Name: Rudi Strydom
Competition weight: 87 Kg
Current weight: 87 Kg
Current city: Vereeniging, South Africa
How long have you been training seriously for and what got you started?
For about 11 years. Since I was a child I have always been very active and physical. Weight training was a way to keep fit, stay in shape and improve my physique.
What do you love about it and what keeps you coming back for more?
I just love being active and feeling fit. Competing adds excitement to my life and gives me a goal to work towards.
What are your future plans?
To just keep doing what I have been doing. My aim is to earn a pro-card and perhaps compete again on the world stage in Vegas.
What philosophy do you live by and believe in to succeed?
To reach your dream you must start by living it now.
Tell us a bit about being a helicopter pilot. What made you and How did you get into that?
I was competing at the Fitness America finals in Vegas and flew over the Grand Canyon in a plane.
I looked down and saw the helicopters below, in the canyon and just there I decided that I wanted to do that too!
Take us through an average day of yours:
- I wake up at 5:30 am and spend most of my day in the office at work.
- I train at around 4 pm and then would usually head back to the office for a while before I will go home and relax until it’s time for bed at about 10:30pm.
- When I am prepping for a show I would train twice a day. 5:30 am and again at 4 pm.
During a competition where your schedule can become quite hectic, how do you manage to juggle everything and still keep your training and eating on track?
I plan carefully and never deviate from my eating and training schedule which pretty much always comes first. I plan everything I do around it.
As Mr United Nations were you able to achieve what you wanted to?
I wanted to inspire South African athletes to believe that they could successfully compete abroad.
I hope that my win at Mr. UN created the belief that it can be done.
Give us a brief description of your philosophy on your diet:
Keep it simple, enjoyable and consistent. If your calorie content is what it should be and your training is intense and effective, you will get the results.
What are your top nutrition tips to leaning down?
Again, consistency is key.
- If you’re not craving, you’re not burning fat.
- If you maintain a negative energy balance your body will have no choice but to use fat as an energy source and you will lean out.
What do you normally eat before training? What’s the ideal foods to take in before and after training in your opinion?
If you are following a balanced diet and having your meals around every 3 hours there is not much else that needs to be done. Just try to fit your training in at 60 or 90 minutes after your meal and ensure that the following meal contains fast absorbing protein.
Amino acids are an essential intake immediately after a workout and should be taken in capsule form for quick absorbtion.
Would you recommend supplements to someone starting out in the gym?
I recommend supplements complimentary to a healthy diet such as meal replacement shake and amino acids. Whey protein and oats for breakfast is a meal I NEVER deviate from.
Give us a brief description of your philosophy on your training and on average how long do you workout for?
I usually workout for about an hour.
Maintaining good form, training intensely and always to failure is my key philosophy.
What are your top shoulder training tips?
Do a comprehensive shoulder workout that targets the front, middle and rear delts.
What are your three favourite exercises and why?
Incline dumbbell press
seated bicep curl
They target the muscle groups which are most important to me.
Favorite Influential bodybuilders/fitness models:
Whats the most common question you get asked?
How do you manage to stay so lean?
Answer: It’s all in the diet.
Advice for someone wanting to add quality muscle without gaining fat?
Eat larger portions of clean carbohydrates and protein combined with very high intensity weight training.
What competitions have you competed in and your placings?
- IFBB Battle Of The Titans II | Athletic Physique | Winner
- WPF Rossi Classic | Model+ | Winner
- Mr Body Beautiful SA | Model+ | Runner Up
- Mr United Nations (Miami) | Winner
- Mr Earth SA
- Mr South Africa | Finalist
- Mr Fitness South Africa | Model+ | Winner
- Model America (Las Vegas) | Finalist
- Body Beautiful SA | Mr Physique | 4th