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Teen Bodybuilder of the Week: Zak Katine

Teen Bodybuilder of the Week: Zak Katine! - Pics and info and more!

  • Name: Zak Katine
  • E-mail:
  • 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.

Zak Katine
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Zak Katine

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:

Day 1: Back
Day 2: Off

Day 3: Arms
Day 4: Legs
Day 5: Chest
Day 6: Off

Day 7: Shoulders
Zak Katine
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Zak Katine

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.

Meal 1:
Meal 2: Post Workout
Meal 3:
Meal 4:
Meal 5:
Meal 6:
Zak Katine
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Zak Katine

What Supplements Have Given You The Greatest Gains?

Whey and karbolyn have really helped me put on size the quickest.

Morning & Post Workout:
Intra Workout:
Intra Workout & Post Workout:
  • Karbolyn: 1/2 scoop
Post Workout:
Post Workout & Afternoon:

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.

Zak Katine
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Zak Katine

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?

Flex Lewis, Seth Feroce, and Phil Heath.

What Features Do You Use On

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.