jaco de bruyn

Diet and training – Jaco de Bruyn

Diet, training and supplementation of athlete Jaco de Bruyn

Jaco de Bruyn is an athlete from South Africa, he is 29 years old, measures 183cm and weighs 88kg in competition and 96kg out of competition.

He only started training at the age of 24 but has already won several competitions and is a WBFF Pro athlete.

Here you can find out about your training plan, your diet and the supplements you use.


Jaco de Bruyn's training is done six times a week, resting only on Sunday and normally focusing on 4 sets per exercise and 10 repetitions per set. Do chest training twice a week.

In addition, it uses a wide variety of exercises, normally using the main exercises at the beginning of the training and then moving on to exercises that are more isolating the muscle to be worked.

If you don't know a particular exercise, just click on the name to access its image.

jaco de bruyn

Monday ? Chest/Calves


Tuesday ? Biceps/Triceps

Wednesday ? Shoulders/ABS

jaco de bruyn

Thursday ? Legs

  • Leg Extension ? 7 sets x 30 repetitions (light weight)
  • Squat ? 4 sets x 10 repetitions
  • Press ? 4 sets x 10 repetitions


Friday ? Chest/ABS

Saturday? Back/Hamstrings



Sunday? Rest

Jaco de Bruyn is not a big fan of cardio, using cardiovascular training only when he needs to lose weight quickly for a competition.

Instead of cardio, you prefer to focus as much as possible on your diet when you want to lose weight.

jaco de bruyn training


Jaco de Bruyn eats 7 meals a day and regularly uses protein shakes to increase the protein content of his diet throughout the day.

Here is an example of a Jaco de Bruyn diet.

  • Meal 1
  • Protein shake
  • Oat
  • Egg Whites
  • Meal 2 (After training)
  • Protein shake
  • Meal 3
  • Rice Crackers
  • Cottage cheese
  • Tuna
  • Meal 4
  • Chicken/Fish/Ostrich
  • Broccoli/Green Beans
  • Brown rice
  • Meal 5
  • Protein shake
  • Dry fruits
  • Banana/Rice Crackers
  • Meal 6
  • Rice Crackers
  • Cottage cheese
  • Tuna
  • Meal 7
  • Chicken/Fish/Red meat
  • Vegetables
  • Sweet potato/brown rice

jaco de bruyn diet


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Information taken from trimmedandtoned.com and simplyshredded.com

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