Quick Stats

Name: Jaco Moolman
Age: 27
Height: 1,80 m
Competition weight: 92 Kg
Current weight: 95 Kg
Current city: Cape Town, South Africa
Occupation: Chartered Accountant, Fitness Model, Personal Trainer and Nutritionist

How did you get started?

I played competitive rugby, golf, and cricket and ran athletics in high school and started weight training for sports conditioning. Once I noticed the changes in my body I was hooked.

What do you love about it and how do you stay motivated?

Weight training for me is an escape from reality. A little bit of me time, where I can let go of all the daily stresses we have in our lives. I always feel like a million dollars when I walk out of the gym knowing I gave it my all. I like to challenge myself and my next competition is what drives me to go to places few dare to explore.

What made you decide to enter your first competition?

I believed I had what it took to win and I wanted to showcase to an audience what I have been working on for the past 8 years. I am a competitive person by nature and when competing I am in my element.

You recently turned pro at the WBFF South Africa event, what does turning pro mean for you now?

To be selected as Pro was a huge honour given that it was probably the toughest amateur line up in the history of Wbff. Being a Pro comes with responsibility and the real work starts now!  Wbff has created an amazing platform for us as athletes to develop a career in the fitness industry and I am glad that I have been given this opportunity.

Do you plan to do anything extra ordinary or special for your prep now for Worlds in Las Vegas?

I believe I have developed a winning formulae for my body and don’t plan to change anything drastic.

In a Pro line up all the guys will have insane physiques so it’s your posing and presentation that will set you apart and that’s my main focus for improvement for the Vegas show.

What are your future plans?

I will continue to compete in WBFF Worlds until I get crowed World Champion. I absolutely love the muscle model division as it’s a mixture of modelling poses with artistic bodybuilding poses and the stage is just electrifying. I would like to combine my passion for fitness and the industry knowledge I have with my professional occupation as a Chartered Accountant. The opportunities are endless, who knows what the future holds.

Do you believe you can gain muscle while still staying lean?

If you eat quality food and train hard you will be able to build muscle while staying lean. I have been doing that for the past few years and the results speak for themselves.

Who doesn’t want to walk around with a six pack the whole year?

Take us through an average day of yours:

• I wake up 4:45 get dressed and head straight to gym where ill be doing an hour cardio and 30 minutes of abs on a empty stomach.
• I then head to work which starts at 7:30.
• I have 4 meals at work. In-between work I do nutritional programs and mentor junior athletes and try to make lunch hours as sociable as possible by going for coffee with friends.
• I head home at 16:00.
• I’ll Back in gym at 17:00 for 2 hours of weight training.
• When I get back home I’ll have my last meal for the day and prep food for the next day.
• By then I am very much exhausted and try to dose out with a good movie or some epic trance music.

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

I know my body very well and listen to the signals it gives me.

I never starve myself and follow a diet enriched with low GI carbohydrates. I keep my fat intake low and have moderate protein.

I believe champions are made in the off season so my food intake is just slightly more compared to when I prep and I’ll have cheat meals as I wish.

My competition prep diet is as follows:

• Meal 1-4: 150g chicken, 300g basmati rice.
• Meal 5: 300g rump steak, 150g oats, 40g peanut butter.

I use spice and low cal sauces to make my food tasty.

Do you weigh all your food and track the numbers when it comes to calories of everything you eat? Do you think it is necessary?

I weigh my food pre comp, and off season I’ll guess. It’s a form of control and helps you make adjustments should you like to lose more body fat or gain muscle fullness. It is recommended but not necessary.

What do you normally eat after training? What are the ideal foods to take in after training in your opinion?

When I’m prepping I will wait at least an hour before I eat to keep the fat burning process going. A Good Mixture of carbohydrates and protein is ideal. I’ll have some fast acting amino acids straight after straining to speed up recovery.

What supplements do you use if any?

• BCAAs

Helps with muscle recovery.

• Pre Workout

Energy and mental focus, especially for the days you need that extra boost.

• Nitrogen Oxide Boosters

Increase blood flow and enhances muscle pumps.

• Multivitamin

For overall health.

• Vitamin C

Fights fatigue and colds.

3 best nutrition tips to gain muscle?

