marc Tkatchuk! - Pics and info and more!

  • Name: Marc Tkatchuk
  • E-mail:
  • Age: 19
  • Where: Regina, Saskatchewan, Canada
  • Height: 5' 11"
  • Weight: 205 Lbs., contest: 172 Lbs.
  • Years Bodybuilding :3
  • Favorite Bodypart: Chest
  • Favorite Exercise: Squats and Deadlift
  • Favorite Supplements: ON Protein Powder

How Did You Get Started?

I have always been known as the skinny kid, and when I was young I would constantly be pushed around and taken advantage of. I even got cut from a pee wee league football team ha-ha. I ended up lifting weights at the start of grade 11 and I gained muscle really fast. By the end of grade 12 I had started to really get into dieting and that's when my body really began transforming.

My brother a former amateur of the week (Neil Tkatchuk) competed at the junior level for bodybuilding and ended up winning his weight division in my grade 12 year. I therefore decided the following year (around now) to follow in his footsteps and do the same thing! I ended up making a phone call for the city rep in which I live and found the best trainer anyone could every ask for. My trainer for my first competition was Bob Watson ( and he got me going on my first ever planned diet.

A few months later I ended up signing up for the junior division and men's middleweight because I figured if I am going to do all this work for dieting I might as well see how I do in the open division as well. I ended up winning my junior division, men's middleweight, and best poser! I never could have imagined doing that well and it all started from being picked on and getting cut from a pee wee football team.

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What Workout Plan Worked Best For You?

My legs, especially my hamstrings were a weak point for me at the start of the year so I really incorporated lots of legs into my routines. Here was my routine from the start of the year up until the contest. Recently I have switched to full body HIT routine workouts.

Hams and calves



Arms and shoulders

Hams and Quads


I believe that for work outs less is more, and for most body parts I would do about 3-4 exercises for 2-3 sets each (smaller body parts like bis I would do less). I try to keep my workout time under 45 minutes and just go hard for short bursts.

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What Nutrition Plan Has Worked Best For You?

During the off-season the best nutrition plan for me was to eat A LOT! Because I was so skinny I found that I had to take in around 5000 calories a day to get me really growing. I would try and eat about 1 gram of protein per body weight, lots of carbs, and a fair amount of healthy fats. I think lots of bodybuilders over estimate how much protein you have to take in and in the long run I think it does more harm then good.

During contest prep an example of my diet is as follows: (It was really hard and I often didn't feel like living any long ha-ha but it all paid off in the end).

    Meal 1: 6 egg whites
    2.5 oz oatmeal

    Meals 2-6 (Spread throughout the day):
    1.5 kg California mixed (Broccoli, cauliflower, carrots)
    29 oz Chicken

Now this extreme diet was very near to my competition and before this it was a lot more lenient, but pushing through with this diet for about 3 weeks really helped me to come in as shredded as I did. I carbed up the last week, but didn't do any fat loading.

What Supplements Have Given You The Greatest Gains?

I don't think there is any supplement better then protein powder. I find that ON protein powder blends and mixes up the best but I'm sure any kind works. I also take creatine during the off-season, but there really is no substitute for protein powder as it is quick and easy. My favorite off-season post workout shake includes 2 scoops protein powder, 2 oz oats, table spoon peanut butter, banana, and fill with milk and blend.

Why do you love Bodybuilding?

I love bodybuilding because of the dedication it involves. If you can diet and train for a bodybuilding competition I'm pretty sure you can do anything!

I love it because of the opportunities it creates. For example this teen amateur contest hopefully will get me more recognized and open up even more doors than bodybuilding already has for me. I love bodybuilding because you can transform your body, build confidence, and break stereotypes. And I love bodybuilding because girls love it too.

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What Are Your Future Bodybuilding Plans?

My future plans right now are too bulk up for half a year to a year and then compete next year again in the provincial show and hopefully world qualifers (fingers crossed). I also would like to pursue a career in fitness modeling (anyone?) but am still trying to find my way around in that field. Other then that I plan on staying fit and having fun (ha-ha).

What One Tip Would You Give Other Bodybuilders?

If I was too give one tip to bodybuilders I would probably just give about three ha-ha. First, I recommend getting a trainer at least when you start anyways. I can recommend a great trainer named Bob Watson (, but if you have a different trainer make sure you find a humble trainer who is really supportive. I would often have emotional breakdowns during my dieting ha-ha, but my trainer would keep in touch sometimes three times a day!

Secondly focus on your diet early in your career. This is what it all comes down to in the end. Also don't overdue it in the gym. Less is more, and your probably going to work out a lot harder if you know you don't get to do as many sets.

Who Are Your Favorite Bodybuilders?

My favorite bodybuilders aren't any of those big guys in the magazines. My favorites are natural competitors who have overcome some awesome obstacles. Some of my role models are Nse Ekong, Guy Bourgon, and of course Layne Norton.