Name: Duane Van Staden
Age: 28
Height: 185 cm 
Current weight: 114 kg 
Current city: Johannesburg South Africa 
Occupation: Gym owner & Coach 

What made you get started with training and living a more healthy and fit lifestyle?

I was looking for a sport that I could participate in as an individual. This way, I could recognise my hard work as my own. I wanted a healthy and fit lifestyle because this is what self-care entails. This also allows me to enjoy life and feel more fulfilled because I feel great and most importantly, confident. I feel a sense of pride through my accomplishments because I’m my biggest critic.

Who has been your biggest influence/support in your life and how have they affected you?

Celebrity influencers include Ronnie Coleman because he is the strongest bodybuilder I know. He looks amazing, lifts super-heavy and has an undeniable work ethic. 

Dorian Yates and Eddie Hall inspire me.  They are all about pushing their hardest to achieve goals which are impossible for most people.

Is your training more focused on bodybuilding or powerlifting?

My training has always been split across powerlifting and bodybuilding. I focus about 40% on powerlifting and the rest is bodybuilding. 

How was it throughout the lockdown keeping to your training?

Luckily for me, I have my own powerlifting/strongman gym which meant I didn’t feel the impact of lockdown. I remained consistent and worked towards my goals.

What are your future plans?

I want to continue working on gaining strength and gaining quality muscle. The key priority is remaining healthy.

Take us through an average day of yours:

• Wake up at 5:30am, meal 1
• 6am to 10am: Training my clients, one-on-one in my gym
• 9am: meal 2
• 10am: meal 3
• 10am to 12pm: Training online clients
• 12pm to 3pm: I complete my own training 
• 3pm: meal 4
• 3:30pm to 5pm: Training online clients 
• 5pm to 9pm: Training clients one-on-one at my gym
• 6pm: meal 5
• 9pm: meal 6
• 10pm: Bed

How long have you been vegan for and what made you change?

I have been vegan for about 2 and a half years but was Vegetarian for 5 years. Social media opened my eyes to animal cruelty and suffering. I am vegan for the animals.

Do you think as a Vegan it is more difficult to get adequate protein in your diet? Do you think we actually need as much protein as we are made to believe? 

We need less protein than we are made to believe. But as a vegan, we need to ensure that we have a variety of food sources that provide adequate nutrition. A balanced diet is key, for any kind of diet. 

Is it difficult to gain muscle or strength as a vegan?

Not at all. I was actually at my biggest and strongest as a vegan, than when I was eating meat. I consume more calories which are easier to digest.

Give us a brief description of your philosophy on your diet

I would typically have 5 to 6 different vegetables and 2 to 3 protein sources in one meal. It’s important to have a balanced range of carbs, fibre, fats and protein in each meal.

Protein sources include black beans, kidney beans, lentils, chick peas, tofu,  broccoli,  green beans, some faux meat options, soya milk and vegan protein shakes.

What is your go to high protein vegan snack?

About 3 times a day I have 250ml soya milk, 25g of vegan protein, one teaspoon of chia seeds and 1 tablespoon of flax seed powder in a shake.

Do you think, to generally lose fat one needs to be super strict and repetitive, as strict as a diet for a bodybuilding competition?

I agree that you need to be strict with your eating and diet.

Your training can be great, but you will not lose fat without changing your diet. Results are only seen with a calorie deficit and consistently clean eating.

Have you seen any common mistakes that guys may make when starting out in the gym?

Guys tend to look for quick results and don’t realise that training goals take time to be achieved.  They don’t maintain consistency. When they don’t see results quickly, they tend to give-up on their goals.

Give us a brief description of your philosophy on your training/training schedule and on average how long do you workout for?

Training split is a 8 day split. This means my training repeats every 8 days. I have two rest days in each cycle. 

• Session 1: Front deltoids and triceps
• Session 2: Biceps, side deltoids , traps
• Session 3: Legs – squats and quads, calves 

Off

• Session 4: Chest
• Session 5: Upper back, rear deltoids 
• Session 6: Deadlifts, hamstrings, glutes, Calves 

OFF

• Each training session includes cardio, core and abs
• Leg sessions are 4 to 5 hours long
• All other sessions are 2 ½ to 3 hours long
• Rest period between sets is typically 2 minutes

Do you advise using supplements, and do you use any yourself?

Yes. Pre-workout and vegan protein shake.

Do you think vegan protein powders are just as good if not better than non vegan protein powders?

Yes I do. They don’t cause bloating, and are softer on the stomach.

 

 

 

 

 

 

View this post on Instagram

 

 

 

 

 

 

 

 

 

 

 

 

A post shared by Duane (SuperBeast Coach) (@superbeastgym)

What are your 3 favourite exercises?

• Deadlifts and squats. These provide whole body strength.
• Bench Press. It is a great accessory to improve pressing movements. Also a very enjoyable and challenging exercise.

 

 

 

 

 

 

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A post shared by Duane (SuperBeast Coach) (@superbeastgym)

 

 

 

 

 

 

View this post on Instagram

 

 

 

 

 

 

 

 

 

 

 

 

A post shared by Duane (SuperBeast Coach) (@superbeastgym)

Can you give a few tips to training and what sort of exercises do you favour the most when doing them?

Progressive overload and push yourself at every session. Leave the gym knowing you did your best on every set and you cannot continue.

Do you do a lot of cardio with your training? How do you schedule cardio and when?

Schedule cardio in the beginning of each workout, as a warmup.  And then, at the end of each session as a cool down.

Favorite male fitness/bodybuilding/powerlifting icon(s): 

• Ronnie Coleman
• Louis Simmons 

Favorite Quote:

“Don’t tell people your dreams show them.”

What is the most common question you get asked?

People always ask: How long did it take for me to look like this.

Where can people get hold of you?

• Facebook: Superbeastgym private gym and personal training
• Instagram: superbeastgym
• Tiktok: superbeastcoach
• Email: Superbeasttrainer[at]gmail.com

You May Also Like:

The post One On One With Vegan Powerlifting Athlete & Trainer, Duane Van Staden  appeared first on FitNish.com.

Jesse Pretorius has been hard at work doing a whole lot of interviews with some incredible people in the industry on his podcast and youtube channel. In the 2 episodes below he chats to John Lucas all about his appearances in India and his relationship with the wonderful country and more, as well as a chat with Jack Lotter. Jack and Jesse discuss a number of things including Jack’s take on Herbal life supplements! Some interesting topics and thoughts shared between these guys. Check out his social media for a whole lot more interviews with the likes of Gabi Barras, Shelby Neves, Arnold Vosloo, Mathew Booth and many more.

John Lucas Interview

https://www.instagram.com/p/CGEzxPYjfYL/

Jack Lotter Interview

https://www.instagram.com/p/CFzchS7lEn-/

https://www.instagram.com/p/CF_r4JYHD6W/

https://www.instagram.com/p/CGZMyiepH_D/

You May Also Like:

The post Jesster Radio, Episodes With The Gentle Giant John Lucas, And Jack The Sheriff Lotter On Herbal Life And More! appeared first on FitNish.com.

Name: Prishen Sivanarain – “The Vegetarian Bodybuilder”
Age: 29
Height: 1,86 m
Off-season weight: 120 kgs
Contest weight: 110-115 kgs
Current city: Durban, South Africa
Occupation: Nutritional & Supplement Advisor and Online Transformation Coach

How and when did you get started in training and fitness?

I started my fitness journey at the age of 17. My biggest influence and guidance, at that time, came from my elder brother who had already been training for a few years. Like most people, we initially started by training at home before joining a gym.

We trained as partners for a few years. With fitness being my passion I studied Sport Science at University of KwaZulu Natal, and thereafter successfully completed a Diploma in Personal Nutrition.

