Jaco De Bruyn Interview – Ripped Fitness Model Jaco Talks With T&T!
How Did You Get Started In Bodybuilding?
I always liked looking after myself and my body and I was very successful in the modelling industry in South Africa so you had to always look good! I had to make a decision whether or not I was going to go full on in the model industry or bodybuilding, so I decided to combine the two and get into fitness modelling which will probably lead me to bodybuilding in the future. The passion I have has grown so much and I have already built a huge platform for myself in the industry.
What Is Your Best Accomplishment So Far? Proudest Moment?
I won my very 1st fitness show in 2011 and that was an amazing achievement for me. I then did the same show in 2012 again and I also won that show as well. I have accomplished a lot in 1 year and I want to grow this sport in South Africa. My next goal is WBFF Worlds 2013!
What Is It Like To Compete?
That moment when everything comes together, all your hard work, dedication, discipline and determination to be your best has come down to one day, when you step on that stage infront of thounds of people is absolutely amazing, and to win a show make it even more powerful! Unexplainable!
What Is Your Workout Routine?
Monday: Chest/Calves
- Flat Bench 4 sets x 10 reps
- Incline Bench 4 sets x 10 reps
- Incline Fly’s 4 sets x 10 reps
- Cable Fly’s 4 sets x 10 reps
- Seated Calf Raises 4 sets x 10 reps (Superset)
- Standing Calf Raises 4 sets x 30 reps (Superset)
Tuesday: Arms
- Standing Dumbbell Curls 4 sets x 10 reps
- Seated Incline Dumbbell Curls 4 sets x 10 reps
- Hammer Curls 4 sets x 10 reps
- Preacher Curls 4 sets x 10 reps
- EZ Bar Cable Pull Down 4 sets x 10 reps
- Cable Rope Pull Down 4 sets x 10 reps
- Incline Skull Crushers 4 sets x 10 reps
- Dips 4 sets x 10 reps
Wednesday: Shoulders/Abs
- Seated Dumbbell Shoulder Press 4 sets x 10 reps
- Seated Lateral Side Raises 4 sets x 10 reps
- Standing Barbell Upright Rows 4 sets x 10 reps
- Military Press 4 sets x 10 reps
- Cable Crunches 4 sets x 15 reps
- Sit-Ups 4 sets x 20 reps
- Leg Raises 4 sets x 20 reps
Thursday: Legs
- Leg Extensions (Low weight) 7 sets x 30 reps
- Squats 4 sets x 10 reps
- Leg Press 4 sets x 10 reps
- Seated Calf Raises 4 sets x 10 reps (Superset)
- Standing Calf Raises 4 sets x 30 reps (Superset)
Friday: Chest/Abs
- Flat Bench 4 sets x 10 reps
- Incline Bench 4 sets x 10 reps
- Incline Fly’s 4 sets x 10 reps
- Cable Fly’s 4 sets x 10 reps
- Cable Crunches 4 sets x 15 reps
- Sit-Ups 4 sets x 20 reps
- Leg Raises 4 sets x 20 reps
Saturday: Back/Hamstrings
- Lat Pull Down Wide Grip 4 sets x 10 reps
- Lat Pull Down Close Grip 4 sets x 10 reps
- Low Row 4 sets x 10 reps
- Deadlifts 4 sets x 10 reps
- Lying Leg Curls 4 sets x 10 reps (Superset)
- Standing Leg Curls 4 sets x 10 reps (Superset)
- Stiff Leg Deadlift 4 sets x 10 reps (Superset)
- Seated Hamstring Curls 4 sets x 10 reps (Superset)
Day 7: Rest
- Recovery
Top 3 Favourite Exercises And Why?
1. Incline Chest Press: I believe that this exercise is the only way to get a bigger chest, because it builds the upper chest which a lot of people do lack.
2. Squats: Because they are the only way to get big/strong legs (quads/hamstrings/glutes).
3. Deadlifts: A great mass builder to help build a massive back, strengthen the core, and build bigger hamstrings and traps, what more would you want from one exercise?
Favourite Form Of Cardio?
I’m not going to lie, I don’t do a lot of cardio. I will do some light cardio maybe before a show if I need to lose some body fat faster but otherwise for me to get leaner I just focus intensely on my diet.
What Is A Typical Daily Diet?
- Meal 1: 4 Wheatbix with Water & Canderel
- Meal 2: 10 Eggs (9 White & 1 Yellow) Oats & a scoop of Whey Protein
- Meal 3: 350g-400g Hake steamed, 1 cup of Brown Rice, 1 cup of Sweet Potato and Pineapple Slices
- Meal 4: 300g of Hake and 1 cup of Broccoli
- Meal 5: (Snack) Whey Protein shake
- Meal 6: 350g-400g Hake steamed, 1 cup of Brown Rice, 1 cup of Brown Rice and Pineapple Slices
- Meal 7: (Snack) Whey Protein shake with Maltodextrin & Nuts
- Meal 8: 500g Ostrich grilled with Green Vegetables
- Meal 9: 2 Protein shakes (Casein) & 1 scoop of Maltodextrin (Before bed)
Since nutrition is no longer taught in schools, many people are not aware of what is healthy and what is not. That’s the main battle for many people, once they figure out what’s healthy, they don’t have any trouble changing! Basically I try to get most of my calories from vegetables, whole grains, and fruits. I also eat lean sources of protein and limit junk food. You don’t have to eliminate it, just limit it. Moderation is the key here. You will have to also be super disciplined in sticking to your diet and making sure you follow it. Remember that when it comes to nutrition, consistency is very important.
Any Staple/Classic Healthy Meals That You Always Eat?
Keep it simple: Chicken, Broccoli and Rice
What Is Your Favourite Cheat Meal?
Burgers and chips and proper BBQ
What Supplements Do You Use And Why?
Currently sponsored by Supashape so I get most of my supplements from them!
- Isolated whey
- L-glutamine
- BCAA
- Casein (Slow Release Protein)
- Multivitamin
- Creatine
What Are Your Tips For Success For Beginners?
1. Focus on your diet and make sure its 100% right for what you want achieve
2. Train your legs
3. Have patience, it’s a slow process but you will get there if you work for it
What Is The Best Advice You Have Ever Been Given?
Have Patience. It Will Come.
Did You Make Any Mistakes When You First Started Out?
Yes I didn’t train legs for my first year, sad, sad story!!
Your Best Tips For Losing Those Last Few Pounds?
Start 14 weeks out then you know by week 10 you only have to maintain.
What’s Your Gym Playlist Like?
Listen to house music
Where Does Your Motivation Come From?
I aways say you don’t need motivation if you love something!
Favourite Bodybuilders? Inspirations?
There is a few out there, in general most guys that really train hard and have good physiques inspires me just because I know what it takes and I respect them for that.
Please Visit And Like Jaco’s Fanpage: Jaco De Bruyn
