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Posted 06 March 2015 by Renato

Bodybuilding Motivation:

Leave Nothing To Chance

Bodybuilding Video Motivation: Leave Nothing To Chance

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Posted 03 March 2015 by

Workout Routine:

Julian Tanaka Torres

Workout Routine: Julian Tanaka Torres

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Monday: Chest and biceps

  • Incline ench press: 4 sets x 10 reps
  • Machine flyes: 4 sets x 15 reps
  • Cable crossovers: 4 sets x 15 reps
  • Cable Pullover: 4 sets x 12 reps
  • Flat bench dumbbell: 12 10 10 10 8 reps
  • Hammer curls: 12 10 10 10 8 reps
  • Bicep ez bar: 4 sets x 10 reps
  • Dumbbell curls: 4 sets x 12 reps
  • Concentration curls: 4 sets x 12 reps
  • Incline alternation dumbbell curls: 3 sets x 15 reps


Tuesday - Legs

  • Squats: 10 8 6 6 20 reps
  • Barbell Lunges: 8 8 6 6 20 reps
  • Hamstrings curls: 4 sets x 12 reps
  • Leg extensions: 4 sets x 12 reps
  • Standing calf raises: 4 sets x 25 reps
  • Standing 1 leg hamstrings: 4 sets x 10 reps
  • Seated calfs raises: 4 sets x 25 reps


Wednesday: Back and triceps

  • Seated row: 4 sets x 12 reps
  • Lat Pull downs: 2 10 10 10 8 reps
  • Under grip pull downs: 4 sets x 20 reps
  • 1 arm pull down: 4 sets x 15 reps
  • V-bar pull down: 4 sets x 15 reps
  • T-bar row: 4 sets x 12 reps
  • Skull Crusher: 5 sets x 12 reps
  • Rope push down: 4 sets x 12 reps
  • Bodyweight skulls: 4 sets x 12 reps
  • Pullover: 4 sets x 8 reps
  • Straight bar pull down: 3 sets x 20 reps



  • Military press: 5 sets x 6 reps
  • Lateral raises: 5 sets x 20 reps
  • Arnold press: 5 sets x 6 reps
  • Frontal raises: 5 sets x 20 reps
  • Lateral 1 arm raises: 4 sets x 15 reps
  • Face pulls: 4 sets x 15 reps
  • Dumbbell upright row: 4 sets x 12 reps
  •  Shrugs: 4 sets x 15 reps


I usually try to train one exercise of each muscle 4*10( chest, bicep, back,tricep, shoulder, traps) , except legs


Hiking or bicycle



Julian Tanaka Torres interview:

Posted 03 March 2015 by Interview:

Julian Tanaka Torres

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How and when did you start training?

It was very funny, because I was always the strongest in my high school for my year, but one day a couple of friends started the gym, they were becoming stronger and stronger, so my competitive soul had to do something about it.  I entered the gym just so they didn't pass me in strength haha... I started seeing results fast, so it just became an addiction for me and is now part of my lifestyle.

What mistakes did you make as a newbie?

Not listening to other people who have more knowledge than me and thinking I knew everything.  I believe that everyone,... it doesn't matter if skinny, big, etc, has something you could learn from.

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We know consistency is key, what tips would you give
to anyone struggling to stay consistent?

When you think of giving up, think of why you started.  It's easy to quit but when you keep going, you become the champion of self.  You should be proud of yourself and know that you are inspiring other people.

Do you listen to music whilst training?

I usually listen to electronic music,

  • Joseph Capriati
  • Abel Ramos
  • Richie Hawtin
  • David Tort
  • Genairo N´Villa

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What do you think about when you have to dig deep
and push out that last rep?

My competition (Other people).

I don't have limits, I want to go harder everyday, every month, every year. I think this sport never has an end or limit, the limit is what you set yourself, so if you work hard, I believe the results and achievements will just come as the result of hard work.

What are you most proud of?

People ask for my advice, and I love to help people in this sport so they can reach their goals.  I always try to do good, just because I love helping people and I'm proud of that.

Do you bulk and cut or stay lean year round?

I stay lean year around.

What types of cardio do you do?

I like to do HIIT, Soccer and Bicycle work for cardio.

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What is your training routine like?

Full Workout Routine

What is your diet when trying to
get in peak condition?

