Diet and training - 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, 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.


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 series. Does training twice chest per 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 working muscle.

If you do not know a particular exercise, just click on the name to access its image.

bruyn jack

Monday - Chest / Gemini


Tuesday - Biceps / Triceps

Wednesday - Shoulders / ABS

bruyn jack

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 very adept at cardio, using cardiovascular training only when you need to lose weight quickly for a competition.

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

jaco de bruyn workout


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 fish
  • 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 fish
  • Meal 7
  • Chicken / Fish / Red meat
  • Vegetable
  • Sweet potatoes / Brown rice

bruyn jaco diet


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