How long have you been vegetarian for and what made you make the change?

I turned to vegetarianism at the age of 13. It was actually a personal decision but a lot of it was influenced by my spiritual background as well as my love for animals.

Was it a difficult change to make initially?

Not at all! Since my decision to become a vegetarian was a personal one and I wasn’t forced into it, it wasn’t difficult at all. Usually if someone is forced into something like this they still crave selected foods. I literally had no craving or the urge to go back to eating meat since the day I left.

Seeing that I gave up meat willingly the transition was really simple. To top it off food preparation, at home, wasn’t even difficult because the rest of my family had also given up meat a few months prior to that. In fact my mum stopped eating meat more than 30 years ago.

We have to ask the question, so where do you get your protein from? Do you manage to get adequate amounts on a vegetarian diet for bodybuilding?

I’ve only been bodybuilding on a vegetarian diet so it’s safe to say it’s possible to consume adequate protein on a vegetarian diet. My protein comes from a combination of lentils, beans, soy, nuts, cottage cheese, quinoa, tofu and peanut butter. In addition to these foods I make use of protein shakes to ensure I get sufficient protein.

Do you have any advice for people making the switch to a more plant based diet?

Firstly you need to consider the reason behind switching to a plant based diet. If someone has to make the transition unwillingly (e.g. due to health reasons) the best approach would be to phase in plant based eating and not change your entire diet completely.

When people make too many changes at once then sustainability usually becomes an issue. Another important factor to take into consideration is that your macro and micro nutrients are consumed from a variety of food sources. The common mistake made by many individuals, when switching to plant based, is that they stick to a very selected few food sources which eventually lead to some sort of vitamin or mineral deficiency.

Since certain fruits and vegetables are rich in selected vitamins and minerals, while it may be deficient in others, it needs to be paired with other sources that complement each other.

What made you decide to compete? And how was the prep for your first competition?

I started my bodybuilding journey at 67 kg’s and gained more than 20 kg’s over the first few years. Seeing the transformation on myself kept me constantly focused on setting goals for myself with one of them being to step on stage at least once in my life – little did I know that it would only be the start of my bodybuilding career.

Even though I competed in many competitions, both provincially and nationally, my first competition has been my most memorable one.

Apart from it being the first competition that I participated in it was the first competition that I won!

The prep was both exciting and difficult for me, especially since it was the first time I went through the process. Thankfully I had an experienced coach guiding me through the entire process. He took care of structuring and adjusting my diet and training as needed based on how fast my physique changed. The difficult part at that point, was adapting to the training frequency and intensity.

Do you ever lack motivation on some days? How do you deal with this?

There are certain days where I may not feel like sticking to the plan, especially during prep, however the discipline that bodybuilding has taught me keeps me on track. Discipline by far, is one of the main qualities I’ve learnt from this sport.

Remember motivation is the little spark that gets you started however discipline is what ensures you do whatever needs to be done no matter how you feel. Watching videos and going through pictures of my previous competitions gives me motivation when I need it the most.

Even though I am being judged against other athletes, at competitions, I still view bodybuilding as me myself being my biggest competition. My goal at every competition is to beat my previous personal best. So by going through my past competition videos and pictures it constantly reminds me of how high I’ve set the bar for myself.

Who has been your biggest influence/support in your life and how did they affect you?

A lot of people, including myself, enjoy the aspect of bodybuilding whereby your results are completely based on the effort you put in and not the performance of someone else. Unlike a team sport where your performance could be optimal, the results are still based on the performance of your teammates.

With bodybuilding you rely on yourself to get every workout in as well as sticking to your meal plan even though you may not feel like. This may seem like bodybuilding is an individual sport however your support structure directly involves how much easier or harder the process could be.

My biggest support has come from my family. They’ve supported me from the very start of my journey. Apart from my family my biggest influence has come from my coach, Reza Moolla, whose been coaching me from my very first competition.

Everything from my diet to my training plan and posing is taken care of by him. Over the years we’ve experimented on how my body responded to different foods and training styles leading up to competitions. Something as little as changing your carbohydrate or protein source can change the way your physique looks. He actually understands my body better than I do. He’s definitely one of the most knowledgeable people that I’ve come across in the fitness industry. Besides him being my coach and mentor we’ve been training partners, business partners and basically as close as brothers.

All that I’ve achieved wouldn’t have been possible without him and my family.

Has it ever been difficult juggling other aspects of life with training and preparing for competitions? How do you manage it all?

When I decide to get ready for a competition everything else, in my life, revolves around getting ready for that competition. Over the years I’ve managed to master my mind in a way where I have the ability to switch it on or off as per my will.

So if I know my prep starts in three days time I’ll eat whatever I feel like for those few days and wake up on the third day knowing my prep has started and I have a structured plan to follow. During this time it’s usually difficult to go out socially because the prep demands a lot from you but I try to spend as much time as I can with my family.

When I start my prep nothing stops me from sticking to the plan. Even if a close family function coincides with my prep I plan and pack my meals knowing I need to eat at a certain time. There were also times that I’d sign up at a 24 hour gym, which used to be in my area, just for my competition prep because I wanted to train during times when the gym would be empty and I could focus on my training without any distractions. It would be common to find me there at 2 and 3 am getting my first session done.

The benefits of bodybuilding for me, have been far greater than just my physique transformation. I’ve gained qualities such as self-confidence, stronger will power, determination, discipline and self control which are qualities that are useful even out of gym.

What are your future plans??

I’ve just completed a specialized nutritional advisor course at the HFPA Fitness Academy which is actually one of the well recognized fitness academies. I plan on furthering my studies with them by completing other courses based on holistic development as I advocate general wellness and healthy living and not just bodybuilding to my clients. In terms of competing, I’ve given myself a break from the stage for the past 2 years to improve on certain aspects. If all goes as planned I may get back on stage next year.

What process do you follow when its time to start getting ready for a competition/photoshoot or to just lean down?

I try to keep my diet as clean as possible, by limiting the amount of junk food I eat, even in the off season. So from a dietary point of view I completely cut out junk food and swap over from high GI carbohydrates to low GI carbohydrates.

It is common for most athletes to highly restrict their carbohydrate intake during this time, however my body thrives on carbohydrates so I never get to a point where I need to drastically reduce or completely eliminate it from my diet. I go by what works for me.

The main change I make to my training schedule is incorporating two weight training sessions a day. I usually decrease rest periods during sets and add in other training techniques like supersets, tri-sets, drop sets, giant sets and increasing the time under tension.

Give us a brief description of your philosophy on your diet and what sorts of foods do you eat:

My diet varies based on whether it’s off season or in season. I always try to get in 5 meals a day. My training always remains intense so during the off season I have the freedom to keep my diet very flexible. During this time I am not too strict with the food quantities I eat however I make sure I eat enough to make sure I am in a calorie surplus with white bread and pasta being my preferred carbohydrate sources.

I’ve figured that my body responds to those the best during my growth phase. My protein sources remain the same throughout. When I start prepping my diet gets very strict. I weigh every meal to make sure I eat the required amounts.

My carbohydrate sources change to sweet potato and oats. During this time my diet doesn’t have much variety with me eating the same meal 5 times a day. I prefer it this way because I have fewer variables to deal with when the need arises to change up food quantities or timings to achieve a different look.

Do you use many supplements? What are the essentials in your opinion?

Your required daily protein intake is calculated using your body weight as well as the type of activity you engage in. With my daily intake being well over 200 grams it becomes difficult to reach my target with whole foods alone. This is where protein shakes become useful to me.

Supplements are meant to supplement your diet and not completely replace all the foods you should be eating. So it should be used in instances where your diet may be falling short.

