Quick Stats

Name: Sibusiso Kotelo (Khuzwayo)
Age: 23
Height: 1.85 m
Competition weight: 104 kgs
Current weight: 115 kgs
Current city: Durban, South Africa
Occupation: Student

What got you started?

I started at the age of 18. George Campbell (former high school) had at the time the only 24/7 gym. So I would always see these big boys coming in the gym and I would think “that is how I want to look like in a few years.”

 

 

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

I love the beauty of how artistic the sport is. You take your body and shape it in such a way that is just beautiful to watch.

What keeps me motivated is my desire to always look better than I did in a previous show. Always having that “wow “factor.

What made you decide to enter your first competition?

On a faithful afternoon I was minding my own business at gym, then as I put the weights down I felt such a strong presence next to me, and behold it was the Pro himself, Mr Andrew Hudson. Before even asking for my name all he said was “You have an awesome physique and I think you should consider competing.” Naturally I laughed because I had no intention of competing. However in April I found myself on stage and I won my first Novice show.

I met my coach and mentor Stone Cele in January, and yes it hasn’t been easy. And I say that with a smile on my face.

Had it been easy I wouldn’t be where I am now. He pushed me to the limit, most days I wouldn’t even want to go back to gym let alone continue with that diet.

 

 

 What are your future plans?

Firstly I plan on completing my under grad. With competing next year, I plan on coming back on stage with a much better physique and bigger frame. Off season is where we work hard to look great on season.

Do you follow a bulking period or do you manage to stay lean year round and gain size?

I have a fast metabolism and somehow no matter how much I try to bulk, I always find that my lean look does not go away.

So I stay on a lean muscle gain period.

The plan right now is to gain lean muscle only so when the season starts I do not have to drop so much.

 

 

Take us through an average day of yours:

• Wake up and pray!
• Have my first meal and vitamins and go about my day attending classes.
• In the afternoon I train. I have my meals every 2-3 hours.
• Get home and prepare all my meals for the following day and head to bed.

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

Eat clean. Train dirty!

Day 1

Breakfast:

• Nutritech slow release casein | 2 scoops
• Fresh low fat ayrshire milk | 500ml
• Rice krispies | 54g

Snack:

• Low fat strawberry yoghurt | 100g
• Future life high protein peanut butter bar | 50g
• Apple
• Blanched almonds | 15g

Snack 2:

• Slimmer’s choice plain rice cakes | 36g
• Chocolate hazel nut butter spread | 15g
• Future life high protein peanut butter bar | 50g
• Pears | 100g

Meal 1:

• Basmati rice | 95g
• Sea hake fillets | 225g
• Mixed mushrooms | 188g
• Italian extra virgin olive oil | 30ml

Meal 2:

• Pita bread | 120g
• Ostrich burgers | 175.5g
• Mixed mushrooms | 188g
• Italian extra virgin olive oil | 30ml
• Nutritech slow release casein | 4 scoops

 

 

Day 2

Breakfast:

• Nutritech slow release casein | 2 scoops
• Fresh low fat ayrshire milk | 500ml
• Choc malt high energy cereal | 63g

Snack:

• Tante anna crushed wheat bread | 65.8g
• Black cat smooth peanut butter | 60g
• Pears | 100g

Snack 2:

• Sliced cheddar cheese | 60g
• Tante anna crushed wheat bread | 65.8g
• Strawberry jam | 10g
• Bananas | 80g

Meal 1:

• Penne pasta | 88g
• Beef sirloin roast | 175.5
• Roasting vegetables | 340g
• Italian extra virgin olive oil | 10ml

Meal 2:

• Free range jumbo eggs | 270g
• Tortilla wraps | 84g
• Red kidney beans | 160g
• Brown onion and mushrooms | 200g
• Nutritech slow release casein | 4 scoops

What are your top foods to getting really lean?

Greens. Eating all your greens. Hake fish and ostrich steak.

 

 

Whats the best meal to have after weight training in your opinion?

Best meal for me is always having a high protein plate. Works like a charm.

What supplements do you use if any?

1. Whey Protein
2. BCAA’S
3. Glutamine
4. Multivitamins

 

 

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

Train hard. If you feel the same way when you leave the gym as you did coming in you haven’t done anything. I train for an hour and 30 minutes.

What are your three favourite exercises and why?

1. Bench press

2. Dead lift

3. Squats

I have a love hate relationship with these three. I hate that they can make me curl on the floor like a little baby because of how much you need to push. But I love them because they are great strength work outs and the fundamental lifts that engineer the body to really build solid muscle.

 

 

What training tips would you give guys trying to grow their legs?

Drop it like it’s hot! Squat till it doesn’t hurt anymore.

What are some of the most common mistakes you see guys make at the gym?

Trying to push heavy weights but messing up the form is the most common mistake. There is no use pushing heavy weights when you are not getting the form right to actually stimulate the body part.

 

 

Favorite Quote:

If it was easy everybody would be doing it.

Advice for someone wanting to start competing?

Get in there and just keep your head down and work. Give it your all and the rest will sort itself out.

What competitions have you competed in and your placings?

2014

• IFBB KZN | Novice Junior | 1^st
• IFBB KZN Provincial Champs | 1^st
• Rossi Classic | Junior u23 | 1^st
• Rossi Classic | Junior Overall
• IFBB KZN SSN Show | Junior | 1^st

 

 

Where can people get hold of you?

• Facebook: Sibusiso Kotelo
• Instagram: sibusisokotelo

 

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