I try to divide my meals in 6, plus the protein shake after training:

  • 8 whites eggs + 80 gr of oatmeal
  • 250 gr of chicken breast  + 60 gr of quinoa
  • 250 gr of fish + 60 gr of quinoa + salad
  • 250 gr of breast chicken + 1/4 avocado + 30 gr of sweet potato
  • 250 gr of chicken breast + salad
  • 250 gr of fish + salad

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Who are your favourite athletes, bodybuilders

or fitness models?

Jay Cutler, Max Philisiare and Tom Coleman.

What supplements do you use if any?

I usually use MEGAPLEX TECH after training, BI-PRO after waking up in the morning, and sometime COMPLEX 8 just before going to bed. I also use Energy Shock as pre-workout and Nitro shock (bcaa) during my workout.

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What top 3 tips would you give to anyone wanting
to get CutAndJacked?

  1. Always give your best.
  2. Try to do one more rep every time.
  3. Be humble and learn from those more experienced than yourself.

 Julian Tanaka Torres

Born: 13 May 1988

Weight: 190 LB

Height: 5´7in


Posted 02 March 2015 by Ashvin Pudaruth

10 Ways Exercise Helps

Your Mental Health

10 Ways Exercise Helps Your Mental Health

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We all know that the mind and body are inextricably linked, even more so for those of us who exercise a lot. We are usually more conscious of the mental strength needed to push ourselves to the limit, to do that extra rep, to add that extra kilo. Yet exercise also has a payback mechanism.

Increasing evidence is appearing that regular exercise of any form can have powerful and far-reaching mental benefits. As someone who has struggled with depression and anxiety I can attest to this. I am living proof that lifting weight and sprint training can have real mental benefits.

Here are ten ways exercise has helped me and can help your mental health.

1. Eases Stress

A single workout doesn’t erase all of life’s stresses but a sustained regimen of workouts will help. Not only does time on the weights concentrating on movement and putting in the effort distract me from feeling stressed, the burn and the resulting endorphin high helps relieve it.

2. Increases Good Relaxation

Ask anyone who has suffered from anxiety or depression and they will tell you there is a definite difference between downtime and relaxation. If you’re not doing anything, but are still stressed, that’s not relaxation. One of the best ways of getting good relaxation is by doing exercise.

There is nothing like the satisfaction of completing a workout knowing you gave it your all. We all know a tired body sleeps better, but a satisfied mind helps you sleep well too!

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3. Lifts The Mood

Part of the problem with depression is feeling that you’re good for nothing. Simply getting to the gym or getting ready for a home workout was an achievement some days. Getting through a workout even more so.

I learned quickly that doing a quick sprint training session or doing a punishing shoulder or back session quickly released those endorphins and helped me feel better. Simply achieving a goal made me feel much happier and more worthwhile.

4. Get More Done

In a world full of distractions and excuses for inaction, actually getting up and getting things done carries its own satisfaction. Exercise is well known for providing mental and physical energy. There is also plenty of evidence that those who work out are more motivated and can achieve more than those who don’t.

5. Improves Self Confidence

As a side effect of getting more done, feeling more relaxed and making physical gains comes self-confidence. This is a feedback  loop that benefits us all. The more we work out and achieve, the more confident we become. The more confident we become, the more we can achieve.  Self-confidence overcomes anxiety and has benefitted me hugely. The more I worked out, the more I achieved day to day, the more confident I felt. Gradually, this confidence completely overcame my anxiety allowing me to leave it behind me.

6. Boost Brainpower

Scientists increasingly believe that working out helps boost brainpower by increasing the development of new brain cells as part of neurogenesis. It is also attributed with increasing levels of brain-derived neurotrophic factor (BDNF), a protein used to help maintain neurons within the brain. Anything that helps me think better is good with me!

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7. Help Prevent Mental Decline

BDNF is notably lower in sufferers of Alzheimer’s and Huntingdon’s disease. While the evidence isn’t yet clear whether higher levels of BDNF helps prevent either condition, it surely can’t hurt. Other evidence seems to suggest that exercise promotes “helpful” chemicals within the brain that prevents age-related mental decline.  Planning for the future is part of who I am and part of my goal to become the best version of myself. This benefit naturally plays a big part in my plans.