1. Eat. Eat Eat. If you’re not eating enough quality food, it won’t simply happen.
2. A calorie is not a calorie.
3. Stick to the basics, be patient, and before you know it, its like magic happens.

3 best nutrition tips to lose fat?

1. Calorie control. If you are consuming too much then that fat is not coming off.
2. Watch what you drink. Try to stick to water, black coffee and tea’s.
3. Experiment with carbohydrate cycling, keto, high carbohydrate and see what works for you.

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

I am as hardcore as it gets. Workouts last about 2 hours and I follow stock standard old school bodybuilding methods. Good form and good reps, with good intensity.

Basics work!

What do you think are the biggest mistakes guys make when starting out with the gym and their diet?

• Eating too much protein and too little carbohydrates.
• Carbohydrates are what’s going to give you that full muscle bellies. There’s a saying, more carbs, more cardio. Cardio will also help to shape your legs to have an athletic look to them.
• The biggest mistake I see guys make is not devoting the same time and energy to each body part they train. If you want to have an aesthetically pleasing and balanced physique you have to prioritize your weak points.

What are your top chest training tips?

• Incline all your movements. Upper chest is the hardest part to develop.
• Focus on contracting the chest in the movement, to reduce deltoid involvement.

What are your three favourite exercises and why?

1. Incline dumbbell press

2. squats

3. t-bar rows

I just feel like a beast when I do them lol.

How important is practising your posing leading up to a show? How often do you do it?

There is no point in having a great body if you can’t present the aesthetics. I’ll play around in the gym mirrors between sets throughout the year. But I will add in 2-5 good sessions leading up to a show. Once you know how the poses must look and you feel it, it becomes second nature. Fitness Posing is luckily fairly relaxed and even though we might pose for an hour on stage it’s great fun.

Favorite Influential bodybuilders/fitness models:

Phil Heath, Ulisses Williams, and Larissa Reis.

Favorite Quote:

“The only thing that stands between a person and what they want in life are the will to try and the faith to believe it’s possible.”

Advice for someone wanting to start competing?

Do your homework, seek advice and just have fun.

What competitions have you competed in and your placings?

• WBFF Muscle model | 2^nd | Pro Card
• IFBB Western Province | Mens Physique | 1^st
• Muscle Mania | Overall Champion

Behind the scenes of Jaco’s fitness photoshoot:

Watch this video on YouTube.

Where can people get hold of you?

• Facbook: Jaco Moolman WBFF Pro
• Twitter: @JacoWbffPro
• Instagram: JacoWbffPro

Photography Credit:

• Photos by Adriaan Fourie

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“Born To Dominate” | South African Ifbb Pro Marius Dohne Tribute Video

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“NEVER EVER EVER LIMIT GOD!!” ~ Marius Dohne

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Quick Stats

Name:  Phillip Jerrod “The Gift” Heath
Age:  33
Height:  5’9″
Competition weight:  250 lbs
Off Season weight:  280 lbs
Resides: Arvada, CO. USA

Competition History:

2003

• Northern Colorado State | Novice, Light-Heavyweight | 1st and overall
• NPC Colorado State | Light-Heavyweight | 1st

• 2004 NPC Colorado State | Heavyweight | 1st and Overall

2005

• NPC Junior Nationals | HeavyWeight | 1st and Overall
• NPC USA Championships | HeavyWeight | 1st and Overall

2006

• Colorado Pro Championships | 1st
• New York Pro Championship | 1st
• BBC Classic | 1st

• 2007 Arnold Classic | 5th

2008

• IFBB Iron Man | 1st
• rnold Classic | 2nd
• Mr. Olympia | 3rd

• 2009 Mr. Olympia | 5th

2010

• Arnold Classic | 2nd
• Mr. Olympia | 2nd

2011

• Mr. Olympia | 1st
• Sheru Classic | 1st

2012

• Mr. Olympia | 1st
• Sheru Classic | 1st

• 2013 Mr. Olympia | 1st

Phil Heath is a 3 Time Mr Olympia winner, beating Jay Cutler in the 2011 Mr Olympia.

