Diet, training and supplementation of athlete Jaco de Bruyn
Jaco de Bruyn is an athlete from South Africa, he is 29 years old, he measures 1.83cm and his weight is 88kg in competition and 96kg out of competition.
He started training only at the age of 24 but has won several competitions and is a WBFF Pro athlete.
Get to know your training plan, your diet and the supplements you use here.
Training
Jaco de Bruyn's training is done six times a week, resting only on Sunday and normally betting 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, usually using the main exercises at the beginning of training and then moving on to more isolating exercises for the muscle at work.
If you do not know a particular exercise, just click on the name to access its image.
Monday ? Chest / Gemini
- Flat bench press ? 4 sets x 10 reps
- Inclined bench press ? 4 sets x 10 reps
- Slanted openings ? 4 sets x 10 reps
- Cable openings ? 4 sets x 10 reps
- Lifting twins sitting 4 sets x 30 reps
- Lifting twins standing 4 sets x 30 reps
Tuesday ? Biceps/Triceps
- Curl bicep with dumbbell ? 4 sets x 10 reps
- Curl bicep with dumbbell on inclined bench ? 4 sets x 10 reps
- Hammer Curl ? 4 sets x 10 reps
- Curl bicep concentrated on the bench ? 4 sets x 10 reps
- Tricep extension on the machine ? 4 sets x 10 reps
- Tricep extension on the machine with rope ? 4 sets x 10 reps
- Tricep with forehead bar on inclined bench ? 4 sets x 10 reps
- Funds ? 4 sets x 10 reps
Wednesday ? Shoulders/ABS
- Shoulder press with dumbbell ? 4 sets x 10 reps
- Sides sitting ? 4 sets x 10 reps
- High row ? 4 sets x 10 reps
- Military Press ? 4 sets x 10 reps
- Prayers ? 4 sets x 15 reps
- Classic sit-up ? 4 sets x 20 reps
- Lifting legs ? 4 sets x 20 reps
Thursday ? Legs
- Leg Extension ? 7 sets x 30 reps (light weight)
- Squat ? 4 sets x 10 reps
- Press ? 4 sets x 10 reps
- Lifting twins sitting ? 4 sets x 30 reps
- Lifting twins standing ? 4 sets x 30 reps
Friday ? Chest/ABS
- Flat bench press ? 4 sets x 10 reps
- Inclined bench press ? 4 sets x 10 reps
- Slanted openings ? 4 sets x 10 reps
- Cable openings ? 4 sets x 10 reps
- Prayers ? 4 sets x 15 reps
- Classic sit-up ? 4 sets x 20 reps
- Lifting legs ? 4 sets x 20 reps
Saturday? back/hamstrings
- Pulldown with wide handle ? 4 sets x 10 reps
- Pulldown with short handle ? 4 sets x 10 reps
- Rowing on the machine ? 4 sets x 10 reps
- Dead weight ? 4 sets x 10 reps
- Leg curl ? 4 sets x 10 reps
- Standing leg curl ? 4 sets x 10 reps
- Deadweight legs stretched ? 4 sets x 10 reps
- Hamstrings in the seated machine ? 4 sets x 10 reps
Sunday? Rest
Jaco de Bruyn is not a big fan of cardio, using cardio training only when he needs to lose weight quickly for competition.
Instead of cardio, he prefers to focus as much on his diet as he wants 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 potatoes / Brown rice
Supplements
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Information taken from trimmedandtoned.com and simplyshredded.com