8. Helps You Cope Better With Challenges

Depression can really get in the way of moving forward as an individual. When mixed with anxiety, there are always more reasons not to do something than reasons to do it. Once I began working out, this began changing. The more workouts I completed, the more confident I became.

I was then able to use “If I could complete that workout last week, I can do this next thing.” Challenges soon became something to relish and to overcome rather than something to avoid.

9. Helps Control Anger

A healthy amount of aggression can be a useful tool when working out but not when coupled with anger. Exercise has helped me control and eventually leave anger behind. Being able to work it out of my system and eventually overcome negative feelings helped me overcome those feelings of anger. Improved self-confidence and less anxiety also helped.

10. Helps You Meet Positive People

Depression can turn you into something of a hermit, while anxiety usually means you gravitate towards other anxious people. Neither of which are great recipes for a fulfilling life. Working out, sprint training and exercise in general allowed me to mix with others who worked out. Being around more positive people, people who want to achieve, adapt and overcome, rubs off. That can make a huge difference to how you feel.

Exercising and having a challenging workout regimen has helped my personal mental state a lot. I regard myself as a completely different person now and others see me as completely changed for the better. I couldn’t go back to how I was, nor would I want to!

So in short… Go and workout for a better mental health.

Written by Ashvin Pudaruth,

Posted 26 February 2015 by

Recipe: Protein


Protein Flapjack Recipe

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  • 2.5 cups Oats
  • 4 Tbsp Vanilla Whey Protein
  • 2 Tbsp Flaxseed
  • 1 oz crushed Almonds
  • 1 medium ripe Banana, mashed
  • 2 Tbsp Coconut Oil
  • 1 tsp Vanilla Extract
  • 2 Tb Honey, melted


  1. Pre-heat oven to 350 F (180 C)
  2. In a large bowl, combine the oats, whey protein, flaxseed and almonds.
  3. In a separate bowl mix together the mashed banana and vanilla extract.
  4. Melt the honey and coconut oil in a small saucepan over low heat, stirring occasionally.  Combine with the banana mixture and stir using a spoon.
  5. Pour the wet ingredients into the bowl containing the dry ingredients. Mix until the oats are well coated with the wet ingredients.
  6. Line an 8 inch square baking pan with wax paper and empty the mixture into the pan. Flatten the mixture out to cover the surface of the pan.  The mixture will be about 1 inch thick.
  7. Place in the oven to bake for 20-25 minutes or until the top and edges are golden.
  8. Cut into rectangles, and then leave on a wire rack to cool completely (for about 10-15 minutes) before removing from the pan.

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Yield: 8 flapjacks. Approx weight: 60g each

Macros: Per flapjack

Calories: 212
Protein: 8.6g
Fat: 8.4g
Carbs: 28.7g

Posted 28 February 2015 by

Workout Routine:

Dorian Yates

Dorian Yates Workout Routine

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  • Day 1 – Shoulders & Tri’s & Abs
  • Day 2 – Back
  • Day 3 – Off
  • Day 4 – Chest & Bi’s & Abs
  • Day 5 – Off
  • Day 6 – Quads & Hams & Calves
  • Day 7 – Off


Incline dumbbell curls:

1 set ×10 reps, warm up set
1 set × 6-8 reps

EZ-curl barbell curls:
1 set × 10 reps, warm up set
1 set × 6-8 reps

Nautilus curls:

1×10 warmup set
Working set 1 set × 6-8 reps


Triceps pushdown

1×15 warmup set
1×12 warmup set

1 set × 8-10 reps

Lying EZ-curl barbell extensions

1×12 warmup set
1 × 8-10 reps

Back & Read Delt

Hammer Strength pulldowns

1×15 warmup set
1×12 warmup set

1 set × 8-10 reps

Barbell rows

1×12 warmup set
1 set × 8-10 reps

Hammer Strength one-arm rows:

1 set × 8-10 reps

Cable rows (overhand grip):

1 set × 8-10 reps

Hammer Strength rear-delt machine:

1 set × 8-10 reps

Bent-over dumbell raises:

