When did you start bodybuilding?
Always been a keen sportsman in many different sports. Took keen interest in gym training and bodybuilding while still at school. Took 15 year break when the family arrived and built up various businesses. Started weight training again on a serious note in 2004.
What are your sporting highlights / achievements?
IFBB Novice Masters Central Gauteng Champion 2007 (under 80kg)
IFBB Novice Masters S.A. Champion 2007 (under 80kg)
WBBF Boksburg Classic placed 2nd Masters Division in August 2009 (under 80kg)
IFBB Central Gauteng Masters Champion 2009 (under 80kg)
IFBB Masters S.A. Champion 2009(under 80kg)
What or who motivates you?
My dedication and passion for the sport is what motivates me from within, but it is my family, friends and clients that keep me motivated and focussed everyday. Changing people’s lives to healthier lifestyles is my greatest satisfaction.
Who is your biggest sporting influence?
Since I have been training seriously I would have to say that Andre Van Der Mescht has had the biggest influence on my life. He has taught me just about everything I know about dedication, discipline and perseverance. Having been able to train with him for quite some time, and also having accompanied him to The Worlds in Korea in 2007, has taught me an immense amount of knowledge in the industry.
What are your sporting goals in the next year?
I have just achieved my goal that I set for myself this year in becoming the IFBB S.A. Masters Champion (under 80kg over 40 years old).
What are your sporting goals in the next 5 years?
in the next 5 years it is my aim to improve the lives of as many people as I can in the way of health and fitness. One of my main focus areas is to assist and teach as many young athletes the value and importance of sports nutrition and fitness in general.
Pre-Cardio
05.30 |
4 x SSN Ignite
2 x SSN CLA softgels
1 x 500 mg green tea capsule
1 g carnatine capsule
1 cup of strong black coffee |
Meal 1
06.00 |
5 egg whites 1 whole egg = 6 in total
50 g raw jungle oats cooked
2 tsp SSN Glutamine Powder
1 serving SSN 100% Whey Protein |
Meal 2
08.30 |
120 g boiled chicken fillet
200 g mixed veggies
1 cup green tea |
Meal 3
11.00 |
120 g boiled chicken fillet
200 g mixed veggies
1 cup green tea |
Meal 4
13.30 |
1 x tin tuna
1 large green salad
2 x rice cakes alternated with 70 g basmati rice
1 tbsp flax seed oil
1 cup rooibos tea |
Meal 5
16.00 |
1 serving SSN 100% Whey Protein
15 to 20 grams carbs - rice / mashed potato etc
1 tsp SSN Glutamine Powder
5 x SSN BCAA Caps |
Pre-Workout
16.15 |
1 x serving SSN N.O. Crea-Pump
1 tsp SSN Glutamine Powder |
Post-Workout
18.00 |
1 full serving SPS Vitargo Aftershock
1 serving SPS IsoPRO Whey Protein
1 tsp SSN Glutamine Powder
5 x SSN BCAA Caps |
Meal 6
20.00 |
200 g fish or 1 x tin of tuna
150 g white mashed potato
1 cup green tea |
Meal 7
Before bed |
1 full serving SPS Ultra Protein
1 tbsp natural peanut butter
1 tsp SSN Glutamine Powder |
| Additional |
4 x SSN EFA softgels (essential fatty acids) in my supplements |
The only changes I make with my off-season and pre-contest training programme is I up the volume with my pre-contest training along with the intensity by doing more super, tri and giant sets.
| Monday |
Chest
4 x tri - sets. Total of 12 - 16 sets
3 x super-sets
using basic exercises hitting all the muscle heads from different angles |
Calves
I either do single sets or tri-sets of 20 to 50 reps.
8 to 10 sets per session |
Abs
3 sets of 20 reps
I like to dominate abs with weighted abs as they work for me. I also vary my ab workouts daily. |
| Tuesday |
Biceps and Triceps
3 x 3 super sets. Total of 9 - 12 sets
All with a rep range of between 12 and 15. I also like to super-set a bicep with a tricep exercise. |
Abs
3 sets of 20 reps
I like to dominate abs with weighted abs as they work for me. I also vary my ab workouts daily. |
| Wednesday |
Quads
20 sets in total
Mainly tri-sets - with a rep range between 15 and 20 heavy intensity as I enjoy legs. However I like to volumise my leg workout as opposed to going very heavy with the weight |
Calves
I either do single sets or tri-sets of 20 to 50 reps.
8 to 10 sets per session |
Abs
3 sets of 20 reps
I like to dominate abs with weighted abs as they work for me. I also vary my ab workouts daily. |
| Thursday |
Back
3 to 4 tri-sets. Total of about 16 - 20 sets
I like to use the wide - narrow - wide grip routine and also do deadlifts on their own. I also do a lot of rowing movements to maintain my thickness.
Rep range is between 15 and 20 per exercise |
Abs
3 sets of 20 reps
I like to dominate abs with weighted abs as they work for me. I also vary my ab workouts daily. |
| Friday |
Shoulders
3 to 4 x 3 super sets. Total of 9 - 12 sets
I like to do basic shoulder exercises volumising more than using heavy weights as shoulders are more prone to injuries than any other body part.
Rep range is between 12 and 15 per exercise |
Calves
I either do single sets or tri-sets of 20 to 50 reps.
8 to 10 sets per session |
Abs
3 sets of 20 reps
I like to dominate abs with weighted abs as they work for me. I also vary my ab workouts daily. |
| Saturday |
Hamstrings, Adductor's and Abductor's
4 x 3 tri sets total of 12 sets 15 reps each
3 sets hack squats 20 reps per exercise
4 sets of lunges 24 reps per exercise
3 sets of adductor machine 20 reps each
3 sets of abductor machine 20 reps each |
| Sunday |
Rest |
