Zach Zeiler Diet Plan and Workout Routine

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In the world of fitness, there are countless stories of remarkable individuals who have overcome immense challenges to achieve their goals. One such story that stands out as a beacon of inspiration is that of Zach Zeiler. 

Zach Zeiler’s journey from a cancer diagnosis to becoming a successful bodybuilder is nothing short of awe-inspiring.

Born on April 16, 1994, Zach Zeiler led a relatively typical childhood filled with a passion for sports, particularly football. He was an active and athletic young man up until the age of 15. 

However, his life took a dramatic and unexpected turn when he received a diagnosis that would test his strength to its limits – Hodkin’s Lymphoma.

The diagnosis marked the beginning of a challenging journey for Zach Zeiler. Hodkin’s Lymphoma, a form of cancer, forced him to undergo numerous grueling chemotherapy and radiation treatments. 

The toll on his body was profound. Zach Zeiler watched as he went from a healthy 150 pounds to a mere 105 pounds, his body reduced to what he described as “skin and bones.”

Zach Zeiler Diet Plan and Workout Routine
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Returning home from these demanding treatments, Zach Zeiler found himself physically and mentally drained. 

The strength he once possessed had diminished significantly, leading to frustration and a desire to regain his vitality. It was during this time that Zach Zeiler turned to the gym as an outlet for his pent-up emotions.

Months of weightlifting followed, and Zach Zeiler began to experience an increase in strength and size. 

This progress ignited a newfound passion for training, spurring him to continue his fitness journey with unwavering dedication.

Several years into his fitness pursuit, Zach Zeiler emerged victorious in his battle against cancer. 

He had not only defeated the disease but also sculpted an impressive physique, gaining over 60 pounds of muscle mass during his training journey. 

His transformation and his story of resilience became a source of inspiration for individuals facing their life challenges.

Zach Zeiler’s journey began with his diagnosis of Hodkin’s Lymphoma during his sophomore year in high school. 

The cancer had already progressed significantly by the time it was discovered, necessitating radiation and chemotherapy treatments. The prospect of facing such an ordeal was daunting for a young teenager like Zach Zeiler.

Reflecting on that challenging time, Zach Zeiler recalls, “As a very young teenager at the time, I never really understood what I was about to go through until the first day of treatment hit me.” 

The initial days of treatment were particularly grueling, marked by incessant vomiting and an inability to eat. It was a period of despair, and Zach Zeiler was eager to regain his health.

Upon completing his treatments, Zach Zeiler returned home with his weight reduced to a mere 106 pounds. He had transformed from an athletic, healthy teenager to a state of underweight frailty. 

zach zeiler fitness
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The physical and mental toll was significant, but it was the frustration of lost strength that compelled Zach Zeiler to seek an outlet for his emotions.

His journey began modestly, with bodyweight workouts in his basement. As time passed, his physique underwent significant changes, motivating him to join a gym to pursue more focused training and explore greater possibilities. 

Zach Zeiler’s training became rigorous, serving as a means to channel his frustrations and build both his body and mind.

With each passing month, Zach Zeiler witnessed an increase in strength and size, transforming his initial motivation from venting frustrations into a pursuit of personal development.

In his quest for further self-improvement, Zach Zeiler delved into learning about different training styles and nutrition. By the age of 19, he had undergone a complete transformation. 

Remarkably, he had reached the four-year milestone of being cancer-free without any sign of the disease’s return.

For Zach Zeiler, fitness ceased to be a mere lifestyle – it became a medium for self-expression. 

His dedication and impressive physique garnered the attention of those around him, and he inadvertently initiated a “revolution” among fitness enthusiasts. 

Zach Zeiler’s message inspired individuals to embrace life’s little joys and persevere in the face of adversity.

Through his story, Zach Zeiler continues to serve as a testament to what is possible with the right mindset and unwavering determination. 

His remarkable journey from battling cancer to becoming a symbol of resilience and inspiration offers hope and motivation to countless individuals striving to overcome their challenges.

Zach Zeile Height6 Feet
Zach Zeile Weight75 to 80 KG
Zach Zeile Date of Birth1994
Zach Zeile Age35 Years
Zach Zeile Arm Size15 Inches
Zach Zeile Chest Size42 Inches
Zach Zeile Waist Size29 Inches
Zach Zeile NationalityAmerican

Zach Zeile Diet and Nutrition Plan

zach zeiler nutrition
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Zach Zeiler’s Nutrition Philosophy: Lean Gains and Strategic Dieting

Zach Zeiler, the embodiment of resilience and determination, maintains a dietary approach that aligns with his fitness goals.