1 set × 8-10 reps


1 set × 10-12 reps


1 set × 8 warmup
1 set × 8 reps


Incline barbell press

1 set × 12 warmup set
1 set × 8 warmup set

1 set × 8 reps

Hammer Strength seated bench presses

1 set × 10 warmup set
1 set × 6-8 reps

Incline dumbbell flyes

1 set × 10 warmup set
1 set × 8 reps

Cable crossovers

1 set × 10-12 reps


Smith machine presses

1 set × 15 warmup set
1 set × 12 warmup set

1 set × 8-10 reps

Seated laterals

1 set × 12 warmup set
1 set × 8-10 reps

One-arm cable laterals

1 set × 20 warmup set
1 set × 8-10 reps

Dumbbell Shrugs

1 set ×12 warmup set
1 set × 10-12 reps


Leg extensions

1 set ×15 warmup set
1 set ×12 warmup set

1 set × 10-12 reps

Leg press

1 set ×12 warmup set
1 set ×12 warmup set

1 set × 10-12 reps

Hack squats

1 set ×12 warmup set
1 set × 10-12 reps

Lying leg curls

1 set ×10-12 warmup set
1 set × 10-12 reps

Stiff-legged deadlifts

1 set × 8-10 reps

Single-leg curls

1 set × 8-10 reps

Standing calf raises

1 set ×10-12 warmup set
1 set × 10-12 reps

Seated calf raises

1 set × 8-10 reps

Best of Dorian Yates Photos, Clips and Quotes

Posted 26 February 2015 by

Best Of Mark Wahlberg

Photos, Clips And Quotes

Best Of Mark Wahlberg Photos, Clips And Quotes


"I work as hard as anybody will ever work and I like that. That's why I've been successful and that is when I feel good about myself. If I do my damnedest and don't succeed, I feel good about the effort." - Mark Wahlberg

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"I'm fortunate that my job gives me the motivation to be as fit as possible. I wound up in a profession that requires physical and mental preparation, so I get to prepare like an athlete for everything I do. I'm living the dream, man."  - Mark Wahlberg


"I don't want to let my guard down and feel too comfortable. If you become complacent, you start feeling entitled. I'm ready to go dig ditches if I have to. Whatever I gotta do to provide for my family. Whatever I gotta do to make sure that I do the best possible job at whatever wonderful opportunities I've been handed." - Mark Wahlberg

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"There are guys who want to look good, and there are guys who want to perform at their best. Being fit is about being able to perform at your best, not necessarily just looking your best." - Mark Wahlberg


"As soon as I ended up being incarcerated, I said, you know, this is not the life for me." - Mark Wahlberg


"I work out Monday, Tuesday, Wednesday; take Thursday off; then I work out Friday and Saturday. So sometimes I'll eat whatever I want on Thursday, like a big breakfast of pancakes and bacon and eggs and stuff. You can eat a big, hearty breakfast because you're going to burn off most of it during the day anyway." - Mark Wahlberg


"I've always wanted to do right in life. But the wanting and the doing aren't quite the same thing." - Mark Wahlberg


"I've always been into working out and eating healthy. That's just who I am." - Mark Wahlberg

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"If I succeed in business but fail as a father, then I've failed" - Mark Wahlberg

Posted 25 February 2015 by

Best Of Dorian Yates

Photos, Clips And Quotes

Best Of Dorian Yates

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"The single biggest mistake that most beginners make is putting 100% of their effort into the positive (concentric) part of the rep, while paying no attention to the negative (eccentric) segment" - Dorian Yates


Dorian did his training in Britain, far away from the Venice Beach, CA epicenter that was producing most of the top bodybuilders at that time.

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"once somebody achieves something it becomes more achievable for everybody else psychologically. It takes somebody to break that barrier first. Once Roger Bannister broke the four-minute mile then everybody else broke it. It was a psychological barrier" - Dorian Yates

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Dorian emphasizes tiny short term goals. For example, increasing your bench press by 5 lbs in a month. He would record his past workouts to see if he could do a little bit more each week. It's a very methodical approach, rather than just trying to lift as much as you can each time.


"It seems to me that everybody onstage today is 260 to 270 (pounds). Fifty pounds of that must be bullsh!t." - Dorian Yates

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The goal wasn't to lift a lot of weight but to do a rep really slowly with perfect form. Some people who follow the protocol he promotes would take 3 seconds lifting a weight, then 4 seconds doing a negative rep. He favored doing the contraction phase of the rep fast and then doing the negative rep really slowly. After he reached the failure point he may do some partial reps to finish off.


