JOSEF RAKICH - Transformation! (skin and bones at 134lbs to a shredded 180lbs)

[JustBulk]

Wow...very impressive....you're an inspiration.

[Lifting87]

shredus gon shred

[JOSEF RAKICH]

shredus gon shred

But now bulking.

Bulkers guna bulk

[JOSEF RAKICH]

Wow...very impressive....you're an inspiration.

Thanks.

[Degent]

For the last 5 years i've een going on and off to the gym. Most of the times I didn't keep it up for more then 2 weeks. My motivation wasn't right, I just didn't feel like going (lazy ass). Untill I saw a youtube video from you. I your progress pics before and after, with some very inspirational quotes between the pictures. (cant find video name right now, im on work). That moment I decided to give it another try and i've been going for 4 months now (longest so far).

Your my biggest inspiration and I hope i'll gain 50% of what you have achieved (no homo). Everytime I feel like not going to the gym I open that youtube video and i'm ready to go.

Thanks brah, i'll be following you. - a fan.

[Fesoy90]

didnt u die?

[JOSEF RAKICH]

didnt u die?

Yeah apparently..

[Birchinio]

Yeah apparently..

I'm interested in buying your meal plan, I have struggled to find the motivation to get back into working out since I moved and lost my training partner.

Could you outline what I'll get and what an example plan looks like? Cheers.

[shawntoronto]

Yeah apparently..

Josef srs question, what's your favorite food/supplement to get that diuretic effect and flush out water fast, i hate asparagus btw

[JOSEF RAKICH]

I'm interested in buying your meal plan, I have struggled to find the motivation to get back into working out since I moved and lost my training partner.

Could you outline what I'll get and what an example plan looks like? Cheers.

You will get a meal plan that includes everything you need to know, how much to eat and what to eat, I list the total amount of calories as well as the macronutrients (protein, carbs, fats) for the entire day.

Here is how I work out the meal plans

Ok here is how I work how much calories and the correct macronutrient split that someone needs. Here is an example of what I do and how I create Meal Plans for my clients and why they get such amazing results!

First off I workout out how much calories they need and the correct macronutrient split of protein, carbohydrates and fats in which they require to achieve there goals. (whatever that may be).

To do this my first step it working out the clients TDEE (total daily energy expenditure) which I do from the information that they provide me with after the fill out a question form and submit it back to me (which the client receives after making a purchase) The information I need is just general stuff such as there height, weight, age, gender, (estimated body-fat percentage if they know) daily activity levels, there goals and what they want to achieve etc.. (i.e do they want to bulk up gain muscle or cut down lose body fat and get ripped as there primary goal)

Once I know all this information from the client I can then work out there TDEE (with a unique formula that I use which I believe to be the most accurate way of estimating someones TDEE. Once I have the clients estimated TDEE I then put there calories into either a calorie deficit (-500 below TDEE) or calorie surplus (+300 above TDEE) depending on what they want to achieve.. Once I have worked out how much calories they require to reach there goals I then work out the PERFECT macronutrient split of protein, carbohydrates and fats for them, the macronutrient guide lines or rules that I like to follow are:

- 1g of protein per pound of LEAN bodyweight (i.e if you are 200lbs with 18% body fat your LBW = 164lbs) Therefor you will requires 164g of protein (or more)

- 0.4g+ of fat per pound of LEAN bodyweight (fat is important for normal body functions, not to mention its good for the brain and hormone regulation, such as testosterone production etc..)

I then fill your remaining calories up with mostly carbohydrates but also some extra protein and fat (again just depends). Protein and fat are essential and needed by the human body, carbohydrates are not needed at all. However once my clients protein and fat minimal requirements are met then I usually try base the rest of there calories around carbohydrates reason being that carbs are the body BEST source of fuel/energy!

Once I have worked out the clients calories and the macronutrient targets which are best suited for them and there goals I then create the Meal Plan which is completely personalized to them (i.e I don't include any foods they are allergic to or dislike etc..) I meet all there macronutrient targets and calorie requirements perfectly and bang on!

I create a full Meal Plan for a 7 day period which the client is to repeat for 4 weeks (1 month) before I change up there entire Meal Plan again to suit there NEW stats/requirements and possibly even new goals if they change. This way my clients do not plateau and they continue to get the best results possible!

I am so confident with my Meal Plans that if a client is not happy or satisfied or does not get the results they expected/wanted I will give them a full 100% money back re-fund, no questions asked! This is how much I truly believe in my the services that I offer.

