Who is Zach Zeiler?
One of the most inspirational tales known to the fitness community belongs to Zach Zeiler. He is a bodybuilder who overcame the disease and obstacles to become successful.
Early Life of Zach Zeiler
Zach Zeiler was an ordinary boy growing up till the age of fifteen. He was built athletically and had a strong interest in sports. However, when he was told that he had Hodkin’s lymphoma, his entire world was turned upside down.
Zach was diagnosed with a particular cancer type, which necessitated numerous chemotherapy and radiation treatments. Zach’s weight decreased during therapy from 150 pounds to 105 pounds of “skin and bones.”
Zach was exhausted when he got home from his treatments—”both physically and mentally.” He was also irritated by the strength he had lost as a result of the illness.
With the use of the iron as a release for his anger, Zach soon began working out to regain his strength. He started seeing a growth in strength and size after lifting weights for a while.
This gave him the motivation to train harder than before.
Zach’s battle with cancer was finally won a few years into his fitness quest.
Along the process, he also developed a powerful physique, packing on more than 60 lbs of muscle throughout the years he spent working out.
His recovery and inspiring tale of overcoming cancer inspired those in comparable circumstances to confront their struggles in life.
“Let ’em talk about chya… and let ’em chase afta ya.”
Body Measurements of Zach Zeiler
| Full Name: | Zach Zeiler |
| YEAR OF BIRTH: | 1994 |
| ERA: | 2010 |
| PROFESSION: | Online Personal Trainer |
| NATIONALITY: | American |
| AGE: | 165 – 175lbs (74.8 – 79.4kg) |
| HEIGHT: | 6′ (183cm) |
“They may judge, but they will not decide.”
Accomplishments
Zach Zeiler is the owner of a clothing business. He has also had success as a personal trainer online.
“It is because of my close“It is the near-death experiences that built my appreciation for life and what it had to offer.
I found what was important to me, and I never let it go.”
Biography
The Ailment
On April 16, 1994, Zach Zeiler was born. Zach loved sports as a kid and especially loved football.
Up until his second year in high school, Zac led a busy existence. At that point, he received his Hodkin’s Lymphoma diagnosis and learned that he had cancer.
Zach’s cancer had severely advanced by the time he learned the news. Radiation and chemotherapy treatments were two of his few options for treating the condition.
I didn’t fully comprehend what I was about to go through until the first day of treatment because I was a very young teenager at the time.
Zach was shocked to learn that “a long and painful road” lay ahead of him. Zach claimed that the worst parts of the treatments were the initial few days.
He was constantly throwing up and was unable to consume any food. The young person became depressed as a result and desperately wanted to get well again.
Zach missed the majority of his sophomore year of high school due to sickness, and he spent his 16th birthday in a hospital bed. Amazingly, Zach was determined to fight through and overcome the sickness despite the hardship.
Recovery
Zach weighed 106 lbs. after his treatments when he got home. Before chemotherapy, he had an athletic frame; after chemotherapy, he was very underweight and emotionally worn out.
Zach was frustrated by the strength he had lost after beginning his road to rehabilitation. Zach looked for ways to cope with his unpleasant feelings as a result.
He began lifting weights at that time to regain his strength and size. Zach began gently, doing solely bodyweight exercises in his basement.
Zach’s body started to substantially alter over time. This inspired him to join a gym so he could train more intently and explore additional options. Zach started working out hard and using the iron to vent his frustration.
Zach’s goal to work out swiftly changed from expressing his anger to developing a fantastic body and a sharp mind after he noticed his strength and size growing more and more as each month went by.
Conquering the Odds
Zach started researching various training methods and diets to further build his physique. He fully changed his appearance by the time he was 19 years old.
Zach had been cancer-free for four years at that point and showed no signs of the disease returning.
Zach started to see fitness as more than just a way of life. He claimed that he utilized it as a means of self-expression. He received a lot of attention from everyone around him as a result.
Zach unintentionally kicked off a “revolution” among fitness fans. Many others started living more positively as a result of Zach’s teachings.
He encouraged his followers to cherish “all the tiny things” and to never give up on their goals in the face of difficulty.
Zach keeps demonstrating via his tale what is possible when one has the appropriate attitude and perspective.
“The gym will always remain a place where I discovered myself.
I found what I was capable of, despite the hardships that I faced.”
Training
Zach Zeiler has a distinctive approach to training. In his opinion, each person should have their unique training methods to get the most out of their workouts.
Zach never does the same workout again in a short period since he constantly switches up his training regimens. including the number of reps, the weight, the volume, the angle, and even the order in which he performs the exercises.
He thinks he can attain the most growth by combining these many training philosophies.
Zach prefers to practice cardio over HIIT while trying to lose extra body fat. He will continue to perform a few HIIT workouts each month to “get his body going” and rev up his metabolism.
3 Best Exercises
- Dumbbell Bench Press: This exercise is one of Zach’s favorites. He believes that by doing the exercise with dumbbells instead of the barbell, he can achieve maximum contraction in the muscle. He also mentioned how he can perform the exercise to its full potential without a spotter, unlike when he uses the barbell.
- Squats: Zach says that this exercise is one of the best for overall leg development and mass building when done correctly.
- Deadlifts: Another compound exercise that Zach “can’t get enough of” is the Deadlift. He says this exercise has the most potential for overall body development. However, he also suggested practicing proper form t avoid injury. Then add weight once the form is perfected.
