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Teen Bodybuilder of the Week: Zach Morgan

Teen Bodybuilder of the Week: Zach Morgan! - Pics and info and more!

  • Name: Zach Morgan
  • E-mail:
  • Age: 19
  • Where: Centerville, Iowa
  • Height: 5' 10"
  • Weight: 180 Lbs.
  • Years Bodybuilding :1
  • Favorite Bodypart: Back
  • Favorite Exercise: Dumbbell Bench Press
  • Favorite Supplements: Protein, Creatine, L-Arginine, CLA, Animal Pak and Z-Mass.

How Did You Get Started?

I had always been in athletics throughout high school, but when I tore my labrum during a football game my senior year I had to have reconstructive surgery. The recovery period was about 10 months. During this time I was in an immobilizer for 3 months, had physical therapy multiple times each week for an additional 3 months, and couldn't lift anything heavier than a gallon of milk for a total of 6 months. More recently, I have been cleared by my doctor to lift and have been working out for about 4 months now.

What Workout Plan Worked Best For You?

For the first couple of months, I was doing a total body workout every other day. My first workout routine consisted of leg press, nautilus bench press, lever rows, military press, cable curls, and tricep extensions. My current workout consists of two days on and one day off.

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What Nutrition Plan Has Worked Best For You?

I eat until I can't eat anymore. I generally consume 300 grams of protein daily and try to take in all my carbs before noon. I also drink as much water as I can. An example of my daily intake includes:

    Breakfast: 12 egg whites and a bowl of oatmeal
    Meal 2: tuna sandwiches (2 cans of tuna)
    Meal 3: macaroni and cheese and chicken
    Meal 4: dry tuna (2 cans)
    Meal 5: 12 oz. of beef
    Meal 6: 8 oz. of pork

What Supplements Have Given You The Greatest Gains?

I would have to say that I have seen my greatest gains with plain old protein and creatine. These should be every bodybuilder's foundation for supplementation.

Why do you love Bodybuilding?

I love bodybuilding because I always find it very rewarding when I can break my previous bests. Every time I go into the gym, I up my workout weights. When I hit a plateau, I know it's time to switch up my workout so I can see the results in the mirror.

What Are Your Future Bodybuilding Plans?

I plan on continuing to train for the next couple of years for the Mr. Iowa Competition. In the nearer future, I plan to attend some powerlifting competitions.

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What One Tip Would You Give Other Bodybuilders?

Stick to the basics. Don't fall for every new supplement and "miracle pill" that comes out on the market and certainly stay away from roids. It's much more rewarding knowing you did it all yourself.

Who Are Your Favorite Bodybuilders?

Ronnie Coleman, Arnold Schwarzenegger, Gunter Schlierkamp, and Flex Wheeler.