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JOSEF RAKICH

By JOSEF RAKICH
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thatwaslight Veteran member

thatwaslight

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Fuarking diced. You going to post your bulking diet bro? Also when u free this week Brah

Yeah will do i start bulking next monday brah.

I should be free this thursday after 12:30 if you come into the gym, you wanting a BF test?

Sweet Brah yup I'll see you then. How many cals over maintenance?

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vracula Senior member

vracula

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Did you have good calves before? Any advice on calves. Teach me master!

No way lol my calfs where s'hit.

I just trained them 2x per week for 15 minutes per session at high volume/intensity and they started to grow.. Finally..

Care to share a sample of the workout?thanks.

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JOSEF RAKICH Member

JOSEF RAKICH

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5x slow standing calf raise super-setted with bodyweight calf raises (50 reps) done on a ledge or something that allopws you to get a good stretch through the calf.

On the slow reps 4 secounds up 4 secounds down do reps of 15, at the 4th secound should be squeezing the calf.

Then 3x heavy seated calf raises.

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vracula Senior member

vracula

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5x slow standing calf raise super-setted with bodyweight calf raises (50 reps) done on a ledge or something that allopws you to get a good stretch through the calf.

On the slow reps 4 secounds up 4 secounds down do reps of 15, at the 4th secound should be squeezing the calf.

Then 3x heavy seated calf raises.

Epic !thanks for the advice bro!

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Optimass Veteran member

Optimass

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Shredzilla!

Josef Rakich at 90kg+ still sub 12% is gonna make the haters eat their words.

Good luck bro, looking forward to seeing a bit more size on you

^^this ...

legs have come up good mate ... looking forward to seeing you a bit chunkier and how it sits on your frame ... well done.

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Hitro Member

Hitro

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Hey Josef what is this pizza sauce I see in your diet? Is it some home made stuff or just something ya get from the local supermarket?

Always good to crank a few different flavours through stuff rather than the good old chilli sauce haha

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severe Senior member

severe

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5x slow standing calf raise super-setted with bodyweight calf raises (50 reps) done on a ledge or something that allopws you to get a good stretch through the calf.

On the slow reps 4 secounds up 4 secounds down do reps of 15, at the 4th secound should be squeezing the calf.

Then 3x heavy seated calf raises.

I will try this myself. repped.

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baysprop Junior member

baysprop

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Just read your interview on simplyshredded.com. On a bulk how many calories above maintenance do you believe is the minimum?

The minimum above maitenance, i would say 200-300ish.

200 - 300

lol thats for beta phaggots

you are a beta phaggot, phaggot

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Reaper47 Junior member

Reaper47

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Bro serious question it seems to me that you can eat whatever you want and stay near ripped if not perpetually lean as f*ck,you say you don't do cardio and have recently had two weeks off eating shit food and apparently lots of it yet in that photo you are fucking near contest condition all you would need to do would be to crisp up a little by dehydrating,If I eat llike that I can gain 10kg in two weeks?

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Tinguerilla Junior member

Tinguerilla

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Bro serious question it seems to me that you can eat whatever you want and stay near ripped if not perpetually lean as f*ck,you say you don't do cardio and have recently had two weeks off eating shit food and apparently lots of it yet in that photo you are fucking near contest condition all you would need to do would be to crisp up a little by dehydrating,If I eat llike that I can gain 10kg in two weeks?

Thats not a question its a statement.

Its all about the macros

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southernsamurai Member

southernsamurai

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Bro serious question it seems to me that you can eat whatever you want and stay near ripped if not perpetually lean as f*ck,you say you don't do cardio and have recently had two weeks off eating shit food and apparently lots of it yet in that photo you are fucking near contest condition all you would need to do would be to crisp up a little by dehydrating,If I eat llike that I can gain 10kg in two weeks?

Thats not a question its a statement.

Its all about the macros

Would agree but also body type and metabolism. Lets not forget Josef has a fast metabolism and was incredibly skinny before he started lifting weights.

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lemon Member

lemon

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Bro serious question it seems to me that you can eat whatever you want and stay near ripped if not perpetually lean as f*ck,you say you don't do cardio and have recently had two weeks off eating shit food and apparently lots of it yet in that photo you are fucking near contest condition all you would need to do would be to crisp up a little by dehydrating,If I eat llike that I can gain 10kg in two weeks?

Not entirely true. You're taking what he says out of context.

After he has met his macros in proteins, fats. He has choice of how the carbs will be made up of, whether its rolled oats or maccas.

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