Josef Rakich's Diet

[Rugga90]

Does anyone know what Josef Rakich's diet is?

[rovr4on]

what happened to all the previous posts?

[Pseudonym]

Guys, this was not an opportunity to bash JR. Your posts have been deleted. The next person to continue it will be suspended. :evil:

Rugga, Josef posted some thoughts on diet in this topic:

viewtopic.php?f=11&t=10149

I don't know whether he actually gives his own diet, though. Maybe he can chime in here and help us out?

[rovr4on]

I still want to know as to why everyone says he got great genetics, as in 2007 pic he was pencil thin. Is it because he was so thin, that it assists him with minimal body fat and great definition? thus the reason for all these claims for great genetics?

[Pseudonym]

Genetics can determine how well you respond to training. So you can still be skinny untrained and have genetics that make you grow like a weed when you do start training.

[rovr4on]

uhhh thanks Pseudonym..

clip from josef's interview, diet seems fairly standard to me

Diet is the biggest factor in achieving the physique you want. I always keep it clean I don’t eat junk food like cake, candybars and whatnot, that type of food doesn’t appeal to me anymore, I don’t crave anything like that ever, it’s funny because I use to live off that kind of food everyday for most of my life, I think I over-did it that’s why I’m sick of all that stuff now. What I’m eating now compared to back then makes such a difference in my energy levels I use to feel sluggish and tired all the time, now I feel like a 6 year old on 500mg of caffeine every day, I could not get through a good workout if I was eating junk all day. Food defiantly has an impact on how you feel, I feel amazing when I’m eating clean compared to if I have just pigged out on some junk. I eat food for its function rather than its taste even though all the foods I eat are what I love. I have an extremely fast metabolism so I can get away with eating pretty much anything and allot of it and still keep lean, that doesn’t mean I do that though.. I still choose to eat clean good quality nutritious foods which serve a purpose because food is fuel, just like with cars you can either give it the best fuel available and fine-tune it like a Ferrari Enzo or give it the worst fuel available and let it splutter out like a 80′s junk car waiting to be made into scrap metal. Even though at the end of the day calories are calories and it won’t necessary make any difference if I eat 200 calories from cream pop tarts compared to 200 calories from sweet potato, but it’s pretty obvious which is the better source of fuel for the body and which I will benefit more from.

You wouldn’t put low-grade petrol in your Ferrari would you?

I don’t calorie count or anything like that but I’m eating an estimated 3500 calories per day with a rough 40/40/20 macros split. My protein comes from foods such as chicken, tuna, eggs and protein shakes. My carbs come from foods such as oatmeal, brown rice, bananas, apples, glucose sugar and vegetables. My fats come from foods such as peanut butter, walnuts, almonds and the oil from tuna. I eat other things as well like steak etc.. But these are usually the staples in my everyday diet.

They say that the pre and post-workout meals are the most vital meals for the day, what do yours consist of?

Every meal is important. But pre and post-workout meals are probably the most vital as you need to first give your body what it needs to get you through an intense workout, lots of complex carbs and also a good source of protein to produce your body with amino acids throughout your workout. My current pre-workout meal is a stir fry it consists of big serving of brown rice, chicken, tuna, eggs, broccoli and some tomato, I also eat an apple as it digests slowly and offers long-lasting energy. Apples provide polyphenols which has been shown to increase muscle strength, so that’s a bonus.

My pre-workout meal is roughly around 40g protein and 100g carbs with 10g or so fat, usually the most calorie dense meal of the day.

Then post-workout you need to give your muscles what its craving for, whey protein as its quickly absorbed and rich in BCAA’s, allot of simple carbs (sugars) such as glucose/dextrose which are a high glycemic carbohydrate source, this is good for increasing insulin levels causing a insulin spike which is very anabolic and something you want post-workout as your body is in a somewhat catabolic state.

An insulin spike will help drive the nutrients into the muscle cells. My post-workout meal is a whey protein shake with oatmeal and some glucose sugar. Its roughly 50g protein 60g carbs with 0g fat.

[samoan_muscle]

Dont see why my post was deleted?

If you really want to know what his diet is, PM him directly and ask him.

He's not some far off celebrity that you cant get hold of and none of us keep personal records of what he eats.

[tomsammce]

he's done an interveiw? LOL! :doh:

[Yeah-Buddy]

he's done an interveiw? LOL! :doh:

It as on simplyshredded.com. [MOD EDIT: You were warned.]

[JOSEF RAKICH]

Actuall my diet is now pizza and ice cream every day (serious) ..