"You see guys in amateur contest who are much better conditioned than the professionals. To me the professionals should be better. Just because they are bigger, it doesn't mean they are better." - Dorian Yates

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"I trained for size in the off-season, but when it came time to get ready for a contest it was all about coming in shredded. The glutes must be striated, with the lower back shredded, no water anywhere, no loose skin. Like you are covered in cling-film." - Dorian Yates

Dorian Yates Workout Routine

Posted 21 February 2015 by

Workout Routine:

Zach Boss

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Workout Routine: Zach Boss

  • Monday: Chest in afternoon and triceps in evening
  • Tuesday: Mobility/ Back and in evening
  • Wednesday: Boxing conditioning / Bicep and Traps in evening
  • Thursday: Legs Hamstrings/calfs afternoon/ Quads calfs in evening
  • Friday: Core / Flexibility
  • Saturday: Callisthenics
  • Sunday: Athletic circuit


    •    Flat dumbbell bench: 5 sets 6-8reps
       •  Incline dumbbell fly: 5 sets 6-8reps
       •  Close-grip incline dumbbell bench press: 5 sets 10reps  
    •    Decline barbell bench press: 5 sets 10 reps

    Incline and decline cable fly: 5 sets 10-12reps
    •    Seated pec dec: 5 sets 15 reps
    on last set drop weight 10lbs 3x (rep 15 each drop)


    •    Weight dips: 5 sets 6-8reps
    •    Skull crushers: 5 sets 10-12reps
    •    Single arm cable pull down: 5 sets 10 reps
    •    Dumbbell kick backs: 5 sets 15 reps
    •    Close grip bench: 5 sets 8 reps


    •    Deadlift: 5 sets 8-10reps (heavy)
    •    Seated row close grip: 5 sets 10 reps
    •    T-bar row close grip: 5 sets 8-10reps
    •    Pull-ups: 5 sets 10 reps
    •    Upright rows: 5 sets 10 reps
    •    Wide grip pulldowns: 5 sets 10 reps
    •    Seated row wide grip: 5 sets 10 reps

Bicep and Traps

    •    Shrugs Dumbbell (heavy): 6-8 reps
    •    Shrugs Barbell: 10-12reps
    •    Handstand: 30 seconds
    •    Seated dumbbell arm curls: 5 sets  10-12reps
    •    Triple drop set standing barbell curl: 10reps 3x for 3 sets
    •    Hammer curls: 5 sets 25 reps
    •    Seated single arm concentration curls: 5 sets 6-8reps

Hamstrings and calfs

    •    Seated leg curl (toes pointed): 5 sets 10 reps
    •    Standing single leg leg curl (toes pointed): 5 sets 15 reps
    •    Leg press: superset 15 feet close short reps and 15 reps wide deep reps 3 sets
    •    Front squats: 5 sets 10 reps
    •    Standing calf raise: 5 sets 30 reps

Quads and Calfs

    •    Seated leg press: 5 sets 15 reps
    •    Squats: 5 sets 10 reps
    •    Single leg step ups with dumbbell: 5 sets 10 reps per leg
    •    Seated calf raise: 5 sets 6-8reps (heavy)


    •    Hanging leg raises: 5 sets 15 reps
    •    Freemotion Russian twists: 5 sets 30 reps (total)
    •    Exercise ball ab crunch: 5 sets 20 reps
    •    Hanging windshield wipers: 3 sets 5 reps per side
    •    Ab roller: 5 sets 10 reps
    •    Cable ab crunch: 5 sets 10 reps
    •    Laying bicycle crunches: 5 sets 30 reps (total)

Zach Boss Interview

Posted 21 February 2015 by Interview:

Zach Boss

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How and when did you start training?

I’ve always been passionate about athletics. I started going to the gym when I was fourteen but became really into weightlifting throughout high school. Maybe it was because I was the oldest of four kids in the house or because I was so involved in sports, but I have always been super competitive and high energy by nature. My brother and I always used to watch WWE and then head out to the backyard to throw down. I think we can all relate to being kids and looking up to those celebrities and superheroes and being inspired to be like them. Without even really knowing it, fitness and competition became a huge part of my lifestyle and personality. I got my Pro card on my first time competing with the WBFF in 2012. From there I competed as a Pro Muscle Model in 2013, placing 6th in the World. I am really excited to see what my upcoming competitions in 2015 will bring.

