International Fitness Model Jaco De Bruyn Talks With Simplyshredded.com [Part 2]

Quick Stats

Age: 28
Height: 6’1” – 184 cm
Weight: Off Season: 96 kg – 211 lbs.
Competition Mode: 88 kg – 194 lbs.
Part 1: Simplyshredded Interview

What was your lifestyle like prior to your transformation?

I lived a very unhealthily lifestyle when I was younger as I was very skinny, unfit and loved to party with my friends every weekend. At the age of 22 I decided that enough was enough and that I needed to turn things around. My vision was always to become a fitness athlete and I made that choice to start training at the age of 23. I think the low point was the realization that this doesn’t happen overnight.

I remember going through a stage where I realized that this was going to take hard work and that I really needed to put in the time, dedication and most of all the discipline to achieve my goal.

What is your life like now after your transformation?

Unreal! I never knew 1 year ago I would be where I am today. I entered my very first show in August 2011 and won Mr. Physique. Right there and then I knew this is what I wanted to do. I have place 2nd and 3rd in other shows and just won Mr. Physique 2012 again. I also became sponsored by Supashape who are one of South Africa’s biggest supplement company’s. Another amazing opportunity I have been given was doing regular TV interviews and shows which were so much fun to do. I also managed to start my own Supplement Company called JAR Nutrition and I am also planning on bringing out my own clothing range in the near future. It just goes to show that anything is possible and you can achieve anything in life. All you have to do is pick out a goal and plan carefully how you are going to accomplish that goal.

Also don’t forget that one of the most important aspects of achieving any goal or objective is the planning process. “If you fail to plan then you plan to fail.”

What motivates you to keep going and push harder?

I have a simple quote that I live by and that is, “Trust me, when you love something, you don’t need motivation.”

What is your next goal?

Well the time has come for me to go and compete in the States and Canada. My next goal is to get my Pro Card and then once I have that I’ll set the bar even higher and create a new goal.

What is your current training philosophy?

To be dedicated and disciplined. You can’t do anything half hearted. Train clever and make sure you hit every single muscle in your body to achieve perfect symmetry.

Full 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

Favorite form of cardio?

I’m not going to lie but 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 your approach to nutrition?

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.

Do you bulk and cut or stay lean year round?

I usually stay lean all year round just to keep that lean/shredded look. You never know what magazine or TV show might call you for a shoot.

Daily Prepping 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)