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.
Training
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.
Monday ? Chest/Calves
- Flat bench press ? 4 sets x 10 repetitions
- Incline bench press ? 4 sets x 10 repetitions
- Slanted openings ? 4 sets x 10 repetitions
- Cable openings ? 4 sets x 10 repetitions
- Seated calf raise 4 sets x 30 repetitions
- Standing calf raise 4 sets x 30 repetitions
Tuesday ? Biceps/Triceps
- Dumbbell bicep curl ? 4 sets x 10 repetitions
- Bicep curl with dumbbell on incline bench ? 4 sets x 10 repetitions
- Hammer Curl ? 4 sets x 10 repetitions
- Concentrated bicep curl on the bench ? 4 sets x 10 repetitions
- Tricep extension on the machine ? 4 sets x 10 repetitions
- Tricep extension on machine with rope ? 4 sets x 10 repetitions
- Tricep with overhead bar on incline bench ? 4 sets x 10 repetitions
- Funds ? 4 sets x 10 repetitions
Wednesday ? Shoulders/ABS
- Dumbbell Shoulder Press ? 4 sets x 10 repetitions
- Sitting sides ? 4 sets x 10 repetitions
- High row ? 4 sets x 10 repetitions
- military press ? 4 sets x 10 repetitions
- Pray ? 4 sets x 15 reps
- Classic sit-up ? 4 sets x 20 repetitions
- Leg elevation ? 4 sets x 20 repetitions
Thursday ? Legs
- Leg Extension ? 7 sets x 30 repetitions (light weight)
- Squat ? 4 sets x 10 repetitions
- Press ? 4 sets x 10 repetitions
- Seated calf raise ? 4 sets x 30 repetitions
- Standing calf raise ? 4 sets x 30 repetitions
Friday ? Chest/ABS
- Flat bench press ? 4 sets x 10 repetitions
- Incline bench press ? 4 sets x 10 repetitions
- Slanted openings ? 4 sets x 10 repetitions
- Cable openings ? 4 sets x 10 repetitions
- Pray ? 4 sets x 15 reps
- Classic sit-up ? 4 sets x 20 repetitions
- Leg elevation ? 4 sets x 20 repetitions
Saturday? Back/Hamstrings
- Pulldown with wide grip ? 4 sets x 10 repetitions
- Pulldown with short grip ? 4 sets x 10 repetitions
- Rowing on the machine ? 4 sets x 10 repetitions
- Dead weight ? 4 sets x 10 repetitions
- Leg curl ? 4 sets x 10 repetitions
- Standing leg curl ? 4 sets x 10 repetitions
- Deadweight straight legs ? 4 sets x 10 repetitions
- Hamstrings on seated machine ? 4 sets x 10 repetitions
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.
Diet
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
Supplements
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Information taken from trimmedandtoned.com and simplyshredded.com
