Quick Stats

Name: Bertus Kellerman
Age:  29
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?

2012

• Boksburg Classic | 1st
• Nabba Provincials | 1st

2013

• 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
• Breakfast
• 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?

• Bcaa
• Glutamine
• Alkaline
• Isolate whey
• Mutli vitamins, b12, complex
• CLA
• 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.

Favorite bodybuilder(s):

Victor Martinez.

Favorite Quote:

“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

Related Images:

The post One on One With Up And Coming Bodybuilder, Bertus Kellerman appeared first on FitNish.com.

Quick Stats

Name:  Bhekumuzi ‘Muzi’ Maluleke
Age:  21
Height:  1,68m
Competition Weight:  72 kgs
Current weight:  74 kgs 
Current city:  Hatfield, Pretoria
Occupation:  Sports Science Student

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

I started training in January 2007 when I was in high school, this was a result of a soccer injury to my right knee so resistance training was part of the rehabilitation, however,

“I realized that in resistance training the results are much more under your control, and this increased my self esteem and confidence,”

as such the love of resistance training grew and became much stronger to such a point that I always asked myself about the processes of tissue response to training which lead me to studying Sports Science.

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

One thing I love about Body Building is that you can see how your body responds to different intensities, different calorie intakes and most of all is that, the results are based on the amount of effort you put in.  What motivates me each day at the gym is Mr. Lee Haney, who said “the muscle and the mind has to be one, in order for one repetition is equal to two”.

What competitions have you competed in and your placings?

2008

• Soweto united bodybuilding competition (first competition), 4^th

2009

• under 21 Mr. Physique, 1^st

2010

• under 21 IFBB Gauteng north novice champs, 1^st

2011

• under 21 IFBB Gauteng champs, 1^st
• under 21 USN Rainbow classic, 1^st
•  under 21 Boksburg classic, 1^st
• under 21 WBBF SA Champs, 1^st place and overall juniors winner
• under 70kgs WPF, 1^st place and overall winner
• under 21 IFBB SA CHAMPS, 4^th
• under 21 IFBB Muscle evolution, 4^th

2012

• under 23, IFBB M&M classic, 1^st
• under 23, IFBB H&H classic, 1^st
• under 21, Boksburg Classic, 1^st
• under 23, IFBB Gauteng north champs, 1^st
• under 23, IFBB SA Champs

What are your future plans?

Currently I am building a base of knowledge during my years as a junior and in the next four years I see myself competing in the under 85-90 Kgs senior division, and career wise I am going to practice as an Exercise Physiologist in the field of sports science so that I may also add value to the SA bodybuilding population as a source of information and research some of the misunderstood concepts within the sports and fitness industry.

Take us through an average day of yours:

When I wake up I prepare my first meal of the day, and from there onward I eat every 2.5 hours.  My normal day is as follows:

• Classes from 8:30 am – 13:30 pm in the afternoon (but cardio at 10 am between my classes)
• 1 hour nap between 2-3 pm
• 3 – 5 pm studying
• Gym at 5:30 – 7 pm
• Then 8-12 pm its studying again.

I spend most of my social life by means of internet chat-rooms as I tend to distance myself from those who don’t live a similar lifestyle like mine.

“I solely believe in dedication, discipline and dieting (3 D’S) when it comes to body building.”

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

My diet is as follows:

• Meal 1: 1 cup of Oats + 6 egg whites + 1 cup of coffee + animal cut
• Cardio: 30 min
• Meal 2: 1 cup of mashed sweet potato + I can of tuna
• Meal 3: 1 cup of brown rice or 6 baby potatoes + 200 g of chicken breast + animal cut
• Meal 4: 1 cup of mashed sweet potatoes + 1 can of tuna
• Meal 5: 6 egg whites and 2 slice of Rye bread + 1 cup of coffee (30 min before gym)
• Gym.
• Meal 6: 250 g of hake fish + 200 g of mixed vegetables or 200 g of broccoli
• Meal 7: 250 g of hake fish or chicken breast + 200 g of mixed vegetables
• Before bed: 1 teaspoon of natural peanut butter

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

During in-season I only use fat burners as I approach my prep like Shawn Ray, “supplements are an insurance policy, used when you cannot get hold of real food”, and I prefer universal animal cut (it gives me good results and a placebo effect) and when I take a break from it I substitute with muscle-tech hydroxy-cut.

What’s your favorite form of cardio?

Cross-cycling, hand cycling and treadmill incline walking and I do Interval training or repetition training in one of the exercises once a week.

What would you say are the three best exercises you can do?

• Reverse-grip French-curl
• Back-squats
• Hack squats

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

I prefer current Bodybuilders in terms of physiques, but my favorite bodybuilder is KAI GREENE, his philosophy towards the sports has changed my life, but when it comes to information source I prefer, the old dogs, like Shawn Ray, Ronnie Coleman, and Lee Haney, because these guys demonstrate the importance of the amount of effort you have to put in, in order to be the best you can be.

Favorite Quote:

“Muscle and the mind has to be one, in order for one rep is equal to two” by Lee Haney.

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

Patience is the name of the game; remember that each time you do something your body records it and neural adaptation has to occur first before you can see the physiological changes.

Where can people get hold of you?

Email address: b19maluleke[at]gmail.com

Related Images:

The post One on One With Bhekumuzi ‘Muzi’ Maluleke appeared first on FitNish.com.