JOSEF RAKICH - Disregard fat, acquire aesthetics (nutrition log)

[JOSEF RAKICH]

ABOUT ME

My name is Josef Rakich and I am a ISSA Certified Online Personal Trainer. I am 5'10 and currently weighing in at 180lbs, Im unsure on my current body fat percentage, but I would guess about 8-9%

If you want to read my full bio you can do so on my website below:

http://www.josefrakichfitness.com/pages/bio

BACKGROUND

I have always been a skinny skater kid, I was 134lbs when I first joined the gym I was nothing but skin and bones. I joined the gym in 2008 but didn't really start training or following a good diet until some months later.. After I sorted out my nutrition and training I started to notice some progress, this is when I really got focused on what I wanted to achieve. Since then i have remained dedicated and stayed consistent and never looked back once!

GOALS

To achieve the most shredded and aesthetic physique possible and hopefully someday be the top fitness icon/fitness model in the world. For this workout journal I am going to be cutting and my goal is to get down to 5% body fat. FAILURE IS NOT AN OPTION.

SUPPLEMENTS

Optimum Nutrition - 100% gold standard whey protein
Controlled Labs - Orange Triad multi-vitamin
Axis Labs - Creatine Monohydrate
Fish oil
Vitamin C
Vitamin E
Calcium

TYPE OF DIET

Since I am going to be cutting I will obviously be following a calorie deficit diet, at the moment because I work from home I'm usually sitting at a desk all day so my daily activity levels are basically sedentary to lightly active (apart from my training), because my of daily activity levels my TDEE (total daily energy expenditure) will be quite low. My maintenance calorie intake is roughly 2900 calories (which is low for me, as I have cut on 3000 calories before without cardio!) I am going to start off with a 500 calorie deficit so I will be on a 2400 calorie diet, I have no set times for my meals I will just eat them when I feel like it as nutrient timing and meal frequency are both irrelevant for improving body composition. The only thing I will do on a daily basis is meet my macronutrient targets and meet my calorie requirements every single day without fail. The macros I like to follow is 1-1.5g of protein per pound of LBW and 0.4g of fat per pound of LBW, I then fill the remaining calories up with carbohydrates. My total calories and macros for this diet is below:

Protein - 240g

Fats - 75g

Carbohydrates - 190g

Total calories - 2400

I will decrease calories when need be and I will also be including re-feed days in the future. I am a big fan of IIFYM (if it fits your macros) dieting, but I still usually base my diet around good healthy nutritious foods (which the IIFYM principle still needs to be applied) The meal plan I follow I'm going to be eating the same foods every single day with every single meal (except for dinner, which I will use IIFYM for). I usually change up my meal plan every 4 weeks with new foods/calories/macros.

BEFORE/AFTER PICS OF MY TRANSFORMATION SO FAR 2008 - 2012





Can view all of my pics over the years here:

http://www.josefrakichfitness.com/pages/photo-album

NUTRITION LOG STARTS FROM

19th November 2012

I also have a Workout Journal which can be viewed here: http://forum.bodybuilding.com/showth...t=josef+rakich

FINAL WORDS

This is it, this is what I live and breath for, this is my passion. I am going to give everything 100% effort, every single meal I eat will be perfect, every mouthful I have will be within my calorie requirements and meet my macronutrient targets. Everyday I am going to get leaner, I am going to take my physique to another level. I am going to reach my goal of 5% body fat. I am going to stay dedicated and consistent with everything I do.

Just like Arnold said.. The mind is the limit. As long as the mind can envision the fact that you can do something, you can do it, as long as you really believe 100 percent!

OK, LETS DO THIS!

Also any questions on losing body fat & getting shredded you can ask there here: http://forum.bodybuilding.com/showth...hp?t=143295933

[Pralidoxime]

I'm in on this

[MrCarl.]

Subbed!

[KouRon]

fukin IN!

[brendbro]

in. which pics are most recent? and what're your lifts at?

best of luck!

[Spells0n]

After reading your words, i will just grab my gym bag and run to the gym lol, loads of notivation right here!
Go for it and so do i!

