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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Quick Stats

Name: Roelof Coertze
Age: 24
Height: 1.75m
Competition weight: 95 -100kg
Current weight: 113Kg
Current city: Pretoria
Where do you train: Tuks Student Gym
Occupation: Studying Theology, Psychology and Personal Training

Your dad was also a bodybuilder, did that initiate your love for bodybuilding or was it more than that?

Yes definitely, he competed for 8 years in many competitions then went to the military. My Uncle also competed with my dad and won the masters division at the Iffbb SA National Championships, so they were both really inspiring. Most days after School we used to sit in the gym and watch him train; he was different to most other dads, having big biceps and a huge chest, so it definitely made me want to look like that as well.

“I also started picking up dumbbells at the age of 7; just the small ones but you can see how interested I was at such a young age. My dad would say it’s too heavy right now, but just wait for the right time.”

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

Well I grew up with a love for the sport, so by having that love, that’s really what keeps me going, because I really enjoy every aspect of it. If you do it for the love of it, that will keep you going.

“I am also very competitive and goal oriented. I try to set somewhat unrealistic goals for myself, so that I aim extremely high no matter what.”

For example when I did my first competition I always said to myself I want to go to the Worlds and even to the Olympia, even though I didn’t even have a win or anything at any show. Also the people who surround me support me a lot, in terms of the emotional aspect of the game. They really help to keep me motivated and keep getting better. There are also people who sort of see me as a role model and always come back to me, asking me what shows am I going to do next year and what improvements will I make; so a big thanks to all those people, they help me a lot and I hope I can encourage them in some way as well.

What competitions have you competed in and your placings?

2007

• USN competition, 1st in division and overall winner
• Ifbb Gauteng North Provincials, Juniors u21 Division, 1st
• Ifbb SA National Championships, Juniors u21 Division, 4th

2008

• H&H Classic, Juniors u21 Division, 4th
• H&H Classic, Senior Men Over 90kg, 1st
• Ifbb Gauteng North Provincials, Juniors u21 Division, 2nd

2010:

• Ifbb Gauteng North Novice Classic, Senior Men Over 90kg, 1st place and overall winner

2011

• H&H Classic, Senior Men Over 90kg, 1st
• Ifbb Gauteng North Provincials, Senior Men Over 90kg, 2nd
• Ifbb SA National Championships, Senior Men Over 90kg, 5th

What was your biggest mistake you made when starting out?

Well there were 2 major mistakes.

1. Firstly training too heavy, too often

I only believed in heavy weights and moving a lot of weight around, I didn’t believe in and utilize higher reps, volume, drop sets etc. The end result was that I ended up getting injured a lot. Rather try to have a balance between heavy weights and everything else. Always include heavy weight now and then.

2. The second mistake was eating too much junk food in the off season

Sometimes I would have KFC twice day! I would then end up gaining a lot of unnecessary body fat which made it more difficult come competition time to lose all that extra fat. I also ended up eating crap some days and then tried to drink liters of milk to make up my protein and carbohydrates in my diet.

What are your future plans?

For the sport, I plan to be back next year. I took this year off to add some size and thickness to my frame. I hope to do the H&H, provincials, and SA’s, but my main goal is to qualify for worlds.
Career wise, I have changed and focused more on psychology, and I am planning to work with my dad next year.

Take us through an average day of yours:

• OK, I wake up and eat; I never wake up and don’t eat (one of my motto’s in this sport).
• Then go to the gym at 6:00 am to do some personal training until about 8:00 am.
• I get back home at 8:00 am. I eat again, then get ready and go to class until about 12:00 pm.
• I eat again then go back home where I do class work and studying during the afternoon.
• I eat again at about 3:00 pm. I then prepare all my food and shakes for gym and after gym.
• I’m off to gym at 5:00 pm until about 6:00/6:30 pm, and then do some personal training with two people for about an hour.
• I get back home at 8:00 pm and eat again. I study and work most of the night until about 1:00 am. But I eat at 11:00 pm and again at 1:00 am before bed.
• I wake up at about 4:00 am to eat again.
• If I don’t sleep at least 6 hours or so, I’ll take a nap in the morning again before class.

