Sponsored Athlete and Online Personal Trainer Josef Rakich speaks with dualFIT.
Well it all started off when my mum won a free 2 week gym trial which she gave to me. I went along to the gym for the 2 weeks and enjoyed it so i decided to join up after the trial had finished. I kept going on a regular basis and followed a strict training programme along with a good diet, shortly after i started noticing some progress. From there on its been an addiction and i can’t keep away from the gym.
What are your work out related goals for the future?
To create the most shredded and aesthetic physique on this planet and be the number #1 top fitness icon in the world.
What is in your experience the most effective routine?
I have used many different training methods over the years, from my experience i have found that high volume workouts are the best, training each muscle group once per week.
What is your current routine?
Well i currently follow a high volume split hitting each main muscle group once per week with abs and calfs twice. Here is an example of my routine.
Monday: Chest + Calfs
Tuesday: Biceps + Core
Wednesday: Quads + Hamstrings
Thursday: Shoulders + Triceps + Calfs
Friday: Back + Core
What is your diet and supplementation like?
I am currently bulking at the time of this interview, my macros and calories are listed below:
- Protein = 270g
- Carbohydrates = 450g
- Fats = 85
- Total calories = 3645
Here is an example of my daily diet:
Meal 1: Proats (protein and oats) + banana
Meal 2: Chicken sandwich + almonds
Meal 3: Chicken sandwich + almonds
Meal 4: Brown rice + tuna + eggs on toast
Meal 5: Proats (protein and pats) + dried apricots
Meal 6: Serving of lean meat (steak, fish, lamb, pork, chicken, beef, etc..) + serving or vegetables + orange juice
Meal 7: Protein shake
What is one of your biggest training mistakes that you have made and how would you have done it differently?
When i first started i use to train chest and biceps everyday, it wasn’t until i done some research that i realized thats not the correct way to train, i also diddnt train my legs for such a long time. How stupid i was.
What is your top tip for general fitness?
Eat healthy and be active.