Zach Zeiler’s Split
Monday: Chest/Triceps
- Dumbbell Pullover: 3×12,10,6
- Incline Dumbbell Press: 4×12.10,8,6
- Flat Dumbbell Press: 4×12,10,8,6
- Decline Isolateral Machine Press: 3×10
- Dumbbell Fly: 3×10-15
- Cable Crossovers: 3×10-15
- Overhead Dumbbell Extension: 4×12,10,8,6
- Overhead Single Arm Triceps Extension: 3×10
- Dumbbell Triceps Skull Crushers: 4×10
- Single Arm Cable Triceps Pushdown: 3×10
Tuesday: Legs
- Squats: 5 working sets 14.12.10,8,6 (last set a drop set)
- Hack squat: 4×12,10,8,6
- Leg Press: 4×10-14
- Leg Extensions: 4×10-20
- Laying Leg Curl: 4×8-12
- Stiff Leg Dumbbell Deadlift: 4×12,10,8,6
- Standing Leg Curl: 4×10
Wednesday: Back/Biceps
- Lat Pulldown: 4×8-12
- Isolateral Lat Pulldown: 4×8-12
- Pull-ups: 2x failure
- T-Bar Row: 4×10
- One Arm Dumbbell Row: 4×12,10,8,6
- Isolateral Row: 3×10
- Cable Row: 4×10-15
- Barbell Curl: 4×20-30
- Dumbbell Alternating Curl: 3-4×20-30
- One Arm Preacher Curl: 4×15-20
Thursday: Shoulders
- Reverse Pec Dec (Rear Delts): 3×15
- Rear Delts Cable Fly: 4×10
- Dumbbell Shoulder Press: 5×14.12,10,8,6
- Side Lateral Raise: 4×8-12
- Upright Row: 3×10
- Single Arm Side Lateral Raise: 3×10
- Dumbbell Front Raise: 3×8-12
- Isolateral Shoulder Press: 4×10
- Barbell Shrugs: 6×20,16,12,10,8,6 (last set a drop set)
- Dumbbell Shrugs: 5×10
Friday: Chest/Triceps
- Dumbbell Pullover: 3×10
- Barbell Bench Press: 4×12,10,8,6 (last set a drop set)
- Incline Isolateral Bench: 4×12,10,8,6
- Cable Crossover: 4×10
- Pec Dec Fly: 4×10
- Weighted Dips: 4×12,10,8,6
- Barbell Skull Crushers: 4×12,10,8,6
- Cable Overhead Triceps Extension: 3×10
- Rope Triceps Pushdown: 3×20
Saturday: Legs
- Leg Extensions: 4×10
- Squats: 5×5
- Hack Squat/Lunges Superset: 4×10
- Sissy Squats: 4×15
- Single Leg Hamstring Curls: 4×10
- Reverse Hack Squats: 4×10
- Barbell SL Deadlifts: 3×12,10,8
- Laying Leg Curls: 3x failure
Sunday: Back/Biceps
- Deadlifts: 6×20,14,12,10,8,6
- Barbell Row: 4×12,10,8,6
- Wide Grip Cable Row: 3×10
- One Arm Dumbbell Row: 3×10
- Unilateral Row: 3×10
- Weighted Pullups: 3×10
- Dumbbell Pullovers: 3×8
- Close Grip Lat Pulldown: 3×10
- Dumbbell Hammer Curl (One Arm): 4×20-30
- Concentration Curl: 4×20
- Preacher Curl: 3×20
- Cable Curl: 2×30
Calves/Abs
“I alternate between hitting calves and abs every day. For example, on Monday I will train abs, Tuesday calves, Wednesday abs, Thursday calves, etc. For each workout I go through, a small circuit of exercises typically lasts 15 minutes.” – Zach Zeiler
Calf Routine
- Seated Calf Raises: 5×10
- Standing Calf Raises: 5×15
Abs Routine
- Hanging Leg Raises: 4×15
- Crunches: 4 sets to failure
“Every hardship that we face can act as an opportunity to develop, and grow stronger.”
Nutrition
Going by the Feeling
Zach isn’t a major advocate of measuring calories or macronutrients. He prefers to stay thin all year round, and aims to make lean “gains” without the need to “bulk”.
Going slightly over his maintenance calorie intake to increase lean muscle mass is the backbone of Zach’s eating strategy.
When it comes to preparation for a picture shoot, Zach will start tracking his calorie and macronutrient intake many days ahead of the event. This way he makes sure that he looks his best for the shot.
Zach is fond of whole eggs. He prefers to eat them whole instead of just eating the egg whites alone. He feels the cholesterol in them isn’t as destructive to everyone’s health as it’s often believed.
According to Zach, his rapid metabolism helps him to metabolize practically any food he eats, without accumulating a pound of fat.
Daily Meal Plan
- 1st Meal: Protein Shake & Cereal
- 2nd Meal: Eggs, Oatmeal & an Apple
- 3rd Meal: Chicken Breast, Pasta & Vegetables
- 4th Meal: Protein Shake & a Banana
- 5th Meal: Hamburger, Baked Potato & Milk
- 6th Meal: Protein Shake, Cottage Cheese, Protein Bar & Nuts
Zach’s Supplementation
Pre-workout, creatine, and a protein supplement. According to Zach, these are the only vitamins needed to be effective at the gym.
“Distinguish between your rationalizations and the actuality of your circumstances.”
Influences and Idols
Zach remarked that his drive and inspiration come from his results. According to him, building a physique is one of the few things in the world where he can see the outcome of his work.
All of those allow him to stay focused and conditioned all year round.
“I have built a decent physique, but the mortar laying between the incessant building of bricks is what has defined me has a person.”
What We Can Learn From Zach Zeiler?
Zach is live proof that if you want something “bad enough”, you can get it. Having to battle a major disease at an early age helped Zach understand he could either give up on life or emerge out stronger than before.
He chose the latter, and his message to everyone in similar situations is to select the same. No matter how hard it may appear.
Standing face to face with a deathly circumstance and coming out victorious, Zach illustrated the appropriate mindset is always vital in life while attaining your goals.