Quick Bio:
Age: 26
Height: 5’10” - 178 cm
Weight: 205 lbs - 92 kg
Location: Auckland, New Zealand
How did you get started with bodybuilding?
I got started with bodybuilding many years ago when my mother won a free 2 week gym trial, she did not want it so she gave it to me. I went to the gym for the trial and enjoyed it so decided to sign up after that. When I first started out I had no idea what I was doing, but as time went by I started making some progress so I got more serious about my training and nutrition, I started researching by myself and then created my own meal plan and workout program which I followed and stuck to.
From this point on the results came in really fast which only motivated me even more. This started out as a hobby to me but has now turned into my passion and it is now my full time career.
What keeps you motivated?
I am motivated by progress, when I see my physique change this motivates me to go even harder in the gym and be even more strict with my diet. I am also motivated by everyone of my followers on social media, just hearing their positive feed back motivates me to continue doing what I am doing.
What is your current workout routine?
My current workout split is a 6 day split when I train each main muscle group twice per week. I always change things up from time to time, so sometimes I only train each muscle group once per week and sometimes I will hit everything 3 times per week. I believe variety is the best and this is what I also do for all of my online clients as well and this is why they get such amazing results.
If you had to choose only 3 exercises, what would they be and why?
- Pull ups because it is my favorite exercise for the back and I truly believe this is the king of all back exercises, even more so than deadlifts.
- Squats because it is by far the best lower body exercise.
- Bench press because having a big chest really is the finishing touch to the male physique, it symbolizes strength and no better way to build a big chest than some heavy bench press.
What is your favourite form of cardio?
My favorite form of cardio is LISS (Low Intensity Sustained State) because it allows me to relax, think and do some research watching particular things on streaming youtube videos. However if you are asking what is the best form of cardio, then it is without a doubt HIIT (High Intensity Interval Training) because of the 24 hour after burn effect and it is far superior for fat loss.
Right now I am bulking so I do not do any cardio at all, but when I do eventually cut again and add in cardio to my routine I will do a combination of both LISS & HIIT.
What is your diet like?
For my full day of eating you can check out this video here: https://youtu.be/18Kqcmb2mGQ
This was my bulking diet so it was very high in calories, also what I want everyone to understand before they watch this video is that there is not one diet that works for everyone, everyone requires a different diet, everyone will require a different number of calories, protein, carbs and fats depending on many different factors such as age, height, weight, body fat, daily activity levels and goals.
So do not think that if you eat exactly like me you will end up having the same physique as I do. If anything you will most likely get very very fat, very fast. This is why every meal plan or diet MUST be PERSONALIZED to the individual.
What supplements do you use?
I just like to stick to the basics.
- Protein
- Creatine
- Fish Oil
- Multi-Vitamin
- Probiotics
- Digestive Enzymes
What are your best 3 tips you would give to someone who is trying to reach their goal physique?
- Train hard and push yourself in every workout.
- Stay consistent with what you do, at the end of the day consistency is what equals results.
- Have fun and enjoy the process, look at the gym and working out as a hobby, not a chore.
Website: JosefRakichFitness.com
Facebook: Josef Rakich Fitness
Twitter: @ImJosefRakich
Instagram: josefrakich
YouTube: Josef Rakich
Snapchat: Josef_Rakich
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