Zak Katine

Age: 19

Height: 5’4

Highest Off Season Weight: 166 lbs

Measurements/Stats:

Arms: 16.5 inches. Chest: 40 inches. Legs: 26 inches.

1 Rep Max: Bench: 350lbs. Squat: 450lbs. Dead lift: 405lbs.

When did you start Bodybuilding & how did you get started?

My junior year of high school I was diagnosed with Crohns Disease an inflammatory bowel disease. The doctor told me I had to eat better and maintain my stress levels or my Crohns would just keep getting worst so I began to working out as a stress reliever and began watching what I ate. My body responded very well and I gained 20 lbs from my junior year to my senior year. Not only that but my Crohns went into remission and I am healthiest I have ever been. Working out became my new hobby, I trained 5 days a week at my gym, and I just loved lifting and growing. After I graduated high school I began my pursuit on bodybuilding and gained another 20 lbs. I decided to do my first show the NPC Gulf Coast Classic on May 21st, 2011. I dieted down for 13 weeks, which was a tough grueling 13 weeks but was totally worth it as I won 1st place in the teen class, and I won 1st place in men’s open lightweight.

Describe your training:

I train 4 times a week, Monday- back and bis, Tuesday chest and tris, Thursday- legs and Friday- shoulders and traps. I train very intense and pretty heavy keep my reps between 8-12 and go to failure every set, I also incorporate a lot of drop sets, forced reps and partials. I do the same workouts for 3 weeks and than switch them up. I do cardio 3 times a week 30 mins on the treadmill just to keep my metabolism up.

My legs are my best body part; I train them hard lots of squats, leg presses, and leg curls, squat till u puke is what I always say. Got to have good legs to win bodybuilding shows!

Describe your Diet & Supplementation:

Off-season diet consists of high carbs, high protein and moderate fat main focus in off-season is to gain size. I incorporate about 4 cheat meals a week too, 1 on back days, 1 on leg days and the other 2 I throw in on the weekend and by cheat meals I mean sushi or a burger and some fries. Supplements is pretty basic, whey protein, Cellucor C4 for pre workout, kre- alkalyn, glutamine, multi vitamin, and a carb complex to sip on while I work out and to add to my shakes.

Contest prep my diet changes a lot. I carb cycle for my contest prep, it looks like this- high carb day, moderate carb day, low carb day and repeats this way it keeps my metabolism constantly guessing. Supplements stay the same minus the carb complex and I cut out Creatine and pre workout 4 weeks out.

What are your favorite Supplements?

Cellucor C4, Dymatize Iso-100, Kre-alkalyn

Bodybuilding Achievements:

NPC Gulf Coast Bodybuilding Championship- I got 1st in the Teen Open class and I got 1st in the Men’s Open Lightweight Class

What are your Goals for the Future?

I’m taking the rest of 2011 off to gain some size but plan on stepping on stage in 2012 to hopefully win my first overall title. After that I hope to step on the National scene one day and eventual IFBB Pro.