My current supplement protocol is as follows:

• Morning: Multivitamin, 1000mgs vitamin C, 15ml flaxseed oil
• Pre workout supplement before training
• Intra-workout: A combination of branched-chain amino acids (BCAAs), l-glutamine, creatine and carbohydrates while training.
• Post-workout: High quality muscle gainer

I may add in additional protein shakes with meals if required. I am currently a sponsored athlete for Fully Dosed so they take care of my supplement needs.

Give us a brief description of your philosophy on your training schedule, how many times a week do you workout for and how long are your training sessions?

I’ve always been a fan of the split training system and it has always worked for me. Split training programs basically entail training body parts individually.

My current regimen is as follows (5 day split):

• Monday: Legs (Quads/Hamstrings/Calves)
• Tuesday: Chest & Abs
• Wednesday: Back & Calves
• Thursday: Shoulders & Abs
• Friday: Arms & Calves
• Saturday: Rest
• Sunday: Rest

My sessions usually last between 1,5 hrs – 2 hrs depending on the body part I train.

What are some of the common training mistakes you see guys making when trying to pick up size?

Most of the guys that find it difficult to gain size have to deal with a very fast metabolism. This basically means their bodies require a lot of energy just to maintain its basic chemical functions.

One of the biggest mistakes is they fail to consume enough food. You need to initially determine the amount of calories required to maintain your size and then constantly increase your calories as you keep gaining size.

If your daily calorie intake is always the same your weight will always stay constant. In addition to that, since all calories are not created the same the quality of food that you consume will determine if the size you gain is mainly muscle or body fat.

Another common mistake is failing to progressively overload the muscle. If you are constantly training the same way, using the same weights and keeping your training intensity the same your body adapts to this giving your muscle no stimulus for growth.

You can increase intensity by making the following changes:

• Increasing the weights you train with.
• Decreasing the rest periods between sets.
• Increasing overall workout volume (doing more sets and reps).
• Performing reps at a slower speed (eccentric loading).

What are your top tips for getting shredded?

Firstly ensure that you are in a calorie deficit while consuming sufficient protein. A common mistake people make is drastically reducing calories, especially protein, which will eventually lead to muscle wastage.

The goal is to maintain as much muscle as you can whilst dropping body fat. Try to get into the habit of having smaller meals throughout the day to keep your metabolism firing.

Do not sacrifice your weight training for more cardio. Your overall fat burning capabilities from weight training exceeds performing cardio only. Lastly look into using a good fat burning supplement that gives you energy to workout harder as well as assists in suppressing your appetite while controlling cravings.

What are your three favourite exercises and why?

My three favourite exercises are deadlifts, barbell squats and bench pressing. I use these as the core exercises of my routine as they are the best compound mass and strength building movements.

What are some of your best arm exercises and training tips?

In order to create a proportionate arm you need to look at the anatomy of the arm. Your bicep has two heads while your triceps three, so your bicep should contribute to 40% of your arm and triceps 60%. Ensure that you train each of these muscles, including forearms, to avoid any muscle imbalance as it could lead to other injuries.

My favourite arm exercises are EZ bar curls, concentration curls, triceps extensions and machine dips.

Do you include much cardio into your training routines? And closer to competitions?

I do include light cardio a few times a week but mainly from the viewpoint of maintaining a healthy heart and not as a tool for fat burning. You actually burn more calories during weight training than cardio and for this reason I rely on weight training and dieting to get me ready for a competition.

Favorite Influential bodybuilders:

• Ronnie Coleman
• Roelly Winklaar
• Mamdouh “Big Ramy” Elssbiay.

Favorite Quote:

“If my mind can conceive it, and my heart can believe it, then I can achieve it.” ~ Muhammad Ali

“The hands that serve are holier than the lips that prey.” ~ Sathya Sai Baba

Best piece of advice you ever received?

The best advice I’ve ever received is to live an authentic life. I was told that to wish I was someone else is to waste the person that I am. I’ve learnt that living life on my own terms and in my own way has led to my ultimate joy and success.

What advice would you give to someone unsure, thinking about competing for the first time?

• Firstly consider your motive behind getting on stage. Your motive has to be far greater than just wanting to impress people for you to last long in this sport.
• Secondly it’s always an excellent idea to attend a competition to get an insight as to what goes on at these competitions as there are various different categories with different judging criteria.
• Lastly invest in a good coach to guide you through the process. While prepping you go through different phases, mentally and physically, and it definitely helps to have someone explaining to you what changes need to be made in order for you to peak at the right time.

Where can people get hold of you?

• Instagram: the_vegetarian_bodybuilder
• Email: prishsiv[at]yahoo.com

You May Also Like:

The post One One One With Prishen Sivanarain, “The Vegetarian Bodybuilder” appeared first on FitNish.com.

Name: Robert Smith
Age: 36
Height: 1.72 m
Current weight: 92 kg
Current city: Cape Town, South Africa
Occupation: Director

How and when did you get started in training and fitness?

I started in fitness in 2014. I had previously been quite over weight and after dropping 20 kgs I was looking for something to keep me motivated and push me to achieve more. I watched my first fitness show in 2013 and decided to give competing a try.

What made you decide to compete? And how was the prep for your first competition?

Watching a friend prep for a show was my deciding factor. I watched him prep and was amazed at the discipline and mental focus that this sport required. I was up for this challenge.

My first prep was terrible! LOL. I did not know what to expect and even with guidance from a coach I was questioning everything, I was tired and moody. The last 3-4 weeks were the worst.

All I did was moan about how terrible prep was and that I would never do this again. I even remember telling myself whilst I was back stage that this was the one and only show I would do.

Needless to say, I still got on stage and as soon as I got off stage I asked when the next show was. ?

Do you ever lack motivation on some days? How do you deal with this?

YES. I am human, life is not easy. Being self-employed, running a business all day and training twice a day is tough. Thankfully I am a very self-motivated and driven individual. I love setting short, medium and long term goals for every aspect of my life.

Who has been your biggest influence/support in your life and how did they affect you?

I have been fortunate that I have had an amazing amount of support from all my friends, family and staff. Their support during my preps have been a driving factor for me to push harder.

I never like to let anyone down, especially not those closest to me.

Have you had many setbacks at all? How did you deal with them if you did?

Fortunately, I haven’t had any set backs in my fitness career. I however have experienced other set backs in life that have indirectly affected my motivation to train.

This is when I get back to basics and focus on just getting my ass to gym rather then focusing on what an amazing workout I am going to have. After all any workout is better than no workout.

What are your future plans? 

I plan to compete at WBFF Worlds. It has always been a dream of mine to stand against the best of the best on the world stage. Career wise I plan to slowly grow my business and create a positive happy work environment for my staff to enjoy.

Tell us a bit about your journey of competing up to your Wbff show and winning your pro card and status:

I did my first WBFF show in 2015, it was a massive eye opener. The level of athletes was unrivaled to any other show I have competed in. I did this show with no expectations of winning but rather to gauge where I am as an athlete.

After placing top 10 I was now even more determined to come back the following year and achieve my pro status. 2016 rolled on and it was time to jump on stage again. I trained harder and was more disciplined with my food. I jumped on stage thinking I had a real chance.

It was one of the toughest line ups I have ever faced with 40 muscle model athletes competing for their pro status. I placed 4th and unfortunately missed the pro card by 1 place as they award 1st, 2nd and 3rd with pro status. I was shattered with disappointment but I got over it and was already thinking about my next show and what I would change to come back better.

After a short break WBFF had their next show in 2018. My prep started in January. If i thought I trained hard for previous shows this was next level. I pushed past my point of comfort and my diet was 100% according to my plan.