You only pay if you get RESULTS!

www.JosefRakichFitness.com

Josef srs question, what's your favorite food/supplement to get that diuretic effect and flush out water fast, i hate asparagus btw

Nothing just drink plenty of water. Seriously.

I don't play around with my water levels because if anything you will only end up looking worse.

[JOSEF RAKICH]

If anyone is in need of a personalized meal plan or workout program just visit my website!

www.JosefRakichFitness.com

[Bugsy27]

impressive bro

[JOSEF RAKICH]

impressive bro

Cheers bro, same to you man!

[eyeguy]

Mirin. How's the "bulk" going

[JOSEF RAKICH]

Mirin. How's the "bulk" going

Easing into it.. Start bulking hard soon! Time for some size!

[Lifting87]

bump for reps nice work josef

[JOSEF RAKICH]

bump for reps nice work josef

Raped.

[Divercity]

Brother...Whats your opinion on diet breaks?


I've plateaud for a solid 2-3 months and have only a few % of BF left. Should I eat at maintenance for a few weeks so when I get back into my deficit I start to lose?



Thanks for any feedback man!!!

[JOSEF RAKICH]

Brother...Whats your opinion on diet breaks?


I've plateaud for a solid 2-3 months and have only a few % of BF left. Should I eat at maintenance for a few weeks so when I get back into my deficit I start to lose?



Thanks for any feedback man!!!

Having a diet break is very beneficial for your metabolism and leptin levels.

[Divercity]

Having a diet break is very beneficial for your metabolism and leptin levels.

Yeeeeaaaaaaaaaaaaaaaaaaaaaaaa Sweet deal. How long should I break for?

[JOSEF RAKICH]

Yeeeeaaaaaaaaaaaaaaaaaaaaaaaa Sweet deal. How long should I break for?

1-2 weeks I would personally recommend. Depends on how long you have been dieting though.

[Bromacia]

I'm Jelly ..... As ****. Brb Mirrin hard.

[AriesUnleashed]

Josef. How often do people mire when you are walking around shirtless? Give me some examples stories..living on a beach this summer and getting down to shreddedness level an just want some more inspiration. Thanks aesthetic brotha

[JOSEF RAKICH]

Josef. How often do people mire when you are walking around shirtless? Give me some examples stories..living on a beach this summer and getting down to shreddedness level an just want some more inspiration. Thanks aesthetic brotha

Errr day.

[pandaohyea]

Good lord man, foking shredded to the bones. strong mirin

[AriesUnleashed]

Errr day.

Strong examples! Haha

Good luck on your bulk you are gonna do work! That is what I am going to do after this summer. Dreamer bulk of peace. Time to put on some serious size. Me and you are lucky enough to have started early so we can put on big time size then be monsters/shredded again by 24/25 and maintain that for good. I want to put on about an inch on my arms yet to get them to 17 but mainly focus on bringing up my legs. Been going ham w them lately but they won't grow bc I am in a defecit. Such is life lol. I don't think ill ever be satisfied. You gonna miss dem abs brah? Also is it winter over there? You gonna cut back up during the summer?

[Rambro69]

Amazing transformation!! Really inspirational!

Please take my measly reps

[JOSEF RAKICH]

Strong examples! Haha

Good luck on your bulk you are gonna do work! That is what I am going to do after this summer. Dreamer bulk of peace. Time to put on some serious size. Me and you are lucky enough to have started early so we can put on big time size then be monsters/shredded again by 24/25 and maintain that for good. I want to put on about an inch on my arms yet to get them to 17 but mainly focus on bringing up my legs. Been going ham w them lately but they won't grow bc I am in a defecit. Such is life lol. I don't think ill ever be satisfied. You gonna miss dem abs brah? Also is it winter over there? You gonna cut back up during the summer?

Thanks brah.

Yeah dreamer bulk of peace haha! Yeah I will probably miss them abs, but ohwell.. I will get them back when I want them back, its coming into winter here now but will probably still be bulking in summer time and cut after summer, hopefully I will be overseas anyway. I plan to travel a lot so will see.

Amazing transformation!! Really inspirational!

Please take my measly reps

Cheers.

[jayareohh924]

jesus christ.. brb, *looks for gym clothes*

[theballs]

You have a very well balanced physique and have been a huge inspiration to me. Curious, Did you naturally have a big chest or was it something you attribute to good form? My arms seem to take over my torso ( biceps overpower lats, triceps overpower chest) I recently have reduced weight and improved my form. Using full ROM and retracting my shoulder blades, and always using the mind muscle connection. Any other tips for a guy with a lagging torso overall?