“Yeah they call me ‘The Gift,’ but I’ve worked hard to get to this point.” ~ Phil Heath

“Being Negative and Lazy is a disease that leads to pain, hardship, depression, poor health and failure. Be pro active, and give a damn to achieve success!” ~ Phil Heath

“A lot of people say oh he’s the gift, he’s this hes that. I think its garbage. At the end of the day I’m one of 13 people in the world, on earth to acquire this title.” ~ Phil Heath

“To achieve things that I thought were never imaginable, from being a 5’9″ point guard playing Division 1 basketball, to now being freaking Mr. Olympia. Two-time Mr. Olympia, that sounds damn good!” ~ Phil Heath

“Professional bodybuilders work extremely hard to get to where they are, and it can be an expensive lifestyle.” ~ Phil Heath

“I think a lot of people will, you know, say oh he’s genetically gifted, oh he’s this and that. Get over it people, I worked my ass off.” ~ Phil Heath

“Its all about feeling the muscle, not just lifting the weight. The weight doesn’t matter to me. Actually, it does matter but it’s all about lifting the right amount of weight to make my muscles respond the way I want them to.” ~ Phil Heath

“When you consider his track record for making improvements and the wildly impressive detail he delivers in those crucial back poses, it’s my opinion that if Phil Heath remains healthy, he will never lose another contest in his life.” ~ Dan Solomon

“All I care about is winning my third title, you know, creating this legacy that I wanna live, and… crushing every bodies dreams, just like Kai Greene’s.” ~ Phil Heath

 “When people ask, are you gonna do it again, do you have enough fire in your belly, are you motivated? Are you afraid? Are you scared? of these other people. I’m not scared of a damn thing.

Try watching your wife go through the things that she had to go through, try watching your parents go through the things that they’ve gone through, and still be able to have a smile on their face. How the hell am I not gonna be able to do that cardio at midnight, how the hell am I gonna be on low carbs and still be able to function normally? How? Through my faith in God, through the many emails and letters, through the many friends and family and sponsors that I have, throughout all the support that I have been given, I’ve already won. And Im gonna prove that on Saturday night.” ~ Phil Heath

“I visualized it a lot.” ~ Phil Heath

“Kai that was cool, but that wasn’t cool, i’ll just go ahead and say it. But it doesn’t matter, cause ill be signing 3 time on sunday.” ~ Phil Heath

Extra Phil Heath Picture Gallery

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Quick Stats

Name: Freddie Klopper
Age: 27
Height: 1,73m
Competition weight: 102kg
Current weight: 109kg
Current city: Centurion, Gauteng, South Africa
Occupation: Gym owner (business man), Bodies Under Works (my own studio)

When did you start training and how did you get into this lifestyle?

I started training for rugby and also because I was a very skinny boy in high school. My dad did some body building in his younger years and showed me the ropes… I just never let go of those ropes!!! Look where it got me today!! Thank you dad!

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

My friends and family keeps me motivated. I surround myself with good, true and positive people! People that will take a bullet for me any day!!

I also love to see the results that take place on my physique and this in turn just makes me want more!!

Tell us a bit about your new sponsorship with Big OX.

Eben of big ox approached me and Jeanine Killian to do a shoot for the product and one thing lead to another. We are both competitive athletes in the fitness and body building world and we will like to expand the sport in every way that we can.

What competitions have you competed in and your placings?

2007

• IFBB Gauteng Provincials, junior 0/21, 2^nd
• IFBB SA’s, junior 0/21, 3^rd
• WPF Gauteng Provincials, junior 0/23, 2^nd
• Worlds, junior 0/23, 2^nd

2008

• WPF Diamond classic, junior 0/23, 1^st
• WPF Rainbow classic, Overall Winner
• WPF Gauteng provincials, junior 0/23, 1st
• WPF SA’s, junior 0/23, 1^st
• WPF Mr.Universe Worlds, junior 0/23, 1^st

2010

• Wff-Wbbf North Gauteng, Over 90kg, 2^nd

2011

• Wff-Wbbf SA ALT X Sports Grand Prix, 2^nd

2013

• IFBB Millennium Rudx Gold plate, Overall Winner
• NABBA Pretoria Classic, Overall Winner

What are your future plans?

Competing in the Wbff and going to Las Vegas to try and turn PRO.

What are some of the mistakes you made when starting out?

Listening to too many people.

When NOT competing do you try to bulk up and put on as much size as you can or do you prefer to stay lean year round and build up gradually from there?