This time I would leave no stone unturned. My game plan was to be show ready a few weeks out. Slow and steady wins the race they say. The rest as they say is history and I am now proud to be apart of the WBFF Pro family.

What process do you follow when its time to start getting ready for a competition/photoshoot or to just lean down? 

My training doesn’t change dramatically from when competing to off season. I always change my training program to keep things interesting or to focus on what I believe to be weak areas. My diet is pretty constant also. I still eat a mixture of protein, carbs and fats but will restrict my junk food intake when competing to 1 cheat meal per weak. During the weak I will stick to my meal plan 100%.

Take us through an average day of yours: 

• I wake up at 05:00, press snooze twice and roll out of bed at 05:20.
• Get up, make a cup of black coffee and get ready for morning cardio at 06:00.
• Generally, do between 40-60 minutes fasted cardio. I shower at the gym and get to work by 08:00.
• The chaos starts and the hustle never stops but I still get all my meals in during the day.
• Work generally finishes for me at about 4 pm after which I eat my preworkout meal and get ready for gym again.
• This session is where I have my therapy session and take out all my frustrations on the weights. Once done there I head home to unpack bags, have dinner, prep for the next day, shower and get back in bed to repeat the process again.

Give us a brief description of your philosophy on your diet: 

No philosophy needed, just keep it simple and balance is key.

An average days food is as follows:

• Meal 1:
  • 10 egg whites
  • 1 whole egg
• Meal 2:
  • 200g tuna
  • Greens
  • 50g basmati rice
• Meal 3:
  • 200g chicken
  • 200g baby potato
• Meal 4:
  • 200g chicken
  • Salad
• Meal 5 (preworkout)
  • 50g cream of rice
  • 20g almond butter
  • 40g Gaspari Precision proteinMeal 6:
  • 200g Lean steak
  • 50g basmati rice
  • Greens

Do you use many supplements? What are the essentials in your opinion?

I am sponsored by Gaspari and therefore use all their supplements.

Essentials for me:

• Gaspari Precision Protein
• Gaspari SuperPump
• Gaspari Glycofuse
• Gaspari AminoLast
• Gaspari Anavite (Multivitamin)

Give us a brief description of your philosophy on your training schedule, how many times a week do you workout for and how long are your training sessions?

Generally speaking I train 3 days on and 1 day off. My sessions are planned and therefore with the right intensity (and the gym not being crazy busy) I can complete my workout in 60-90 minutes depending on the body parts being trained.

What are some of the mistakes you see guys making when trying to get pick up size?

I have made this mistake myself but over eating because you are “bulking” is a common mistake. Gradually increase your calorie intake in small increments is what I find works best in order to not put on unnecessary fat and retain water.

What are your top tips for getting shredded?

Its simple maths, burn more calories than what you consume. Still get your balance of proteins, carbs and fats. Listen to your coach!

What are your three favourite exercises and why?

1. Cable fly’s at different angles

• I can hit all areas of the chest and I get a pretty good pump.

2. Leg press

• My legs are one of my strongest muscles so I can really stack on the weight here.

3. Seated single arm lateral raises

• Enjoy the concentration and control I get from being seated.

What are some of your Chest exercises and chest training tips?

• Chest press machine
• Incline dumbbell bench press
• Hex press
• Dumbbell fly’s
• Cable cross overs
• Floor dumbbell press

Make that mind to muscle connection. Focus on squeezing your chest at the peak of its contraction. You will know and feel when it’s working.

Don’t rush the movement. Be deliberate and controlled.

Do you include much cardio into your training routines?

Yes, currently doing 40-60 minutes fasted cardio 5-6 times per week.

What is the most common question you get asked? 

• What supplements can they take to lose weight?

My response:

What is your diet like and how many calories a day are you eating? There are no shortcuts to losing weight and although supplements assist you with your nutrition requirements they do not replace food and a controlled meal plan.

Favorite Influential bodybuilders:

• Jaco de Bryun
• AJ Ellison
• Arnold Vosloo
• Neil Curry
• Wayne Coetzee

Favorite Quote:

It’s an oldie but a goodie:

“Failing to prepare is preparing to fail.”

Favourite female fitness icons:

• Laura Daniels
• Lauren Simpson
• Rachel Dillon

Best piece of advice you ever received?

Be patient and follow the process. During this process we get impatient and expect results daily. Rome was not built in a day and you won’t achieve results in a day but you will make daily progress and achieve your results over time.

What advice would you give to someone unsure where to start in the gym and maybe a little intimidated by the gym and the people?

Get a personal trainer for a session to two, just to allow you to become familiar with the equipment and how to use it.

Once you find your way around your confidence with grow and you will be just fine.

Where can people get hold of you?

• Facebook: Robert Smith Wbff Pro
• Instagram: Robsmith_wbffpro

Photography Credits:

• Sean Levitt

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The post One On One With WBFF Pro, Robert Smith appeared first on FitNish.com.

Name: Mduduzi Nicholas Green
Age: 35 
Height: 1,72 m
Competition weight: 102 Kg
Current weight: 117 Kg
Current city: New Germany, South Africa
Where do you train: Virgin Active Pine town
Occupation: Personal Trainer

How long have you been training consistently for and how did you get into this lifestyle?

2018 is my 16th year training! I can’t believe it myself that it has been over a decade.

Well getting into this lifestyle is a very interesting story as it was almost love at first sight, when back in 2002 I accompanied a friend of mine to the gym (I can’t remember what for) but when I got there I remember staring at the wall, which had pictures of the legend Arnold Schwarzenegger, Franco Columbu and Ronnie Coleman.

I was so amazed at how their physiques were, from that day on wards I said to myself I want to prove what I had just seen with my own body and that was it, till this day.

What do you love about it and what keeps you motivated?

What I love about it is that it challenges me to the extreme and I constantly have to prove to myself that I can always improve my physique. The motivation will be when I see the process of my body changing.

When was your first competition and how did the prep for it go?

2002, at that time it did not go well as the sport was still new to me and I had little knowledge of it all, but I came 3rd place which was not bad for a beginner.

WHO HAS BEEN YOUR BIGGEST INFLUENCE AND SUPPORT IN YOUR LIFE AND HOW DID THEY AFFECT YOU?

It has been my family and friends all the way, for my family to give as much support as they did to me for a sport they did not understand and some still don’t understand it, warmed by heart because it showed me how much I am loved and it pushed me to push myself more and more.

My friends have always been here for me and I am thankful that when it got tough I have people to turn to.

HAVE YOU HAD ANY SIGNIFICANT SETBACKS? HOW DID YOU DEAL WITH THEM AND OVERCOME THEM?

Now recently I had been preparing for a competition that was on the 20th October 2018 in Umtata but I tore my left hamstring and calf muscle.

I was very disappointed because it meant I was going to be out for quite some time and have to go for physio.

Hmmm to overcome it is just to relax and let your body heal, I mean there was nothing I could change about the situation.

What are your future plans?

I will continue with competing and career wise bodybuilding is my life.

Take us through an average day of yours:

• I wake up early in the morning, after freshening up take multivitamins and my pre-workout.
• Have my breakfast which is normally jungle oats then after hit the gym, I do my first session.
• There after my first client and throughout the whole day I will be training, training my clients and eating in between.

Give us a brief description of your philosophy on your diet, pre-contest and during the off season:

I don’t really have a philosophy, when it comes to dieting, pre-contest my diet will mostly be:

• Jungle oats for breakfast.
• I normally do not snack (not a fan)
• Lunch would be fish and broccoli
• At 15:00 I eat fish and supper will be the same as lunch or I would have 10 boiled eggs.

Off season:

• Jungle oats in the morning.
• Lunch: lean steak and brown rice
• At 15:00 sweet potato and ostrich mince then for supper the same again.