Good luck.

[Lionology]

This looks great.

Will be following along for the epic ride

[cmAcbrah]

mirin brah. One of my inspirations srs (no homo)

[Verint]

Oh i'm in on this

[Hitch23]

In. You actually have my dream physique (no homo)

[Madone59]

Instantly my favorite thread...

[The Solution]

Good luck mate, ill be tagging along as well! Always a big help on these boards to many! hope to see you pop in mine as well!

[RichInMuscle]

Have no doubt you will reach your end goal. What is the target weight for this cut?

[rmwing]

In on 1st page

[MITCHAPAL00ZA]

Damn, nutrition section is getting some sick logs. You know im in, you pretty much have my goal physique.

[dukend]

Damn, nutrition section is getting some sick logs. You know im in, you pretty much have my goal physique.

max... you are only 21, i'd suggest you take in all you can!

[CoMqLeXx]

in4logs

[MiscDemeanor]

Good luck with your goals Josef. We'll all be watching your progress, especially me *wink wink*

[neddo]

wut do

[JOSEF RAKICH]

Thanks for the posts everyone.

Have no doubt you will reach your end goal. What is the target weight for this cut?

I don't have a goal weight as such, just a goal physique.

I never go by the scale, always by the mirror.

[MiscDemeanor]

I don't have a goal weight as such, just a goal physique.

I never go by the scale, always by the mirror.

Very good mindset to have. Mirror > scale

[SpencerWest]

Thanks for the posts everyone.



I don't have a goal weight as such, just a goal physique.

I never go by the scale, always by the mirror.

Good mentality. I've been doing the same and actually have no idea how much I weigh atm lulz.

In.

[Anthonyxavcx]

Close to my goal physique as well if i'm being honest... though I tend to fluctuate between them, hah. In for this, don't have to wish you luck... determination doesn't need luck.

[-JR]

In and subbed.

Your IIFYM thread rocks too, BTW.

What date do you plan on hitting your goal?

[determined4000]

Just a side note, I think your log is misnamed
Since your goal si ro reduce BF and get the best aesthetics, you aren't "disregarding fat" at all
In fact it is of the utmost concern
Someone who was disregarding fat would most likely be a dirty bulker

[foodpr0n]

Will lurk.

[JOSEF RAKICH]

Good mentality. I've been doing the same and actually have no idea how much I weigh atm lulz.

In.

Yeah you can never beat the mirror in judging your progress IMO.

Close to my goal physique as well if i'm being honest... though I tend to fluctuate between them, hah. In for this, don't have to wish you luck... determination doesn't need luck.

Thanks bro!

Just a side note, I think your log is misnamed
Since your goal si ro reduce BF and get the best aesthetics, you aren't "disregarding fat" at all
In fact it is of the utmost concern
Someone who was disregarding fat would most likely be a dirty bulker

What do you mean?

When i say disregard fat I'm talking about disregarding body fat, not the macronutrient fat.

[dudebruh]

hey bruh good luck not that you will need it.

question: seen you recommend caffeine + plus green tea extract in your huge thread on the fat loss forum before, however I don't see it in your current cutting plan. how come?

[SpencerWest]

Yeah you can never beat the mirror in judging your progress IMO.

Well performance in the weight room too.
Imo while you weight doesn't matter, the goal is to look better and better without regressing in weights/cardio. No real point in being shredded if youre as frail as a toothpick.
Gl with the cut brah.

[JOSEF RAKICH]

hey bruh good luck not that you will need it.

question: seen you recommend caffeine + plus green tea extract in your huge thread on the fat loss forum before, however I don't see it in your current cutting plan. how come?

Thanks.

Yup they will help somewhat, but not needed. Its not something that I will use straight away, but once I am somewhat deep into my cut then I will add in extra supplements to help with calorie/fat burn.

Well performance in the weight room too.
Imo while you weight doesn't matter, the goal is to look better and better without regressing in weights/cardio. No real point in being shredded if youre as frail as a toothpick.
Gl with the cut brah.

True.