I like to build lean muscle so my body fat never goes over 12%.

Take us through an average day of yours:

• Wake up, shower,breakfast.
• Off to work and meal 2
• Morning training
• Meal 3, meal 4, meal 5
• Afternoon training,
• Meal 6
• Rest in front of the TV
• Meal 7 before bed

What 5 food items do you always walk out with at the supermarket?

1. Steak
2. Chicken breast
3. Pineapple
4. Paw paw
5. Chutney

 What supplements do you use if any?

I use:

• Protein shakes as snacks
• Amino acids
• Potent pre workout shake
• Vitargo for post training
• Glutamine for recovery

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

With every training session one should give it your all because you are not at the gym to talk, you are there to push yourself beyond your own limits and when you get there, go a few steps, and reps more!!

I train a total of 3 hours a day, mornings and evenings.

Do you do a lot of cardio?

Hate to do cardio…

What would you say are the best exercises you can do to really bring up your biceps?

Any form of concentration curls in a combination with preacher curls.

Favorite bodybuilder(s):

Phil Heath

Favorite female athlete(s):

Monica Brant

Which do you prefer and why.  Today’s bodybuilders like Jay Cutler and Phil Heath, or the smaller physiques like Frank Zane.

Phil, because we as bodybuilders strive to get the best x factor shape with the muscle thickness.

Favourite Quote:

“I have beliefs, I have dreams, and I believe in living my dreams and if you want to take that from me you will have to fight me all day every day, because I won’t give in, I’ll stand swinging to the end.”

What are your top tips for the small guys wanting to gain muscle and add some size to their frame?

Eat! Get yourself a good diet with a good training programme and make it a part of your life!!

Advice for someone wanting to start competing?

You have to make gym and dieting a lifestyle. This is not something that comes easy and it’s not everyone who can go and stand on a stage!! Believe and strive to be the best!

Where can people get hold of you?

• Face book: Freddie Klopper and page Bodies Under Works
• Twitter: @Bigfred9
• Email:bodiesunderworks@gmail.com

Related Images:

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Quick Stats

Name:  Peter Gaiser
Age:  28
Height:  1,79 m
Competition weight:  77 Kg
Current weight:  86 Kg
Current city:  Cape Town
Occupation:  Personal Trainer and Fitness Model

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

I’ve been training for 10 years.  I developed an interest for fitness and bodybuilding at the age of 10 when I saw Arnold Schwarzenegger and Jean-Claude van Damme on TV and that’s when I decided I wanted to have muscles like Arnold and be able to fight like van Damme.  I had two 5 kg dumbbells that my dad bought me for Christmas and that is what I used as a kid.

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

“I love the fact that I have total control over my body and that I can modify it through dieting and training.”

Also the challenges of the different styles of training make it very rewarding.  Believing in myself and knowing that in the end I will become a better me is what keeps me motivated.

What competitions have you competed in and your placings?

2008

• Fitness SA Pageant, fitness model (debut), 19^th

2009

• FAME SA Fitness Champs, fitness model, 2^nd

2010

• Fitness SA Pageant, fitness model, 4^th
• FAME SA Fitness Champs, fitness model, 3^rd and 6^th natural bodybuilding

2011

• Fitness SA Pageant, fitness model,  6^th

2012

• Fitness SA Pageant, fitness model, 1^st
• Muscle Mania Model Universe Champs, fitness model, 14^th

What are your future plans?

I am currently training for the Trojan Warrior TV show due to be filmed in June this year as well as the new WBFF SA Champs in July, and then to defend my title at Fitness SA Champs in August.  I also want to grow my own brand and keep inspiring others to achieve their physique or figure goals.

Do you ever find that your weight training interferes with your golf in terms of flexibility for example?  How do you manage to balance between the two as they both require you to put a lot of time and practice into them?

I would spend 2 hours on the driving range and coach golf for 7 hours and have one or two 1 hour gym sessions per day.

“It’s all about managing your time and making sacrifices where you need to, to achieve your goals.”

I have since left the golf industry and I am now focusing completely on personal training and my own brand as an international fitness model.

