Zack George, once a self-conscious youngster with a daily McDonald’s habit, has transformed into a chiseled Gladiator star known as Steel, dedicating 24 hours each week to his fitness regimen. But how did he achieve this remarkable transformation, and how does he maintain his extraordinary strength and muscular build? Let’s delve into his journey.
Zack’s Past
Hailing from Leicester, Zack was a child who struggled with weight issues and an addiction to fast food. “I was addicted to chocolate and fast food, consuming McDonald’s and KFC almost five times a week,” he recalls.
Instagram | zackgeorge |Zack battled weight problems and fast food addiction in childhood.
His unhealthy eating habits led to a cycle of craving more junk food, and his self-consciousness about his appearance made him avoid physical activities like swimming. Recognizing his son’s unhappiness, Zack’s father proposed a deal: he would buy Zack a PlayStation if he made an effort to lose weight. This incentive sparked Zack’s journey into fitness and healthy eating, a path that his entire family joined him on, removing sweets and chocolates from their household.
The New Zack
Once Zack, now residing in Birstall, West Yorkshire, discovered his passion for exercise, there was no turning back. He represented Leicestershire in rugby, squash, and table tennis at the county level before participating in the CrossFit Games, an annual athletic competition. In 2015, he opened his own gym and qualified for the European CrossFit Regionals in 2018.
He achieved first place at the UK CrossFit Open 2020, the same year he earned the title of the UK’s Fittest Man. Today, he competes as Steel on the second revival of Gladiators on BBC One, hosted by Bradley Walsh. Zack trains for four hours a day, six days a week, a routine he has maintained for the past decade.
Instagram | zackgeorge | Zack, now in Birstall, West Yorkshire, found his passion for exercise and never turned back.
In the Gym
Zack’s dedication to fitness is evident in his rigorous workout routine. His favorite exercises include kettlebell workouts and pull-ups, but his true passion lies in CrossFit, a high-intensity interval training regimen that incorporates functional strength and conditioning movements. His workout routine includes a variety of exercises, from kettlebell snatches and explosive GHD sit-ups to ring dips and strict pull-ups. He also incorporates cardio exercises, such as static bike cycling and running on a track and curved treadmill.
Zack’s training is divided into 40% fitness, 40% gymnastics, and 20% strength, typically involving a few hours of cardio in the morning and weights in the afternoon. He also includes swimming in his routine every Wednesday and ensures he does plenty of stretching and mobility exercises before and after every workout.
Recovery and Motivation
To aid recovery during intense training periods, Zack uses ice baths, which are said to improve alertness, reduce pain, and decrease inflammation. He also employs mental techniques to stay motivated, visualizing himself winning any game he’s about to play and drawing inspiration from his idols, runner Usain Bolt and former basketball player Michael Jordan, as well as his parents.
Nutrition
Freepik | viewfrommypoint | For lunch, Zack eats two salmon fillets with veggies and rice.
With such an intense workout regimen, Zack ensures he has enough fuel by consuming a staggering 4,000 calories a day. His typical meals include porridge with a scoop of protein powder for breakfast, two salmon fillets with vegetables and rice for lunch, and either red meat or white fish with more vegetables and rice or sweet potatoes for dinner.
He also supplements his diet with creatine, multivitamins, omega-3, and zinc. While he maintains a strict diet throughout the week, he allows himself some leeway during the weekends. Although he hasn’t eaten fast food in a decade, he admits to having a soft spot for doughnuts, particularly the plain glazed ones.
Zack George’s transformation from an overweight child to the UK’s Fittest Man is a testament to the power of determination, discipline, and a positive mindset. His story serves as an inspiration to many, proving that with hard work and dedication, anyone can overcome obstacles and achieve their goals.
