asn team member . . .

athlete profile : Raf Gralak

Raf Name Mr Raf Gralak Gender Male Marital Status De Facto Nationality Polish parents but I'm proud Aussie! Age 26 Height 176 Weight 79kg Business Profession Team ASN Southport Qualifications

Overview (A Little About Me)

I've been training for the best part of 3 years and am completely addicted to the gym. Every minute there and every kg lifted gives me a rush. Love it!
I'm a pretty positive and motivated person, with ambition to be the best that I can.

Interests

Gym, cars, mountain biking, music, girls! I'm such a cliche.

Favourites (Food, Bodyparts, People)

Favourite Bodybuilders:
Aaaaarrniiiieee! Also, Serge Nubret, Franco Colombo, Frank Zane and Phil Heath before he got too big. Branch Warren is worth a mention for freak factor.

Motivations (What Motivates Me)

I'm actually quite easily motivated, even by failure! Its just a reason to get back on that horse and do it better.
I'm motivated by the desire to better myself and my quality of life. I find visualizing my goals is a great help in achieving them.

Training History (Years, Location, Trainer)

Best part of 3 years seriously, although I first picked up a dumbell aged 17. But then you turn 18 and your mates wanna go out...

For the past 10 months I've been training with Jack Ingles from ASN and our progress has gone up in leaps and bounds. We both recognize that it makes such a big difference having a good training buddy.

Training Schedule (Training Style and Tips)

Monday - Chest
Tuesday - Back
Wednesday - Legs
Thursday - Off
Friday - Shoulders
Saturday - Arms
Sunday - Off

We train pretty hard and heavy with highh intensity, but its important to listen to your body and train accordingly if you're having a sketchy day.

Nutrition (Examples of My Diet)

Meal 1 - 6-8 whole eggs, a piece of fruit and a bowl of low-sugar wholegrain cereal.
Meal 2 - 185g of Tuna
Meal 3 - Large Chicken Breast with raw green vegies.
Meal 4 - Medium steak
Meal 5 - 250g Cottage Cheese

Throughout the day I supplement with whey protein, 10 caps of fish oil, L-Glutamine and BCAA's.

Competition History

None yet..

Goals (Future Plans and Career Expectations)

Career wise I will be launching a swim wear label soon.. I have been working towards this for over a year with many set-backs along the way, but the pieces are falling into place now.

Physique wise I just wanna grow whilst maintaining good proportion and aesthetics, and without drugs.

Supplements Used

Scivation Xtend
Scivation Vasocharge
San V12
Evolve L-Glutamine
Evolve Fast Whey
Evolve Gunpowder

Have used:

Nutrabolics Deca Stack
Nutrabolics NOZ
Nutrabolics Anabolic Window
SAN Fierce
SAN BCAA Pro
Evolve Nocturnal
Evolve Slow Whey

My Preferred Supplements (buy online)

	SciVation : Vasocharge . . . buy online		SciVation : Xtend . . . buy online
	Evolve : L-Glutamine . . . buy online		Evolve : Gunpowder . . . buy online

athlete gallery : Raf Gralak

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