Marko Drobac
How I Gained 25 Kg of Muscle Mass by Training 5 Days a Week


We talked with Marko Drobac in September, 2019. Follow Marko on Instagram
Country:
Serbia
Age:
18 years
Weight:
77 kg
(170 lbs)
Height:
183 cm
(6')


Instagram, @marko.drobac

Hi! Tell us about yourself and your training

I am Marko Drobac, an 18-year-old fitness fan. I am currently living in Serbia, but I like to travel and live in other places.

I don’t have a full-time job, but I try to make some money working on the internet. I also study in an architecture school part-time.

I started doing fitness three years ago, because I was not happy with myself. I didn’t like the look of my body. I was very skinny and weak and I wanted to change that. I got this idea to do fitness when I saw my dad train, and so I got motivated.

Before fitness, I had been training football since I was five years old. When I started fitness, I started with a little bit of street workout, but I stopped after a short time and went to the gym instead.

I don’t have any sponsors so far, but I hope that will change in the future.

So far I have managed to gain over 25 kg (55 lbs) of muscle mass in just three years of hard training. I love this sport and I will continue it all my life.

Describe a typical day of training


I train solo because it gives me the best focus.

I train five times a week for the best results. A typical workout lasts an hour and consists of weight lifting and minimal cardio.

The program I am working on currently is a weight program. It is special in that the amounts of protein and carbohydrate need to be large, and the training need to be heavy and last a little longer than usual.

Of all the exercises, my favorites are the leg press and bench press. They are my favorites because I make the best results doing them, and I simply adore doing them.

I train solo because it gives me the best focus.

After my workout, I like to take 5 grams of Universal creatine and one measure of Scitec Nutrition protein so I can recover my muscles.

The brands I recommend and have liked personally are Scitec Nutrition, Universal and Dymatize.


Instagram, @marko.drobac

How do you keep going and push harder?

When I go into the gym, I’m happy because I will know that the training will be perfect. The gym kind of relaxes me and when I see that my results are getting better and better then it’s impossible not to be satisfied and motivated.

Concerning training plans, I search on the Internet to learn something new from people who are more experienced than me.

The best piece of advice I can share is to leave your ego behind and not pay attention to weight, just good movement and contraction.

How are you doing today and what does the future look like?


My biggest goal is to look as good as possible

So far the workout is going excellent, I am very dedicated to it and I try to get good muscle inflammation and accompany it with perfect nutrition.

Perfect nutrition is when I am satisfied with all the intakes of food during the day. My intake of food sounds like this:

  1. Oats and raspberries
  2. 5 eggs and peppers
  3. White meat, vegetables and rice
  4. Beef and pasta with vegetables
  5. A measure of protein and a handful of hazelnuts
  6. 5 eggs and cheese

I wish I had a bodybuilding/fitness company, maybe some gym stuff, supplements or even my own sweatshirt and shirt company.

Despite studying architecture, I so far have no plans for doing that kind of work, but maybe something will change in the future.

I would not change anything with the training plan I’m doing because it is great for me. Even if I had to start over from the beginning, it would stay like this.

My biggest goal is to look as good as possible, to create a bodybuilding company, to expand on social networks and maybe even to open a YouTube channel. There might be a time for that in the future.

In 5 years I see myself as a successful businessman who is happy with his successes so far.

How do you recover, rest and handle injuries?

Injuries are a serious problem, especially if they are serious injuries. If this happens there is no going back, so care should be taken not to raise too much weight.

I think smaller injuries can be handled with certain massages and stretches, but anyone who has had any serious injuries knows what the problem might last a long time, so avoid hurting yourself.

In case I get injured, I massage and just rest as much as possible.

For muscle recovery I mainly use glutamine. My favorite brand for glutamine is My All Nutrition, it is simply good and tastes great. Because of that it is one of the best brands for me.

After training, I eat a lot of protein and besides of course vegetables and carbohydrates, I try to sleep for about 7 hours.

How is your diet and what supplements do you use?


I try to eat the same every day

I do not have a specific diet at the moment, my goal now is to increase as much muscle mass as possible, so I have also increased carbohydrates.

The diet plan I follow is mostly made up of plenty of protein, carbohydrates and vegetables. To eat enough protein I mainly eat eggs, chicken and beef. For carbohydrates rice, pasta and vegetables such as onions and peppers.

I try to eat the same every day and thereby bring in a good amount of protein.

Most of all, with this plan I love that it is effective for building muscle and the food is delicious.

When I go out, it is mostly a problem for me because only alcohol and unhealthy food is available, but even so I try to make it perfect and eat perfectly.

I love cheat meals, but I do it quite rarely. Maybe 2 times per month.

What has inspired and motivated you?

The man who inspired me the most was my dad, I watched him train and I just liked that, I started it and it became my lifestyle.

I also get motivation from people from social networking, magazines and other things. I like to list and admire people with beautiful looks and aesthetics.

From all this, I also get good support from everyone in the gym. I also have a friend of mine who is a personal trainer and state champion in bodybuilding to teach me even more.

The best advice I got was to get a diet and workout plan. That helped me improve a lot.

Advice for other people who want to improve themselves?


Consistency is the key to everything.

The key thing about it all is that you just workout and never stop. Also nutrition is a very important. Consistency is the key to everything.

If you are new to this, I would recommend just to train and slowly teach you everything. If someone can help, it would be very good. Just don’t stop, do light weights and nice movements.

If you have been in the gym for a long time, my advice is to progress from training to training slowly. Lifting as much weight as possible, be careful not to get hurt, stick to a great workout and a great nutrition plan and the results will come.

Weight is not at all important. Just good movement and contraction. Don’t let a character fool you that weight is most important.


Instagram, @marko.drobac - photo by Inch Photography

Are you taking on clients right now?

Currently, I am a personal trainer on Fiverr. This is where I help people get their results. I haven’t started doing personal training yet.

Where can we learn more about you?

I’m most active on Instagram, so you can see the pictures on my profile there @marko.drobac.


Ready to get really fit and inspired?

I’m Mads Phikamphon, founder of Bulk Hackers.

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