Zack Khan



Zack “King” Khan now living in Sheffield, United Kingdom, started training at home after seeing guy’s like Arnold, Dorian Yates, Kevin Levrone, these guys were his inspiration. A year later, when he started training at a local gym he was urged to compete, but declined because he was doing it for himself. Eventually, the gym’s owner convinced Khan and enrolled him in his first competition…and he won!

“I enjoyed it so much that I’ve never looked back since,”

Khan said. In 2000, Khan placed fourth in the heavyweight division at the IFBB U.K. Championships. He would compete in this contest 8 more times (never finishing lower then fourth) before finally winning the super-heavyweight class, overall title, and IFBB Pro status in 2009.

While preparing for his pro debut in 2010, Khan destroyed his knee during a set of hack squats and it was not certain if he’d ever be back on stage. Despite a series of setbacks, Khan made his pro debut in 2013, finishing seventh at the Europa Supershow. Zack is currently training to get his Olympia qulaification

Zack’s Achievements

  • 2000 IFBB British Championships HeavyWeight, 4th
  • 2001 IFBB British Championships HeavyWeight, 2nd
  • 2002 IFBB British Championships HeavyWeight, 3rd
  • 2004 NABBA Mr. Universe Tall, 6th
  • 2005 IFBB British Championships HeavyWeight, 2nd
  • 2006 IFBB British Championships HeavyWeight, 2nd
  • 2007 IFBB British Championships HeavyWeight, 2nd
  • 2008 IFBB British Championships HeavyWeight, 4th
  • 2009 IFBB British Championships Super-HeavyWeight, 1st / Overall Winner
  • Former British and Welsh overall Champion

Zack’s Eating Plan

  1. Meal 1 – 9am.
  2. 150g oats, 1 banana, 300g egg whites+1 yolk, 30g whey isolate
  3. Meal 2.
  4. sweet potato, 300g chicken breast
  5. Meal 3.
  6. 100g oats, 2 scoop whey
  7. Meal 4 – 5pm.
  8. 100g white rice, 300g chicken breast
  9. Meal 5.
  10. 300g sweet potato, 300g tilapia, 150g green salad
  11. Before bed
  12. 250 egg whites +1 yolk, Omelette, peppers, onions, tomatoes, mushrooms

Zack’s Workout

Monday
Tuesday
Wednesday
Thursday
Friday
Legs/glutes choose 6 exercises
Back 5 exercises
Rest Day
Chest 4 exercises
Shoulders 5 exercises
Calves 2 exercises
Rear delts 2 exercises
 
Biceps 2 exercises
Triceps 3 exercises
 
Abs 4 exercises
 
Calves 2 exercises
Abs 4 exercises

25 reps per set. 4 sets on each exercise. Increase weight every set.
1st set = 1min rest
2nd set = 45 sec
3rd set = 30 sec
4th set = 15 sec

Zack’s Achievements

  • 2000 IFBB British Championships HeavyWeight, 4th
  • 2001 IFBB British Championships HeavyWeight, 2nd
  • 2002 IFBB British Championships HeavyWeight, 3rd
  • 2004 NABBA Mr. Universe Tall, 6th
  • 2005 IFBB British Championships HeavyWeight, 2nd
  • 2006 IFBB British Championships HeavyWeight, 2nd
  • 2007 IFBB British Championships HeavyWeight, 2nd
  • 2008 IFBB British Championships HeavyWeight, 4th
  • 2009 IFBB British Championships Super-HeavyWeight, 1st / Overall Winner
  • Former British and Welsh overall Champion

Zack’s Eating Plan

  1. Meal 1 – 9am.
  2. 150g oats, 1 banana, 300g egg whites+1 yolk, 30g whey isolate
  3. Meal 2.
  4. sweet potato, 300g chicken breast
  5. Meal 3.
  6. 100g oats, 2 scoop whey
  7. Meal 4 – 5pm.
  8. 100g white rice, 300g chicken breast
  9. Meal 5.
  10. 300g sweet potato, 300g tilapia, 150g green salad
  11. Before bed
  12. 250 egg whites +1 yolk, Omelette, peppers, onions, tomatoes, mushrooms

Zack’s Workout

Monday
Chest
Calves
Abs
One Hour Cardio
Tuesday
Quads
Hamstrings
One Hour Cardio
Wednesday
Shoulders
Calves
Abs
One Hour Cardio
Thursday
Back
Abs
One Hour Cardio
Friday
Arms
One Hour Cardio

25 reps per set. 4 sets on each exercise. Increase weight every set.
1st set = 1min rest
2nd set = 45 sec
3rd set = 30 sec
4th set = 15 sec

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