Nutrition Beast Interviews Bodybuilder Phil Rzepka

Meet Phil Rzepka. Phil is an up and coming bodybuilder who knows that hard work brings big results. Phil is already dieting and training hard for the Jr Nationals in Chicago and the Jr USA’s in Las Vegas for 2016 year! Meanwhile, he eagerly awaits the results of the Spokesmodel Search to see if he will move on to the finals. Find out more about Phil and prepare to be inspired!

  • Hometown: Arlington Heights, Illinois
  • Current Location: Palatine, Illinois
  • Height: 5’11”
  • Pre Contest Weight: 195 lbs
  • Offseason Weight: 212 lbs
  • Age: 24
  • Favorite Tricep Exercises: Cable Kick Backs and Skull Crushers
  • Favorite Style of Cardio: HIIT

Websites and Social Media

Facebook: Philip Christopher
Instagram: @PhilRzepkaFitness

For those unfamiliar with you, can you tell us a bit about your background and how you got involved in the fitness industry?

Growing up I was always active. I’ve played competitive hockey for almost 15 years. In high school, after I realized I wasn’t going to become a professional hockey player, I started lifting weights when I was 18 years old. My parents were always working, so I taught myself how to cook. I would create my own healthy meals that helped me build muscle and stay healthy.

How has being involved in fitness changed your life?

Fitness has had a large impact on my life and has made me the person I am today. Fitness kept me away from getting involved with the wrong crowd; it has made me very disciplined and has taught me how to set goals.


I have become very driven and constantly want to excel both physically and mentally.

I am also very excited to see if I will move up to the finals in the Spokesmodel search; it would be a true blessing and a dream come true. I am very thankful for the opportunity and would like to thank everyone that has supported me throughout my journey.

What was your biggest challenge when you first started training?

The biggest challenge for me was getting started in general. I was 150lb’s and was very weak. One of the struggles I have always dealt with was putting on weight. But, I stayed consistent with my training and nutrition, and eventually the results started to appear! For me the key to this sport has been having patience.


I think having patience is very mentally tough on someone that struggles with body image issues, but once you believe, you will achieve!

How does your training and diet evolve as you get closer to a competition?

Getting closer to a competition, I personally get more excited and try to work even harder than the previous day. However, the closer I get to a competition I begin to slightly lower calories, so I don’t hit a plateau. For me, training becomes difficult around the last 4-8 weeks of competition prep. But I stay focused and continue to work very hard.

Are you currently sponsored and if so, how did you get connected to them?

No, at this time, I am not currently under contract with any companies.

Phil’s Full Routine

Monday: Back

  • Pull Ups 3-4 sets 12-15 reps
  • Dumbbell Rows 4-5 sets 10-12 reps (per side)
  • Close Grip V-Bar Pulldowns 4 x 12-15
  • Underhand Grip Pulldowns 3 x 15

Tuesday: Abs

  • Decline Sit Ups 3 x 25-30
  • Planks 3 x (45 seconds)
  • Leg Raises 3 x 15

Wednesday: Legs

  • Leg Extensions 2 x 25
  • Hamstring Curls 2 x 25
  • DB or BB Walking Lunges 4 x 12 (per leg)
  • Squats, Deadlifts or Hack Squat

For squats and deadlifts, I usually pyramid down by decreasing reps and increasing weight.

Thursday: Chest/Shoulders

  • Incline Dumbbell Press 3 x 12
  • Incline Cable Fly’s 3 x 12-15
  • Bench Press (Smith Machine) 4-5 x 8-10
  • Upright Rows 3-4 x 12
  • Lateral Raises 3-4 x 12-15
  • Bent Over-Rear Fly’s 3 x 15

Friday: Arms

  • DB Curls 3 x 12 (per arm)
  • Skull Crushers 4 x 12
  • Straight Bar Curl 4 x 12
  • Rope Pushdowns 3 x 15
  • Hammer Curls 3 x 15 (per arm)

Saturday: Back

  • Cable Rows 4 x 12
  • Barbell Rows 5 x 8
  • Machine Rear Delt Fly’s 3 x 15
  • Rack Pulls/Deadlifts 5 x 5

Sunday: Chest

  • Incline Press (Smith Machine) 4 x 12
  • Incline (Hammer Strength) 4 x 12
  • Decline Cable Fly’s 4 x 15

What is your secret to your incredible tricep development?

I believe the secret to my tricep development has been to hit them from as many angles as possible, using proper weight allows me to get a full eccentric and concentric contraction throughout the entire set.


What kind of headphones do you wear when you train? What music do you listen to when you train and tell us a couple songs on your playlist?

I wear Beats by Dre because of the noise cancelling technology. I listen to a variety of electronic music; it makes me want to dance, and dancing makes everyone happy! I also enjoy listening to Eric Thomas and his motivational speeches.

Phil’s Daily Diet

  • Meal 1: 1-1/2 cup Egg Whites, 2 Whole Eggs, 1cup Old Fashioned Oatmeal and 5 ounces Grapefruit
  • Meal 2: 8 ounces Grilled Chicken, 8 ounces Sweet Potato Fries and 1 cup Green Beans
  • Meal 3: 2 scoops Whey and ½ cup Almonds
  • Meal 4: 8 ounces Ground Beef and 1 cup Brown Rice
  • Meal 5: 2 Cans Tuna and 2 cups Spinach

What’s the one thing you look forward to treating yourself to after a competition?

Frozen Yogurt! I usually am very cautious with dairy due to its high fat content.


But, every once in a while, I will enjoy some ice-cream or frozen yogurts treats with some Reese’s and candy toppings.

What’s your favorite flavor of protein powder?

My favorite flavor of protein powder would be chocolate, just because it is so versatile and allows me to use it in a variety of ways.

What supplements could we find in your kitchen?

  • Pre Workout Stimulant
  • Creatine
  • Whey
  • L-Carnitine
  • Multi-Vitamin
  • Fish Oil

What are your hobbies and interests outside of the fitness industry?

As a competitor and health enthusiast, I enjoy spending a lot of my time cooking healthy dinners, creating new flavors and recipes for protein snacks. I also enjoy outdoor activities such as hiking or mountain biking, snowboarding and snowmobiling in the winter. In the summer, I enjoy boating and being in the water with friends and family. And of course, making unforgettable memories with the people I love!

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