Do you go on a ‘bulking’ period when not preparing for a show or do you manage to stay lean year-round?

I stay lean.

What do you think are the most common mistakes people starting out in bodybuilding tend to make?

They do not eat enough.

What do you think about bodybuilding in South Africa compared to Overseas?

I feel as though us in South Africa take the sport as a hobby rather than a job. The overseas athletes take it as their job, they go all out to better their physique, to become the world’s best. I feel we are not yet there, we are not hungry enough.

What supplements do you use if any? And do you have a favorite brand?

I use Pronutrition: whey protein, creatine monohydrate and BCAAs.

On average how long do your workout for?

I normally train for 45 minutes to an hour per session.

WHAT ARE YOUR 3 FAVOURITE EXERCISES?

Squats, Deadlifts and dumbbell incline presses.

Favorite bodybuilders:

John Lesley and Kai Greene.

Favourite Quote:

“Go Big…or go home.”

One piece of advice for someone wanting to change their lifestyle and achieve their ideal physique?

Eat, rest and do your best.

Where can people get hold of you?

• Facebook: Mduduzi Green
• Instagram: Mdugreen1

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Name: Khulekani Sibiya
Age: 35
Height: 1.78 m

 What are your 3 best go to Quad exercises?

• Leg extensions

  To define and shape the front of the leg, especially the area around the knees.

• Dumbbell or barbell lunges

  Developing the front of the legs and glutes.

• Barbell back squat

  Traditional mass builder for your legs in general especially all four heads of the quad.

What are your 3 best go to Hamstring/Glutes exercises?

• Stiff leg deadlift

  Lower back, hamstrings and glutes development.

• Lying leg curls

  This focuses on the knee-flexor function of the hamstrings.

• Reverse hyperextensions

  This works your glutes, hamstrings and lower back all at once.

Do you include both compound and isolation exercises or do you favour one type more?

Both compound and isolation exercises can serve a ton of different purposes in many different workout routines based on your goal and your physique.

For example, if my primary goal is improved performance or increased strength, then compound exercises will comprise the majority of my exercises i.e. 80% and 20% isolation exercise. However, if my primary goal is building muscle, fat loss and getting ripped especially on competition prep, majority of my training will comprise of isolation exercises i.e. 80% and 20% compound.

Important to note: I always recommend compound exercises for beginners and thus, isolation exercises needs to be kept at a minimum or avoided completely for improved performance and increased strength.

How often do you train your Legs and do you do them on one day or split them up?

What I’ve noticed is that if you train for instance quads and then follow with hamstrings in one session, you will have little energy left to target hamstrings especially with the correct intensity and volume. Therefore, I prefer to split my legs up in two different sessions i.e. a dedicated session for quads and another separate session for hamstrings for hamstrings and glutes.

I have also opted to train at least one of these muscle group over the weekend when I have the time and more energy, also, I match my training volume and intensity between these two major upper leg muscle groups.

What are the few things you focus on when training your legs?

I am big believer of correct form in each and every exercise that I do especially for proper leg development. I would also incorporate drop sets, supersets, giant sets and squeezing each rep range in my leg workout.

As a finisher, I always do negative intensity and weight training workouts. The tip here to do all these exercises correctly, would be to get a partner who will push you to the limits and ensure you complete your workouts.

Finally, I ensure to stretch my legs and work deep into the fascia with a  foam roller or massage (if you can afford it) to loosen tight areas that can play into your quads, hammies, lower back and calves.

What does a typical Leg workout look like for you?

Here is my typical leg workout:

Leg Workout 1: superset each of the two exercises with 30 to 60 seconds rest in between them.

• 5 sets x 15 reps of lying leg curls | 75 reps
• 5 sets x 15 reps of leg extensions | 75 reps

• 5 sets x 15 reps of hacklift squats | 75 reps
• 5 sets x 15 reps of stiff leg deadlifts | 75 reps

• 5 sets x 15 reps of seated/standing leg curls | 75 reps
• 5 sets x 15 reps of good mornings | 75 reps

• 5 sets x 10 reps of walking barbell / dumbbell lunges in each leg | 100 reps/paces
• 5 sets x 15 reps of leg press | 75 reps

• Calves: I superset all exercises for 3 sets of 20 reps

Leg workout 2: this exercise routine is done once a month to shock the system.

• 4 sets of Leg extensions (50 reps) x lying leg curl (20 reps) x stiff leg deadlift (15-20 reps)
• 3 sets of leg extensions (drop sets of 10 reps)
• 2 sets of leg extensions (negative intensity i.e. 4 sec count down of 20 reps)
• 3 sets of leg press (100 reps)
• 1 set of no hesitation squats as a finisher (100 reps split in 25 reps with a max of 15 seconds rest in between)
• Calves: I superset all exercises for 3 sets of 20 reps

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Name: Khulekani Sibiya
Age: 35
Height: 1.78 m
Current weight: 98 KG
Current city: Johannesburg, South Africa
Occupation: Senior Business Analyst

How and when did you get started in training and fitness?

From a very young age, I was fat but cute (haha) and other kids always made fun of me about my weight, which, ultimately impacted my self-esteem and how I presented myself.

I decided to make a change in my life by getting into athletics and then moved to martial arts until Matric. When I was at University I played rugby and that is when I began serious fitness and training. After University I knew I had found my passion which is fitness and bodybuilding and this has become part of my life and who I am.

What made you decide to compete? And how was the prep for your first competition?

I went to Carnival City to watch Body Beautiful in 2012, the quality of athletes was insane and that is when I knew I wanted to step on stage. I decided to do a pageant first and in November 2014, I did the Mr Pretoria pageant doing my own research and preparations and I won all three titles i.e. Mr Personality, Mr Physique and the Mr Pretoria 2015 title.

A friend of mine Foster Mkhabele suggested I get a coach if I wanted to do a body building show and in 2016, I worked with Duan Van Der Berg on a 12 week transformation programme and I did my first competition in NABBA KZN provincials and I won first place in a Sports Model Category.

Do you ever lack motivation on some days? How do you deal with this?

Some days are more difficult than others and that’s a given considering what one has to go through in life on a daily basis.

However, I am big believer of setting up your goal up-front, working on it, sticking to the plan and achieving it. Therefore, the end result always motivates me every day and the reason why I am doing this in the first place.

Who has been your biggest influence/support in your life and how did they affect you?

Unfortunately, my parents were never married and I had to grow up with different relatives and not really felt like I belonged anywhere. Since there were no parents to fall back on, I had to work while I was studying from the age of 16 until I finished matric.

I had saved enough money to put myself through University where I also worked part-time, while studying, training and modelling. This taught me responsibility, time management and self-motivation. Therefore, my biggest influence was and still is my drive to succeed.

Have you had many setbacks at all? How did you deal with them if you did?

At the age of 20, I was fatally stabbed seven times and had surgery in my abdominal.

This completely changed my perspective on how I viewed my physique and I lost confidence in my body. It wasn’t until such time I started appreciating life in general and began to start accepting and loving my body and myself the way that I am.

What are your future plans? 

I am planning on doing IFBB SA Championships this year and possibly do IFBB World Championships or Arnold Classic either this year or the next.

From a career perspective: I will be embarking on a PHD/DBA next year with one of the highly sought after Business Schools in SA and moving up the corporate ladder to a more Executive or Head of the Department role.

Have you done your MBA? How do you manage to find time to fit everything in?

I graduated in 2016 and it’s been one of the toughest challenges I had to embark on. As an Analyst, I believe in structure, prioritization, preparation and sticking to the plan. I structure each day to fit all my activities and I ensure to follow my routine.

