Feature Friday: Zach Deal

Zach Deal 1

First name: Zach
Last name: Deal
City: Miami Beach
State: Florida
Age: 23
Height: 6’5″
Weight: 245
Profession: International Online Trainer/Private Trainer

Follow Him:
Twitter: @zachdeal90
Instagram: @zachdeal
Website: http://zachdeal.com
Facebook: http://facebook.com/zachdealtv
Youtube: http://youtube.com/zachdealtv

Are you signed to any agencies? If so what agencies?
Currently signed with MAD Talent Agency.

When did you start working out?:
I began my fitness journey with Martial Arts at age 5. I have a black belt in Brazilian Jujitsu as well as Taekwondo. I’ve competed in both, and competed on an Olympic level with Taekwondo. Around the age of 20 I developed a passion for weight training and more bodybuilding oriented workouts. I lost touch with my Martial Arts training for sometime. It’s a completely different world. Martial arts focuses more on metabolic, fast pace, high intensity workouts, as opposed to bodybuilding focusing on keeping the body anabolic.

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How many days a week do you work out?:
5, sometimes 6. All depending on how my split looks for that week.

How long is your average workout?:
It depends. It takes me a lot longer to train a primary muscle group. My leg workout could last me 2 – 2 and a half hours, as opposed to my arm workout lasting 45 minutes.

Favorite muscles to exercise:
Shoulder day is by far my favorite.

Least favorite muscles to exercise:
I wouldn’t say, I have a least favorite, but there are certain days when I REALLY don’t want to train legs or back. Can be a pain in the ass.

Do you compete in competitions? If so, when did you start competing?:
I don’t. No desire to compete.

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Do you have a coach or trainer to help you maintain your physique?:
I don’t. I have before, and I highly recommend it. I have a bachelor’s degree in nutritional science with special studies in the human muscular structure, so I’ve done my own research, and I’m very familiar with formulating diet regimen’s for all shapes and sizes, and any particular fitness goal. That being said, even with my background in nutrition and myology, it was VERY helpful to have someone there to make sure I was reliable to.

Do you have any fitness goals? If so, what are they?:
I always have new fitness goals. Anyone that looks in the mirror should have new fitness goals. Your body will never be perfect, and there’s always fine tuning you can do to your physique. I also enjoy surpassing my physical boundaries when it comes to weight barriers as well. Being 6’5 requires a lot of extra practice when it comes to movements like squats, deadlifts, and bench. I’m always trying to break my own personal records… (as well as all my friends lol)

Do you have any fitness inspirations? If so, who are they?:
There are a few that stand out in my mind when thinking of note worthy physiques. Greg Plitt was someone that inspired me during the beginning stages of my weight training. Always super shredded, and motivating in his videos. My good friend Bradley Martyn has an INSANE physique in terms of size, low body fat %, and symmetry, along with being one of the strongest weightlifters I’ve ever trained with. A few others would be: Phil Heath(obviously), Mike O’Hearn, Calum Von Moger, Lou Ferigno in his prime, and Frank McGrath for his ridiculous vascularity.

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What supplements do you take or recommend?:
I take your staple supplements like, CLA, L-Carnitine, BCAA’s, protein powder, etc… but all of these supplements are simply going to be useless if your nutrition is not 100%

Can you give a brief overview of your diet?:
High carb, high fat, high protein. My body reacts very well to high calories at all times. A low carb day for me is typically 500g of carbs. This method does not work for everyone. A lot of my clients react better to a Ketogenic diet (Moderate protein, low carb, high fat) and some clients that that actually lose weight with higher carbs.


What is your favorite cheat meal?:
Damn… Hard to choose just one, but I would have to say buffalo wings.

Do you have any workouts that you specifically like, that you believe are very affective?:
I especially like what most people refer to as the ‘big 3’. Squat, bench, deadlift. If performed correctly, these 3 exercises can be some of most effective exercises you can utilize.

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Do you have any tips for people who are trying to reach their fitness goals?:
CONSISTENCY. You can get involved with all the mumbo-jumbo BS that people spew online about overtraining, or IIFYM/Flexible dieting, and spend all your time trying to determine who to side with; or you can find a suitable program that’s worked for others, get in the kitchen, make your meals, and then get to the gym, and train your ass off. Along the way, ask questions, do your research, and stay consistent.