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What mistakes did you make as a newbie?

Starting out can be difficult to know what the most effective way to make gains is. I came into this culture with the mindset that synthetic protein powder was superior to getting protein from meat and poultry. I was drinking up to six shakes per day, often times with zach boss q1.pngwhatever else I pleased. Clearly this wasn’t the healthiest way of going about gaining muscle, and my strength definitely demonstrated that. It wasn’t until I reached out to mentors and coaches like Nathan Harewood (the creator of team Domin8) and Tamara Qureshi that I really started to understand proper nutrition, preparation and the most effective and efficient training methods. It’s safe to say that the guess work that a lot of people do when they are just starting out can waste a lot of time and effort, so it is essential to reach out and get support. Even as a professional there is always new things to learn and improve on.

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We know consistency is key, what tips would you give to anyone struggling to stay consistent?

Most of us are drawn into fitness by this vision of the end result but often dread the process. The truth is, if you can’t sustain the process you won’t sustain the results. So, instead of trying a cookie cutter approach or a one size fits all, I always encourage clients zach boss q2.pngto try and find a physical activity they are passionate about. I personally became more passionate about fitness when I started a variety of different training methods like boxing, mobility training, flexibility with acro-yoga, and most recently calisthenics which is a new movement hitting the  fitness circuit. I find training with a trainer superior to training on your own. I am blessed to be training with over four different trainers right now that specialize in different areas to expand my knowledge base and most importantly keep me motivated. These activities keep my mind and body engaged because not only am I doing something I am super stoked about but also something that is constantly changing so I don’t ever get bored.

Do you listen to music whilst training?

Music is a must for me in the gym to keep me in the zone and focused on squeezing out some extra reps. I really enjoy rap and house music. The odd metal song also is good too. My current playlist is:

    1    Bad Bitch - French Montana Feat. Jeremiah
    2    She Twerkin - Cash Out
    3    All Me - Drake Feat 2 chains and big Sean
    4    Really - Game Feat yo Gotti, 2 chains, Soulja boy, Ti
    5    Blast Off - David Guetta and Kaz Jones
    6    Fight Night - Midges
    7    Low - Juicy Jay Feat Nikki Minja lil bibby and young thug
    8    On One - Game  (feat Ty dolla Sign, King Marie
    9    Dont Worry Bout it - 50 Cent Feat yo Gotti
    10    Ackrite - Dr. Dre Feat Hitman
    11    Five Hours - Deorro
    12    Break stuff - Limp Bizkit
    13    Dragula - Rob Zombie
    14    More human than human - Rob zombie
    15    Animals - Martin Garrix
    16    Striker - Oliver Heldens
    17    Promesses - Shot Caller Feat Kaleem taylor
    18    Tapout - Feat lil wayne bird man mack maine nicki minaj and future
    19    Trap Queen - Fetty Wap
    20    The Boss - Rick Ross Feat t-pain

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What do you think about when you have to dig deep
and push out that last rep?

I always remind myself that in those final reps are when my body is truly getting results. In order for the muscles to grow you have to stress them past their comfort zone to recruit the deeper tissue muscle fibres. My old football coach used to say, “Leave it all on the field”, and this is something that I truly embody. There is lots of people in the industry putting in the hours, so what separates you from everyone else in the gym is your work ethic. Put in the sweat equity to get the gains. You can’t burn calories just thinking about it, trust me I have tried haha.

How far ahead do you plan and prepare ahead
your nutrition and training if at all?

I like to give anywhere between 3-5 months depending on the level of conditioning I want to bring. For me it's not about trying to get lean and then blowing back up again; I like to zach boss q3.pngget my body used to preforming at lower body fat, that way when I carb up back stage it completely shocks my body giving me an epic pump. Preparation and proper nutrition is without doubt one of the pillars to success. I usually prep daily in the early morning to avoid the nasty fridge taste. A simple oven and rice cooker can remove an enormous amount of hassle; simply season your breasts crank to 350℉ and 35 mins later you have a glorious breast of protein. And if you turned on the rice cooker at the same time bam rice (I add a bit of coconut oil for flavour), grip some frozen veggies out of the freezer toss in the trusty 6pack bag and you're rolling like a boss. I also like to eat a tiny bit of fruit during all my meals to curve all sugar cravings and avoid lower carb moodiness.

