Name: Bertus Kellerman
Height: 1.76 m
Competition weight: 94 Kg
Current weight: 115 Kg
Current city: Meyerton, South Africa
Where do you train: Health and Fitness
Occupation: Supplement sales
What sparked your interest in competing?
I used to be pretty small, so I started training and competing to get bigger. Then once I started, I loved it and never stopped. I just kept going and I will keep on going and hopefully turn pro soon.
What competitions have you competed in and your placings?
- Boksburg Classic | 1st
- Nabba Provincials | 1st
- WBFF South Africa | 3rd
What are your future plans?
I am working hard day in and day out to become a body builder that will be internationally known one day. I would love to attract sponsors and eventually get to one day compete at Mr Olympia.
Free weights versus machines?
Free weights for sure. Free weights are better for building muscle and you are able to use better form and achieve a more focused contraction of the muscles.
Do you believe you can gain muscle while still staying lean and keeping your abs?
No, I believe that to bulk up you have to be willing to let your abs go slightly in order to gain some size.
Take us through an average day of yours:
- Wake up
- An hour and half after that gym for about 2 hours
- Get back home and prep my food for the day in my steamer.
- Relax, work, and eat my meals every two hours.
- Gym for weight training at 6 pm
- Then home,bath and bed at 9 pm
Give us a brief description of your philosophy on your diet.
My diet changes every 7 days so its a lot to say, but I keep my carbs enough for me to just keep me full.
- Protein over about 430 grams a day.
- 7 meals a day, that’s pre contest.
- Off season, carbs go up to 800 grams a day, every thing else stays the same.
What supplements do you use if any? And when do you take them?
- Isolate whey
- Mutli vitamins, b12, complex
- Flax seed
- Fat burners
All with my meals, some 3 times a day.
Give us a brief description of your philosophy on your training and on average how long do you workout for?
Off season about 45 minutes to an hour. In season 2 to 2 and a half hours with 40 minutes cardio and posing at the end.
How much cardio do you do in addition to your weight training?
Just 40 minutes on the treadmill 3 times a week.
What would you say are the three best shoulder exercises you can do to really bring out nice boulder shaped shoulders?
- Upright rows
- Cable side raises
- Lateral dumbbell raises
What’s the biggest thing you learnt, from any mistakes you made when starting out?
Never go to heavy until you have the proper form. Rather use lighter weight, focus on your form and then gradually move your weight up.
“Light weight baby | Pain is temporary | Results are forever.” ~ Ronnie Coleman
Advice for someone starting out in the gym and wanting to achieve their ideal physique?
Ask ask ask ask, I see guys training for 8 years and still have not made any progress. To get where you want to get in this industry you have to have the knowledge, so ask around, read and research a lot, right from the start!
Where can people get hold of you?
- Facebook: Bertus Kellerman
- Email: psn.bertus[at]gmail.com