Aug 18

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Zack McDole – Getting Stronger And Faster

Age:  27
Weight:  202lb
Height:  5’7″
Chest size:  46.5″
Waist size:  36″
Bicep size: 17″
Calves size:  17″
Thighs size: 26.5″


  • MON: deadlifts
  • TUES:shoulders, triceps, light bench
  • WED: upper back, calves, abs
  • THURS: Squats
  • FRI: off
  • SAT:  heavy bench
  • SUN: off


I Try and consistently eat around 3500 calories on training days.  I try and get 250 grams of protein, 400-450 grams of carbs, and 80-90 grams of fat.  Once every one to two weeks I will have a large cheat meal where I eat whatever I want and as much of it as I want.

When and why did you get started?

I got started in 6th grade.  I was always fascinated with lifting weights.  I continued throughout my schooling (high school and college) with the purpose of getting stronger and faster for football.  I played football and ran track in high school and weight training was very beneficial to me.   I was fortunate enough to earn a scholarship to play football in college and my dedication to the weight room was key to my success on the field.

Achievements so far?

I have competed in bodybuilding twice. My 1st competition I got 2nd place in the novice class. There were only 3 competitors in my class so I was disappointed and was even hungrier to compete again and win.  The 2nd time I competed I won the novice class and overall and finished 2nd in my class in the open.  I was also sponsored by MuscleTech for one year.  I then began pursuing powerlifting.  In my 1st competition I won my weight class (198 raw open) and totalled 1448lbs.  The 2nd time I competed I won my weight class again, and totalled 1537lbs.  The 3rd time I competed I won my weight class again, was awarded best lifter, and totalled 1603lbs.  My 1603lb total is currently ranked #13 all time on powerliftingwatch 198lb raw class.  Exactly one year after my 1st competition I totalled 1642lbs and again won my weight class and was awarded best lifter.  My 1642lb total in the 198lb raw class is good enough for top 10 all time on powerliftingwatch.

What would be your biggest dream to be able to achieve?

Right now I’d love to achieve an 1800lb total at 198 raw DRUG FREE.

Do you ever struggle to stick to your diet and eat lots of junk food?

My diet is easy.  I eat to fuel my body and give it what it needs to fully recover from my last workout.  I enjoy food, but I’m not terrible picky when it comes to taste. I enjoy junk food, but I have no problem eating other things.

Allot of us out there love a good drink of alcohol from time to time, do you ever drink, if so how often?

I drink a beer or two once or twice a week or every once in a while I will have a rum and diet or Yager and diet.

If you could pick only one supplement what would it be? (Not protein as you can get that from foods easily)


Your favourite food?

My favorite food used to be Crab Legs. However, I developed an allergy to shellfish from using high doses of glucosamine, chondroitin, and MSM.  Now my favorite food is sushi. I love tuna rolls and spicy tuna rolls.

If you could pick only 3 different body parts to put on your body from 3 famous people, what would they be and why?

Choosing 3 makes it hard.   I would take Jeff Rodriguez’s chest and Doug Miller’s arms.  The only parts of my body that I wish were better and or are genetically limited are my chest and arms.

Who do you look up to these days and why? 

A big inspiration of mine is my father. He has always tried very hard to do the best he could at EVERYTHING he does.  I hope to be as of a father to my children as he was to me. I’m also greatly inspired by Danny Woodhead.  He’s an undersized NFL running back from a division 2 school.  He has done what many said was impossible.

Your favourite quote? 

Isaiah 40:31 But those who hope in the LORD will renew their strength. They will soar on wings like eagles; they will run and not grow weary, they will walk and not be faint.

Your top 3 tips to someone that might be just starting out bodybuilding?

1. Be consistent.
2. Get your diet right.
3. Research everything.

What is your favourite motivation picture online?

Thoughts on Steroids? 

I think too many people resort to them because they think they cannot achieve their goals without them. Too many people assume that others are using them just because they’re bigger or stronger than they are.  I’m personally drug free and have been my entire life. I plan to be that way for the rest of my life as well.   I have no problems with people choosing to use them, but I do not like liars. If you use them be honest.


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