While he isn’t a staunch advocate of meticulously counting calories or macronutrients, his dietary philosophy revolves around staying lean throughout the year and achieving lean gains without the traditional “bulking” phase. 

This approach not only reflects his dedication to fitness but also his belief in sustainable and balanced nutrition.

The cornerstone of Zach Zeiler’s dieting philosophy is to strategically maintain a calorie intake slightly above his maintenance level. 

This slight caloric surplus allows him to gain lean muscle mass without accumulating excess body fat. By avoiding the typical approach of bulking, he prioritizes the preservation of his lean physique.

However, Zach Zeiler’s approach to nutrition does adapt when he’s preparing for a photoshoot or a specific event. In such instances, he shifts his focus to monitoring calorie and macronutrient intake meticulously. 

This strategic adjustment ensures that he showcases his absolute best physical condition for the shoot, emphasizing his commitment to presenting a well-defined physique.

A noteworthy aspect of Zach Zeiler’s diet is his preference for whole eggs. Unlike the common practice of consuming egg whites exclusively, Zach chooses to eat eggs in their entirety. 

His rationale for this choice is his belief that the cholesterol present in whole eggs may not be as detrimental to overall health as it is often portrayed. 

This decision underscores Zach Zeiler’s confidence in his fast metabolism, which, in his view, allows him to efficiently process a wide range of foods without experiencing significant fat gain.

Zach Zeiler’s dietary approach combines the principles of lean gains and strategic dieting. He maintains a lean physique throughout the year, focusing on a modest caloric surplus to support muscle growth without bulking. 

However, when preparing for specific events, he adopts a more calculated approach to calorie and macronutrient monitoring. 

His inclusion of whole eggs in his diet is a testament to his unique dietary choices, driven by his fast metabolism and the belief that whole eggs may not be as detrimental as commonly perceived. 

Zach Zeiler’s nutrition philosophy reflects his holistic and balanced approach to fitness and well-being.

Zach Zeiler’s Balanced Meal Plan

zach zeiler diet plan
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Zach Zeiler’s meal plan reflects his dedication to maintaining a lean and muscular physique while adhering to a sustainable approach to nutrition

His meals are carefully curated to support his fitness goals without unnecessary bulk. Here’s a breakdown of Zach Zeiler’s daily meal plan:

Zach Zeiler 1st Meal (Breakfast):

  • Protein Shake: A protein-packed shake to kickstart the day with essential nutrients.
  • Cereal: A serving of cereal, providing carbohydrates for energy.

Zach Zeiler 2nd Meal (Mid-Morning):

  • Eggs: Incorporating whole eggs for a dose of protein and healthy fats.
  • Oatmeal: A hearty portion of oatmeal, offering complex carbohydrates and fiber.
  • Apple: A fresh apple for added vitamins and natural sweetness.

Zach Zeiler 3rd Meal (Lunch):

  • Chicken Breast: Lean and protein-rich chicken breast to support muscle growth.
  • Pasta: A serving of pasta for sustained energy.
  • Vegetables: Nutrient-dense vegetables, ensuring a balanced meal.

Zach Zeiler 4th Meal (Afternoon Snack):

  • Protein Shake: A second protein shake to maintain protein intake.
  • Banana: A nutritious banana with added potassium and natural sugars.

Zach Zeiler 5th Meal (Dinner):

  • Hamburger: A satisfying hamburger, that provides protein and flavor.
  • Baked Potato: A baked potato, offering complex carbohydrates.
  • Milk: A serving of milk for additional protein and calcium.

Zach Zeiler 6th Meal (Evening/Post-Workout):

  • Protein Shake: A post-workout protein shake to support recovery.
  • Cottage Cheese: Protein-rich cottage cheese.
  • Protein Bar: A protein bar for convenience and additional nutrients.
  • Nuts: A portion of nuts for healthy fats and satiety.

Zach Zeiler’s meal plan is characterized by a combination of protein-rich foods, complex carbohydrates, and essential nutrients. This approach enables him to meet his fitness goals while avoiding unnecessary caloric excess. 

Additionally, his inclusion of protein shakes at strategic points in the day emphasizes the importance of sufficient protein intake for muscle recovery and growth. 