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What are you most proud of?

I am most proud of my ability to constantly progress and exceed my goals and expectations both mentally and physically. Some things that I am really proud of from the past couple years and that I look too as some of the most amazing moments of my life include:

  • Winning my Pro card as a WBFF Muscle model in my first show 2012
  • Placing 6th in the world for the WBFF Worlds Show in 2012
  • Becoming a General Manager of a gym at the age of 21
  • Playing on the senior bowl football team for high school in 2006 (all-star game)
  • Obtaining my Business Management Diploma for management in 2014
  • Shooting with Justin Chong, Allan Spiers, Golden Czermak, and Eric Wainwright during Mr. Olympia 2014.

Do you bulk and cut or stay lean year round?

I don’t stress myself with either, for me I only care about being extremely conditioned for shows but maintain a fairly low body fat percentage. For me it is easy to put on size and weight however there comes a point in the 240-250 lbs zone where I’ve noticed that you do begin to give up some athletic ability and mobility. With that said, I generally prefer to hover in the 230-240 lbs with 8-10% bf. I do however plan at least 6 meals per day with a high protein content and flexible carb and fat intake.

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What types of cardio do you do?

I prefer to lift weights in a circuit format or boxing conditioning. I find that regular cardio or even interval training on a treadmill to be boring and lacks entertainment. Sometimes I feel like the treadmills are like giant gerbil circles because you run in one spot. If I do run I like to do interval training outside on a path or park because I find interval training to be the most effective in achieving aesthetic results. I try to stay lean outside of competition with relatively no to little cardio, so that closer to the show I am able to do lower amounts that shock the body to get me to competition shred (which is closer to 3-5%).

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What is your training routine like?

I find that a lot of people have limitations to how often they want to be in the gym but I would honestly spend 10 hours a day in the gym if I could. I am actually in the gym more often than not because of my work and I absolutely love being there. I typically like to lift heavy 6 days a week with a light weight high intensity circuit on the 7th. I sometimes like to do two a days with boxing as a split or doing my larger muscle in the afternoon and my smaller in the evening. I also mix things up with calisthenics at a gymnastics gym on Saturdays. It is so important to get to know your body and what works for you, I definitely will change my intensity when muscle soreness becomes predominant.

My splits usually look something like this: Full Workout

What is your diet/nutrition like when trying
to get in peak condition?

Everyone’s body responds differently so it is important for athletes to experiment early in their career with carb-loading and high fat diets to figure out which one helps their body peak the best. It can be a difficult learning process but it is essential to learning your own body because no one is really the same. I am lucky in the way that my body responds well to carbs and usually eat them all the way to show with high fats.

Who are your favourite athletes, bodybuilders
or fitness models?

I have a ton of favourites but to name a few Sergi Constance, Zac Smith, Jaco De Bruyn, Lazar Angelov, Simeon Panda, Ulisses and Joey Swoll.

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What supplements do you use if any?

  • GAT Preworkout Fruit Punch
  • Scivation - BCAA
  • Fat Burner - Ripped freak
  • GNC - Muliti-Vitamin
  • COQ10
  • CLA
  • Glutamine
  • Beta Alanine
  • GABA
  • Vitamin C
  • Vitamin D
  • Vitamin b12

What top 3 tips would you give to anyone wanting
to get CutAndJacked?

  1. Results don’t happen over night so make sure you track your progress by recording your diet, tracking your workouts and of course selfies for progress. If you need help doing this part reach out to a trainer who can help you. Set strength goals along with the way you want to look to stay motivated. From my experience, three month goals are the easiest for substantial transformations.
  2. Diet is key for conditioning. You could train for hours and hours but if you're not getting proper nutrients your gains with be sub par. It’s important to eat a high amount of protein to provide muscle repair for the muscles to grow. Rule of thumb at least 1g of protein per pound of bodyweight.
  3. Exercise can come from anything physical, find something you truly enjoy so that you can remain active and enjoy the process.

Zach Boss

Year of Birth: 1988
Weight: 240lbs
Height: 6’3”


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