Unfortunately, there are some sacrifices that have to be made but I always prioritize accordingly to get everything done (well at least I try haha).

What process do you follow when its time to start getting ready for a competition/photoshoot or to just lean down? 

Understanding how to manipulate your calories, carbohydrates, sodium and water levels is essential in getting ready for a bodybuilding contest or rather a photoshoot.

I incorporate carbohydrate cycling in my diet approximately six times a week and saving the seventh day for a cheat/reward meal. When I’m a few weeks out of a show, I cut out the cheat meals completely, gradually substituting high carbs with low carb meals.

I do not reduce my weight and training intensity, however, what I usually do is incorporate super sets, drop sets and high intensity interval training and cardio.

• Note: Nothing is set in stone, so I gauge my progress weekly and adjust my diet accordingly.

Take us through an average day of yours: 

• Usually alarm rings at 5 and I get my pre-workout supplements ready for my fasted cardio.
• I’m at gym around 6:30 and my morning session will last about an hour which comprises of 40 minutes fasted cardio, and 20 minutes of stretching and abs. And then, I spend 10 minutes doing heated therapy in a sauna.
• I get to the office between 8 – 8:30 and I usually leave the office between 16:30 to 17:00.
• I then head into the grocery store to get what I need for meal prepping.
• Get to gym around 17:30 to 18:00 for my afternoon weight training (75 minutes) and HIIT cardio (20 minutes).
• Immediately after training I have my post-workout shake and my post work-out meal within 30 minutes.
• I head home, prepare the meals for the following day(s), have my night time casein protein, read an article/journal of whatever interests me at that time and then go to sleep between 23:00 and 00:00.

Give us a brief description of your philosophy on your diet:

My three main elements in my diet include Carbohydrates, Protein and Fatty Acids. Whether I’m on season or off-season, I believe in sticking to a balanced diet at least six times a week.

I also incorporate re-feed meals over a course of 2-3 days, however, I always keep fat to a minimum so it doesn’t interfere with boosting leptin levels.

Consistency is key and making gradual changes when needed can really set you apart from the rest.

My diet would look as follows:

• Before Fasted Cardio:
• Half a grape fruit, L-Carnitine and thermogenic fatburner (I use NPL)

• Meal 1:
• 100g of spinach and 10 egg whites

• Meal 2:
  100g greens, 200g Hake Fillet, 150g sweet potato and 1 tbsp. of MCT oil

• Meal 3:
  100g greens, 200g chicken breasts, 150g sweet potato

• Meal 4 (pre-workout meal):
• 100g pineapple, 200g beef steak, and 150g sweet potato

• Immediately post workout:
  Whey Isolate, and Crea-Force (NPL Heavy Duty Creatine)

• Meal 5:
  150g Basmati rice and 10 egg white

• Meal 6:
  50g asparagus, 240g Tuna and 1 tbsp. of Almond Butter

• Before bed:
  NPL Night time Micellar Casein Protein with L-Glutamine, GABA and ZMA

Do you use many supplements? What are the essentials in your opinion?

Yes I do; my essential supplements include the following:

• Branched Chain Amino Acids (I use NPL BCAA 10:1:1). Reduce fatigue, accelerate recovery, reduce muscle soreness, and improve the use of fat for energy to muscle cells.
• L-Glutamine (I use NPL pure L-glutamine). Promotes digestive and brain health, muscle growth, and performance.
• Liquid Carnitine (I use NPL L-Carnitine 2500). Most powerful fat burning supplement
• Creatine infused with Betaine (I use NPL Crea-B-Taine). Increase muscle mass while decreasing body fat as it boosts muscle protein synthesis.

Give us a brief description of your philosophy on your training schedule, how many times a week do you workout for and how long are your training sessions?

I prefer starting off with warm up exercises like chin-ups/pull-ups, dips and abs to increase blood flow in order to improve performance, reduce muscle stiffness and possible injury.

I prefer training two or more major muscle groups in the same workout and thus, focusing on small and big muscle groups each day. For instance, chest press works best with shoulders, triceps and the pectorals to stimulate growth in all muscle groups. Back works best with biceps and I do a mix between leg exercises such as calves, hamstrings and glutes.

My sessions usually last 75 minutes with leg exercises being the longest.

What are some of the mistakes you see guys making when trying to get pick up size?

I see this a lot specifically the younger and inexperienced guys who just started lifting weights. The most common mistakes includes a lack of good form, failure to use basic compound free weight exercises, excessive use of supplements and anabolics.

The most important thing to keep in mind when picking up size is a proper diet structure which includes getting your macros right, proper compound free weight exercises i.e. squats, deadlifts and bench press. Also, make sure you get enough rest and be consistent.

What are your three favourite exercises and why?

1. Chin-up / Pull-up

This is by far my most favourite exercise in my routine as I use this as a warm up exercise and it provides an intense challenge as it is a bodyweight movement exercise and I focus on the squeeze and hold for maximum burn.

2. Walking Lunges

Walking lunges is an essential element for most pre-contest bodybuilding routines.

3. Romanian deadlift

This is much more effective than a traditional deadlift as it enhances glutes, hamstrings, and lower back strength and coordination.

What are some of your favourite shoulder exercises and shoulder training tips?

Wide grip upright rows

I prefer doing a wider than shoulder width grip as this allows me to focus more on the middle delts, rear delts and traps.

Side lateral raise

Strengthens the entire shoulder with an emphasis on the sides of the deltoid muscles.

Seated Military Press

Because this is just the key to great shoulders.

Lastly, I recommend training shoulders every 5th day for optimal muscle growth! The goal here is to get as many growth stimulating workouts in each week while being able to adequately recover and this type of routine covers that.

Do you include much cardio into your training routines?

Off-season I usually do cardio post my afternoon workout session. However, in season it’s usually fasted cardio in the am and HIIT cardio post my workout in the evening.

What is the most common question you get asked?

Q: How old are you?

• Me: “I’m 35.”

Q: No ways, you look like you are in your twenties. Well I guess black don’t crack haha :p

Favorite Influential bodybuilders:

• Flex Wheeler
• Roger Snipes
• Michael Adonis

Favorite Quote:

“The biggest risk in the world is to risk nothing”

Favourite female fitness icons:

• Rachel Dillon
• Ana Cheri
• Charelle Johnson

Best piece of advice you ever received?

“God won’t put an obstacle in your life if he doesn’t think you’re strong enough to overcome it.”

What advice would you give to someone unsure where to start in the gym and maybe a little intimidated by the gym and the people?

Unfortunately not everyone can get a coach due to financial constraints, however, I do recommend getting proper advice from experienced individuals, do a lot of research, incorporate a balanced diet and training programme.

Make sure you are starting up for a good reason because the results may take some time to show. Remember, training shouldn’t be a burden or an obligation, it should be incorporated into your lifestyle and that’s a recipe for success.

Where can people get hold of you? 

• Facebook: Khulekani Sibiya
• Instagram: KKSibiya
• Twitter: KKSibiya

Photography credits:

• SKJ Photography

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The post One On One With Mr Pretoria ’15 And Senior Business Analyst, Khulekani Sibiya appeared first on FitNish.com.

Name: Leandre Van Zyl
Age: 23
Height: 1,85 m
Current weight: 92 kg

Arms

What are your 3 best go to bicep exercises?

1. Concentration curls
2. 7’s Ez Bar Curls
3. Wide grip barbell curls

Do you prefer to go very heavy when training triceps and What are some of your favourite triceps exercises?

I believe in form over weight so I go as heavy as possible while keeping the best possible form!

Some of my favourites: Tricep Pushdowns, Skull Crushers and Rope Extensions.

How often do you train your arms and do you do them alone or group them together or with other muscles?

