Zach Rehfus

Age: 19

Height: 5’10

Highest Off Season Weight: 195

Measurements/Stats:

Arms- 16.5”, Chest- 45”, Thighs 24.5”, Calves 16”, Waste 32″

Don’t ever “max” really but I’ll rep 245 Bench, 365 Squat, 285 straight leg deads.

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

Started year and a half ago. I was a wrestler and loved lifting. Wrestling didn’t allow me to gain weight though. I watched a friend compete and knew I had to get serious with it, because I was going to get on that stage within a year.

Describe your training:

Strict and intense. Every workout has a purpose, every rep controlled. I plan my workouts at the end of each week; I see what I need to work most on, how I’m feeling, what’s sore, etc. So this week will be Monday: Chest & Bi’s, Tuesday: Back & Tri’s, Wednesday: Quads & Calves, Thursday: Shoulders & Traps, Friday: Hams & Calves. I try to listen to my body, so if I’m dead in the middle of the week I’ll throw in a rest day and push my schedule back a day.

Other than abs Back is my best body part probably. I train it with Heavy T-bar rows, weighted wide-grip chins or heavy wide-grip lat pull downs, Heavy One-arm Rows, Lat pullovers. I’m lucky when it comes to abs, I’m just pretty strict on dieting year round, I’ll throw them in maybe a hard abs day every other week if that.

Describe your Diet & Supplementation:

Every 2 hours I eat. 2 whole Eggs, 8 whites, and steal cut oats in the morning, the rest of the day will be chicken, shakes, tuna, salmon for protein. Brown rice, potatoes for carbs, and green beans or broccoli for a veggie usually. I also make sure to eat red meat when gaining about 3 times a week.

What are your favorite Supplements?

Animal Pak, Myofusion protein, IsoMass Xtreme, Dominate Xtreme from Pride Nutrition

Bodybuilding Achievements:

2010 NPC John Simmons Classic 1st place teens, 2010 NPC Western Michigan Championships 1st place teens, 2011 NPC Teen, Collegiate, Masters Nationals 2nd place teen middleweight.

What are your Goals for the Future?

Currently my goal is to keep building quality, solid muscle, and to go back to collegiate nationals every year until I’m 25, to take home a trophy each of those years with at least one overall. If I could pick up a sponsorship in the process, that would be nice too ha.