Take us through an average day of yours:

• I wake up at 04:30  have a protein shake and cup of coffee then I start training clients from 6am until 10 am.
• Then I train for an hour, go home, play games with my two Border Collie dogs and attend to emails and other errands that need to be done.
• I also try to get some rest in before I start training my afternoon clients from 15:00 to 19:00.
• When I get home at 19:30, I might have another training session then I cook dinner for my girlfriend and myself and then start planning my day in terms of meals, clients and my own training sessions.
• I get to bed by 22:00 and usually listen to some music until I get sleepy.

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

I am a big believer in keeping your diet simple, I don’t count calories or get technical with it as I think it’s a waste of time.  It is all about understanding what works for your body.  Currently I am on a high protein, high fat and very minimal carb diet.  I’ve found that carbs tend to make me hold a lot of water and feel bloated.

“When I am dieting for a competition I like to cycle my carbs to help get lean while maintaining good size.”

Do you recommend going on a ‘bulking’ cycle every few months or do you prefer to stay lean year round?

I don’t believe in a bulking phase, for most people it means eating a lot of shit and whatever they can find in thinking they have to put on size, meanwhile it’s just extra body fat which makes it even harder to get lean.  I believe in just keeping your diet clean all year round and enjoying the occasional cheat meal within reason.  It’s all about staying on track.

“Quality muscle takes years and years to build, not 6 months as most believe during a bulking phase.”

You are currently sponsored by USN, which 3 products do you use and would recommend as the most essential supplements?

My favorite supplements from USN are:

• USN Pure Protein IGF-1 as it’s a low GI versatile protein which can be taken at anytime of the day
• USN Amino Gro which is a BCAA supplement. BCAA must be one of the most under rated supplements out there.  I believe it should be a staple in any person’s diet who is following a hectic weight training program as its great for muscle growth and recovery.
• Finally I love USN’s new pre-workout supplement called USN Hyperdrive NO, it gives you tremendous pumps and energy while you train.

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

For me training is all about instinct, listening to your body and feeling the target muscle group working.  A method I use is mind-muscle connection which means imagining the muscle working while you train it. Also, it’s all about time under tension, not about how heavy you can lift, to give the muscle enough stimulation for growth.  I usually train for 1 hour.

Whats your take on Cross Fit training compared to the conventional bodybuilding style of training?

I started doing crossfit style training to help prepare me for the Trojan Warrior TV show, as you need to be strong, fast, agile, fit and be able to handle pain.  It has become pretty addictive for me as I find it more of a challenge than conventional weight training.  When it’s time to train for a fitness show then I will change it up again and go back to the conventional way.

“In the end, I believe it’s all about keeping your training interesting and giving your body a new challenge to prevent staleness and hitting the dreaded plateau.”

What’s your favorite form of cardio?

I don’t enjoy cardio but I have started doing interval running and sprints for cardio as I find using gym machines for cardio is not as effective compared to HIIT training.  Also the way I train for weights using high intensity with not much rest in between is enough to keep me shredded.

What would you say are the three best exercises you can do to build a full all rounded chest?

• Flat dumbbell press
• Incline dumbbell flys
• Super set high and low cable cross over’s

Favorite bodybuilders:

Arnold Schwarzenegger, Flex Wheeler, Shameen Adams, Shawn Rhoden, Phil Heath, Jay Cutler, Bob Paris, Lee Priest and Shawn Ray.

Which do you prefer and why.  Today’s bodybuilders like Jay Cutler and Phil Heath, or the smaller physiques like Frank Zane.

I prefer the smaller more aesthetic bodybuilders, guys like Frank Zane and Bob Paris etc.  I just find their physiques more pleasing to the eye even though I like Jay and Phil’s physiques.  I am actually more into the aesthetic fitness model physiques of Joe Donnelly, Rob Riches and Greg Plitt.

Favorite Quote:

“ Every healthy meal and every hardcore workout is one step closer to a better you” ~ Peter Gaiser

Advice for someone wanting to start competing?

Do your homework.  Decide on the look you want to achieve first then decide on a show you would be interested in doing and only enter once you know you are confident that you gave it your all in your preparations for that show.

Where can people get hold of you?

• Facebook: Peter Gaiser – International Fitness Model
• Twitter: @petergaiser
• Email: petergaiser[at]yahoo.com
  
• Website: www.petergaiser.co.za

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