Once a week normally on Thursdays or Fridays and I only do biceps and triceps together. So I’ll have an arm day and then add calves or abs afterwards.

What are the few things you focus on when training arms? 

Ill say it again drop your ego and drop your weight, slow actions with intense squeeze while doing the exercise and in between sets try and flex for 5-10 seconds to get blood flowing.

What does a typical biceps/triceps workout look like for you?

I love doing supersets, so for arms for example:

1. Superset. Preacher Curls, 3 sets of 8 reps, no rest WITH Seated Triceps Press, 3 sets of 8 reps, rest 60 seconds.
2. Superset. Cable Hammer Curls, 3 sets of 10 reps, no rest WITH Triceps Push-downs.
3. Superset. One-Arm Cable Curl, 3 sets of 12 reps per arm, no rest WITH Triceps cable kick-back.

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Abs

How often do you train your abs and do you do mostly weighted exercises for them?

I train Abs 3 times a week (every second day), mostly not weighted at all except for machine crunches.

What’s one misconception people have about ab training?

Abs need to be pushed to the max, that burn means growth, that is why I do abs 3 times a week but then again abs are most definitely made in the kitchen!

The post Arms And Abs With WFF Pro, Leandre Van Zyl appeared first on FitNish.com.

Name: Leandre Van Zyl
Age: 23
Height: 1,85 m
Competition weight: 87 kg
Current weight: 92 kg
Current city: Pretoria, South Africa
Occupation: Candidate Attorney

How long have you been training for bodybuilding and what made you get started in it?

I am relatively new in the sport, I only started competing in September 2016. I use to play rugby at school and in my varsity days for Tuks, where I broke my left upper arm. From there I just use to enjoy gym and that is where my Coach JVL spotted me and asked me if I would want to compete… The rest is history…

Who has been your biggest influence/support in your life and how did they affect you?

Since day one and from a young age my dad has always been the one next to the field whether it was for my rugby, cricket or athletics, he has always pushed me to be the best and supported me day in and day out!

My whole family, my mother and brothers and dad have been essential in what I’ve accomplished. Also, my friends that are like brothers to me have always believed in me and supported me in every thing I did and wanted.

What do you most enjoy about preparing for a competition and about the competition itself?

Prep in itself is obviously the hard part. To diet and be so strict on yourself has taught me so much but the best part is when you can see the whole package coming together just before a show and that moment you are on stage and you realize all your hard work and dedication has paid off.

All the hours in the gym, all the meals at the right times, the things you had to give up in order to accomplish your goals. The stage is the place where all those months of work come together and pay off. It was all on me so what you put in is what you get out. No team sport, it’s all individual effort and what you do is up to you.

And what is the hardest part about prep for you?

Like I mentioned above, the strict diet and the no carbs. I love my food and when its taken away its hard to eat dry fish and cucumber for weeks on end so definitely the diet.

When you eat like that it makes training even harder because you have no energy, so the last 3 weeks before comp is where it gets really tough.

Have you found it difficult juggling the different aspects of life with training and competing?

Yes most certainly. I finished my LLB LAW degree in 2016 (While competing and winning worlds) and Law School in 2017 (while prepping for MR Universe and working full day as a candidate attorney).

I’ve found that if you want to you can, it’s a matter of how much you want it! Fortunately I am a few months away from becoming a lawyer so I had to train before work in the mornings at 5 am and then again after work, before my law school classes started at 6 pm at night.

A lot of people only compete and that gives you enough time but to work and study and prep is something else and with the Lords help I was able to do it.

Tell us a bit about the experience of competing overseas in Brazil, was it difficult keeping to your regime while travelling? And how was the level of competition there?

Firstly let me start to say what an honor it was to be able to go represent SA In Brazil at MR Universe, going up against 36 countries and standing in a pro lineup against the best of the best in the world was no joke and it made me realise how blessed I was to even just be there.

But as I know myself I’ve never been a fan of losing but rather learning and coming back stronger. Being the youngest pro Muscle model in the competition by far, I held my ground and managed to still place 3rd in the whole world and am proud of it.

Traveling during prep is no joke and competing locally makes it a lot easier to prep. The long flights make you retain water and the different types of food from different countries is something else to deal with.

Is it difficult to stay motivated some times? How do you deal with that?

Motivation is always difficult but one of the reasons why I do this is I aspire to inspire and the fact that I know I will not only be letting myself down but all the people that I inspire too keeps me going, and I always stay hungry to better myself.

What are your future plans?

I am currently finishing up my articles in 2017 and have already written my attorneys admissions exams in August 2017. So the plan is to become an admitted attorney in 2018 and focus on my future and earn a proper income while still staying fit, representing my sponsors and not to declare anything official, but I am keeping my options open to compete again in 2018.

Take us through an average day of yours:

It all depends whether im in season and prepping or not, but in season:

• I would wake up, get dressed and go do my morning fasted cardio between 5 and 7 am.
• Then get back home, have my breakfast, get dressed and be at work at 8.
• Working 8 to 4 I would have my meals with me and eat while I’m on the road or when I have time at the office.
• After work I would head home and eat something, get dressed and then go do my weight session from about 5 to 7 pm.
• Then I would go back home, eat and settle down for the day or if I have something planned peruse that or do some extra work and if I have time just relax and watch a series.

What are your top nutrition tips to losing fat?

Diet is to me 70% of your results so to get to know your body and then following a diet according to your specific needs is essential. Training, supplementation and rest is also important but I’d say a proper diet from 6 to 8 meals a day according to what you specifically want to do.

What process do you follow when its time to start getting ready for a competition/photoshoot or to just lean down?

Firstly I’d change my diet and have less fats, change from steak to chicken, and even closer to the time to fish and add in a lot more greens. I am not that sensitive to carbs so I will try and carb cycle for a while about 3 days on no carbs, with one day carbs (clean carbs: Basmati rice, sweet potato etc.). You can also think about using a fat burner.

Further I change my weight training and add in cardio. Weight training will go to super sets between 12 and 15 reps, still trying to maintain good form with moderate to heavy weights. A water drop is not always essential but when done right it definitely benefits and has benefited me on stage but I’ve never done one for a shoot as I believe you also need to stay healthy and take care of your body.

Give us a brief description of your philosophy on your diet:

Off season I try and eat a lot to build size but also still cheat once or twice a week, as I train a lot heavier and so I use the energy. I only start dieting strictly and properly about 4-6 weeks out from a competition and that shocks my body the most and it reacts properly. Remember the human body learns and adapts every day, the more you surprise your body the better it will react, I believe the body and mind falls in routine and knows what’s coming, so to surprise it is a good start in any diet.

Give us a brief description of your philosophy on your training?

In prep and in season I would workout twice a day for 6 days a week and rest on Sundays. Morning cardio, evening weights, but in the off season I like to go train 6 times a week Monday to Saturday, if possible with legs on Wednesdays and Saturdays.

What are some of the mistakes you see guys making when trying to lean down?

Building muscle proportionately is essential and that is where the right motion and properly doing the exercise comes in!

Drop your ego and drop the weight, take your form to the next level rather than upping the weight.

What are your three favourite exercises and why?

1. Tricep pushdowns. The pump is insane.
2. Low row. The burn I get from it makes it worth it.
3. Rear delt flys. Seeing striations and growing weak body parts.

What is your favourite body part to train and why?

I usually leave my arm day for Friday or Thursday so it is definitely arms. The pump and the burn is just something else compared to the other muscle groups, but back and chest is also really close to my favourite.

What are some of your favourite back exercises and back training tips?

Low row with dead lift and inner grip lat pull downs are really nice to build dense size, but once again drop your ego and drop the weight.

Focus on what muscle you are working and squeeze and control your motion.