Overall, Zach Zeiler’s meal plan exemplifies a balanced and sustainable approach to nutrition, reflecting his commitment to both health and fitness.

Zach Zeiler’s Dynamic Training Routine

zach zeiler workout routine
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Zach Zeiler’s approach to training is characterized by its diversity and adaptability. He firmly believes that individualized training styles are key to maximizing the benefits of workouts

Zach Zeiler’s commitment to variation extends from the number of repetitions and weight to exercise volume and angles, ensuring no two workouts are the same in a short period. 

This diversity is the foundation for his outstanding growth and development.

Training Philosophy:

Emphasizes diverse training styles for maximum growth.

Advocates frequent changes in workouts to prevent stagnation.

Prioritizes individualized approaches to training.

Cardio and HIIT:

Prefers regular cardio sessions for maintaining low body fat.

Occasionally incorporates High-Intensity Interval Training (HIIT) to boost metabolism.

Top 3 Exercises:

zach zeiler exercises
via zach zeiler instagram

Dumbbell Bench Press:

Zach Zeiler favors this exercise for achieving maximum muscle contraction. 

He uses dumbbells instead of a barbell, allowing independent control and no need for a spotter.


Acknowledged as one of the best exercises for overall leg development and mass building when performed correctly.


A compound exercise that Zach Zeiler adores for its potential in overall body development. 

He advises perfecting form before adding weight to prevent injury.

Zach Zeiler Weekly Split:

Monday: Chest/Triceps

  • Dumbbell Pullover, Incline Dumbbell Press, Flat Dumbbell Press, Decline Isolateral Machine Press, Dumbbell Fly, Cable Crossovers, Overhead Dumbbell Extension, Overhead Single Arm Triceps Extension, Dumbbell Triceps Skull Crushers, Single Arm Cable Triceps Pushdown.

Tuesday: Legs

  • Squats, Hack Squats, Leg Press, Leg Extensions, Laying Leg Curls, Stiff Leg Dumbbell Deadlifts, Standing Leg Curl.

Wednesday: Back/Biceps

  • Lat Pulldown, Isolateral Lat Pulldown, Pull-ups, T-Bar Row, One Arm Dumbbell Row, Isolateral Row, Cable Row, Barbell Curl, Dumbbell Alternating Curl, One Arm Preacher Curl.

Thursday: Shoulders

  • Reverse Pec Dec (Rear Delts), Rear Delts Cable Fly, Dumbbell Shoulder Press, Side Lateral Raise, Upright Row, Single Arm Side Lateral Raise, Dumbbell Front Raise, Isolateral Shoulder Press, Barbell Shrugs, Dumbbell Shrugs.

Friday: Chest/Triceps

  • Dumbbell Pullover, Barbell Bench Press, Incline Isolateral Bench, Cable Crossover, Pec Dec Fly, Weighted Dips, Barbell Skull Crushers, Cable Overhead Triceps Extension, Rope Triceps Pushdown.

Saturday: Legs

  • Leg Extensions, Squats, Hack Squat/Lunges Superset, Sissy Squats, Single Leg Hamstring Curls, Reverse Hack Squats, Barbell SL Deadlifts, Laying Leg Curls.

Sunday: Back/Biceps

  • Deadlifts, Barbell Row, Wide Grip Cable Row, One Arm Dumbbell Row, Unilateral Row, Weighted Pullups, Dumbbell Pullovers, Close Grip Lat Pulldown, Dumbbell Hammer Curl (One Arm), Concentration Curl, Preacher Curl, Cable Curl.

Calves and Abs:

  • Alternates between calves and abs, dedicating each day to one group.
  • Implements 15-minute circuits for abs workouts.

Calf Routine:

  • Seated Calf Raises: 5 sets of 10 reps
  • Standing Calf Raises: 5 sets of 15 reps

Abs Routine:

  • Hanging Leg Raises: 4 sets of 15 reps
  • Crunches: 4 sets to failure

Zach Zeiler’s dynamic and personalized training routine reflects his dedication to continuous growth and progress. 

With a diverse workout approach, he ensures his body never becomes complacent, emphasizing that adaptation and change are essential for achieving his fitness goals. 

His split focuses on all major muscle groups, delivering a well-rounded approach to fitness and strength. 

Zach Zeiler’s dedication to both training and variety makes him an inspirational figure in the world of fitness.

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