How do you go about online personal training?:
All of my clients go through a detailed evaluation process that involves a thorough assessment of body composition, fitness goals, and dietary restrictions. Once they divulge all of this information to me, I will begin formulating a diet/training program personalized to meet their personal fitness needs.

How can people contact you if they are interested in Online personal training?:
Contact via email (zachdeal@ymail.com) or my website zachdeal.com

Did you like this week’s Feature Friday, Zach Deal? Would you or someone you know liked to be featured? Contact me at corestrengthalec@gmail.com for questions, comments, or ideas for other topics.

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Feature Friday: Dylan Thomas

Dylan Thomas 1

First name: Dylan
Last name: Thomas
City: Toronto
Province: Ontario
Age: 22
Height: 6’0″
Weight: 210lbs (throughout the year) 195lbs (competition weight)
Profession: Trainer/Online Training Coach

Follow Him:
Twitter: @DylanThomasfit
Instagram: Dylanthomas_fitness_toronto

When did you start working out?:
When I was 16.

How many days a week do you work out?:
While prepping for competition, I’m training 5 days a week with weights and on my off days from weights I will do HIIT (High Intensity Interval Training). Throughout the year, if I’m not doing a show, I typically train 4-5 days a week.

How long is your average workout?:
About 45 minutes.

Favorite muscles to exercise:
Legs (I’ve always admired people with great leg development. It’s a sign of true fitness.)

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Least favorite muscles to exercise:
I dont have one. I enjoy training my entire body.

Do you have any fitness goals? If so, what are they?:
I would like to earn my Pro card this year.

Do you have any fitness inspirations? If so, who are they?:
Arnold, Steve Reeves, Bob Paris, Frank Zane, and before I was into bodybuilding I was inspired by a rugby player, Gavin Henson. I greatly admired his strength and physique, as well as skill, and it inspired me to go to the weight room for the first time.


What supplements do you take or recommend?:
Whey protein, creatine, multi, fish oils.

Can you give a brief overview of your diet?:
It changes from day to day, but at the moment I’m carb cycling so every 3rd or 4th day I’ll have a re-feed day. My Typical day is 230g carbs/275g protein/80g fat and every 3rd day my day would be 470g carbs/250g protein/75g fat.

What does your diet consist of during a Bulking Phase?:
During a bulking phase I am not nearly as strict with my eating habits. I’ll eat over 5-600 grams of carbs a day and about 275-300 grams of protein with 70-80 grams of fat. These types of numbers allow me really to eat whatever I’d like whenever I’d like.

Dylan Thomas3

What does your diet consist of during a Cutting Phase?:
During a cutting phase, I’ll begin weighing my food out and counting everything I eat against my allotted macronutrients breakdown for the day so I do not over eat.

You say you load on carbs every few days… What foods do you eat during these times to load on good carbs?:
My go to carb sources are in no particular order as I don’t view one being better than another: basmati rice, sweet potatoes, oatmeal, Ezekiel cereal, Ezekiel bread, fruits such as strawberries, blueberries, raspberries, and bananas, as well as my green veggies favorites being asparagus, broccoli & green beans. The important thing is usually to count all the carbs in everything you eat. For instance, you’re eating oatmeal and it is a “carb” source, but you still need to count the protein and fat in the oatmeal otherwise you’ll likely go over what you should be eating for the day without even realizing it!

Do you have any workouts that you specifically like, that you believe are very affective?:
Higher volume on lower body (15+ reps) and between 10-12reps on upper body. At the moment I’ll incorporate a lot of supersets and dropsets though as a means to increase the intensity of my workouts while getting ready to compete (April 27th).

How much cardio do you do? (Per day or per week):
Two times a week I do 20 minutes of high intensity interval training (all out sprints). I also like to walk for about 30 minutes each day on weight training days just to burn a little more calories.

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Do you have any tips for people who are trying to reach their fitness goals?:
Stay consistent and diet over everything else will determine your success in achieving your dream body.

How do people get ahold of you for your online training?:
If people our interested in my online training services they can reach me at dylanthomasfitness@hotmail.com.

Do you have any other things you would like to say? (Comments, Suggestions, etc)?:
“mens sana in corpore sano – a healthy mind in a healthy body”

Did you like this Feature Friday Inspiration? Do you want to know more about Dylan Thomas? Do you think you have what it takes to be my next Feature Friday Inspiration? Email me at corestrengthalec@gmail.com