Do you like and incorporate other kinds of training activities or sports?

Yes I believe in a healthy and fit lifestyle. I love adventure and outdoor sports. I ski and do watersports and I use to race quadbikes. I use to play rugby and do athletics for all my life until I broke my left upper arm in rugby in 2013 playing for TUKS.

I love staying active whether its running or playing squash or tennis with friends, but to compete and build the goal physique, the gym is my main place of action.

What is the most common question you get asked?

How do I do it? How do I get to where my physique is now and how to put on quality size while I stay so lean.

• My Answer is: “There is no substitute for hard work, and consistency is key.”

Favorite Influential bodybuilders:

Ryan terry, Steve cook, Sergi Constence, Jeremy Buendia.

Favorite Quote:

“Impossible is just an Opinion.”

Favourite female fitness icons:

Anllela Sarga.

Best piece of advice you ever received?

Its not about the size of the weight you use its about how you use the weight.

Where can people get hold of you?

• Instagram: Leandrevz_wffpro
• Facebook: Leandre van Zyl WFF PRO

Fire Q and A: 

Best bodybuilder in SA?

Juan Bothma.

Most ripped guys physique in SA?

Roger DK.

SA lady with the most amazing abs?

Tamsyn Janse van Rensburg.

The Nicest guy and girl fitness personality you know of in SA?

Jacques van der linde and Le-Jean Ehlers.

Most aesthetic fitness guy in SA?

• Jacques Fagan.

• Jaco de Bruyn.

Most aesthetic fitness girl in SA?

Louise du Preez.

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Name: Wesley Robertson
Age: 31
Height: 1,75 m
Competition weight: 82 Kgs
Current weight: 87 Kgs
Current city: Gauteng, South Africa
Occupation: Sales

How long have you been training for bodybuilding and what made you get started in it?

I have been training since matric. I was tired of being the skinniest guy around, but only really started taking the sport seriously 4 years ago.

Who has been your biggest influence/support in your life and how did they affect you?

Jaco de Bruyn has by far been the most influential person when it comes to fitness and competing, he has always been there to pick me up and push me to do my best.

The most supportive person in my life is my fiancée Mikaela, she is my biggest fan, my pillar of strength, she inspires and encourages me through everything I do.

When was your first competition and what was the prep like?

My First comp was WBFF SA 2014, and what an amazing experience it was. That’s where the bug officially caught me….

The prep on the other hand was probably the worst experience of my life. It consisted of copious amounts of cardio (3 hours a day), starving myself and it just didn’t pan out the way I was hoping for. I have learned tremendously from that prep, as I learned from every other prep.

I am now in a position where I understand my body and I am able to achieve my stage condition without putting any serious strain on my body.

And what is the hardest part about prep for you?

To be honest the hardest part about prep is missing out on special occasions, family time and social time. Having to isolate yourself from temptation completely. It’s time you never get back but luckily my support structure is amazing and my family and friends understand what I am doing and encourage me.

Is it difficult to stay motivated some times? How do you deal with that?

We all have our ups, downs and daily battles, but one thing I do daily is wake up with a goal and keep that goal in mind, constantly reminding myself that I didn’t come this far to give up.

Having a positive mind set, even when it’s tough will always help you conquer your goals.

What are your future plans?

I’ve always wanted to step on an International stage and having achieved my Pro status this year for WFF Male Fitness, I have decided to challenge myself and compete at WFF Universe Singapore next year June.

Take us through an average day of yours: 

• 6:00: Wake up (on the days I don’t do fasted cardio), Shower and eat my first meal.
• 8:00 – 16:00: At work (during that time I have 2 meals and planned my workout for the day).
• 16:30: Some down time and my pre workout meal.
• 17:00 – 18:30: Training, Come home and spend quality time with my wife to be and our 2 kids (Chihuahuas).
• 19:30: Together we cook dinner and prep our meals for the next day.
• 21:30: Bed time.

What are your top nutrition tips to picking up muscle?

I personally believe when you are trying to push those boundaries you need to feed your body, by getting in the right amount of protein, carbs and fats. I always like to utilize carbs around my training times to maximize growth and feed my muscles. Listen to your body, it will tell you what it needs!!

What process do you follow when its time to start getting ready for a competition/photoshoot or to just lean down? 

Well it depends on my condition, but dropping carbs slightly, adding in some fasted cardio and adding in some supersets/ giant sets to my workout.

When I prep for a comp, I like to do at least a 12 week prep, as you can fine tune your body slowly without compromising your health and burning too much muscle.

Give us a brief description of your philosophy on your diet: 

At the moment my diet is flexible but still clean, I might switch carbs and proteins around depending on how I feel.

But here is an example:

Meal 1:

• 8 egg whites
• 2 full eggs
• Baby spinach, spring onions

Meal 2:

• 180g rump
• Baby marrow

Meal 3:

• 180g Chicken breast
• 100g jasmine rice
• 1 TBSP coconut oil

Meal 4:

• 1 serving recon1 whey
• 70g wheat free Pronutro
• 30g almond butter
• 1 banana

Intra workout:

• 125ml powerade
• 1 serving cluster bomb
• 1 serving bcaa
• 1 serving creatine
• 1 tbsp glycerine
• 1 serving glutamine

Meal 5:

• 200g fillet
• 200g jasmine rice

Meal 6:

• 1 serving redcon1 whey

Give us a brief description of your philosophy on your training schedule:

I train 6 times a week for roughly an hour, each day is a different muscle group. I add in 30 minutes post cardio 3 times a week on the days I don’t train big muscle groups.

What are some of the mistakes you see guys making in their training when trying to lean down?

• Relying solely on cardio.
• Eating incorrectly.
• Not sticking to their plan.

Do you include much cardio into your prep training?

I don’t do more than 40 minutes fasted and 20 minutes post work out during a prep.

What are your three favourite exercises and why?

1. Side Laterals for my shoulders, great pump and creates definition.
2. Squats, no one should live without squatting.
3. Dumbbell rows, allows for an isolated squeeze and all round great exercise for your back.

What is your favourite body part to train and what tips can you give to growing it?

Shoulders are my favourite body part to train. The best way I find to make them grow is your rep range, when it starts burning keep pushing and when you can’t anymore, then push some more.

What are some of your favourite shoulder exercises and training tips?

• Side Laterals
• Rear Delts on cable machine
• Dumbbell military press
• Spider crawls
• *Heavy weights aren’t always necessary, use lighter weights for correct form and push the reps.

Do you like and incorporate other kinds of training activities or sports?

Can eating and sleeping count as that :p

What is the most common question you get asked? 

How do I stay in condition???

• Consistency is key, find that balance and let your passion speak for it self.

Favorite Influential bodybuilders:

Ronnie Coleman and Phil Heath.

Favorite Quote:

“Find what you love and let it kill you.”

Favourite female fitness icons:

Hattie Boyle and Dana Lynn Bailey.

Best piece of advice you ever received?

Hard work and discipline will always beat genetics.

Where can people get hold of you? 

• Facebook: Wesley Robertson
• Email: Wesley[at]wesrobertson[dot]com
• Instagram: wesroberts0n_wffpro

Photography credits:

• Apasionese
• Mike Mullane Photography
• SKJ Photography

Fire Q and A:

Best bodybuilder in SA?

Julian-Lee Ramdhari.

Most ripped guys physique in SA?

Morne Van den Berg.

SA lady with the most amazing abs?

Jessica Van Rooyen.

The Nicest guy and girl fitness personality you know of in SA?

• Alrieta De Wet.
• Marco Araujo.

Most aesthetic fitness guy in SA?

Jaco de Bruyn.

Most aesthetic fitness girl in SA?

Alrieta De Wet.

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