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

• 0600:  8 egg whites and 2 cups white rice – blended
• 0900:  8 egg whites and 2 cups rice – blended
• 1100:  250 grams of hake and 2 cups rice
• 1400:  250 grams hake and 2 cups rice
• 1630:  200 grams pineapple and 5 egg whites blended
• Train. Pre, intra and post workout shakes.
• 30 minutes after my post workout whey shake I’ll have 8 egg whites and 2 cups white rice – blended
• 2000:  250 grams steak and 2 cups rice
• 2400:  8 egg whites and half a liter skim milk
• Throughout the night another 8 egg whites and 2 cups white rice – blended

This is an off season diet as I am trying to pick up weight. Even with all of that food it is still tough to pick up. What I will add to this diet is every 1 in 15 meals ill put in a breakaway meal. Meaning I can eat whatever and however much I want for that one meal; this helps to increase your metabolism and the extra calories tends to be quite useful for that little boost.
In season I’ll do the breakaway meals 1 in every 30 meals (1 every 3 days) and I’ll drop some of the rice, and/or I’ll swap the white rice for brown rice or for oats for that slower digestion lower GI carbohydrate.

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

I love American brands. I love Muscletech as they have always supported me throughout my career and I have worked for them with Cobus Van Der Merwe. The supplements I normally use are:

• Pre workout either jackd 3d or BSN NO explode
• During my workout, Muscletech’s Anabolic halo
• Post workout, Muscletech’s Nitro Tech.

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

I believe in doing 1 muscle group a day and never training for more than an hour and a half. Depending on the muscle I train, my total sets vary between 9 and 25 (bigger muscles I do more sets, e.g. for back I do 25 sets and for a smaller body part like biceps I do 9 sets).

“I believe in a combination of volume and big ass weights, and a lot of contraction and isolation, even when I do big weights.”

Lastly the difference between a first place and a second place is the smaller muscles (like calves, forearms etc) which people often neglect to train so I am always sure to train everything.

What’s your favorite form of cardio?

Weight training! I don’t really believe in cardio.

“My cardio would be a higher volume weight workout. I’d rather train twice a day splitting the body parts even more because in the end it’s all about burning calories, and by doing this I can take my supplements twice a day which helps me grow a lot more even when prepping for a show.”

It helps to keep that thick muscle, and you can also eat more food when you train like that because in the end you end up burning more calories because weight training burns more calories than cardio.  I never go off season like before so I don’t need to lose excessive amounts of fat to get stage ready.

What would you say are the two best exercises you can do for a wider back?

Well my Dad brought me up in the gym with wide grip pull downs and T bar rows. So what I used to do is take one of these exercises to start my back workouts and do like 10 sets of it to really focus on the upper back, and then carry on with other exercises. So that’s how I got my back quite wide.

Favorite bodybuilders:

Arnold is one of my favorites, but I like athletes like Branch Warren and Frank Mcgrath because of their ways of training, the more hardcore ideas. On the other hand I admire guys like Kai Greene and his very philosophical and psychological approach. I think the best would be to have a balance between the ‘hardcore’ and the ‘philosophy.’

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

I’d like to quote Shawn Ray: “Too often bodybuilding loses its beauty, and the shape that it had in Arnold’s days, and bodybuilding tends to lose its quality in our days. Words like classical, beautiful, artistic and old school won’t be used by some of the athletes today, for instance guys like Jay Cutler, Dennis James, these guys played Ronnie’s (Ronnie Coleman) game and chased his game in terms of being freaky and huge.” I like Phil Heath though because he still somewhat has that balance between the mass and the classical frame.

Favorite Quote:

“Ain’t nothing to it but to do it” by Ronnie Coleman

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

I’m a personal trainer, and I tell this to a lot of people, set your goals high but start with small steps, clean up your diet and lean it out (limit fat and sugar) and be consistent with that. Then use a blender A LOT. It should be your best friend in a body building lifestyle. Lastly consistency in weight training, diet and supplementation plays a very important role in succeeding in this game and train for the love of the sport and not just for the arms and the chest!

Where can people get hold of you?

Face book or at the Tuks student gym, that’s where I work (personal training) and train.

Related Images:

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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:

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