Jaco De Bruyn Biography
Jaco De Bruyn was born in 1984 in Pretoria, South Africa. He is a fitness model and a professional body builder. In 2009 he won the Mr. Pretoria show.
Jaco De Bruyn Career
In 2009 he entered the fitness industry entering his first show; Mr Pretoria show and he won.
A few weeks later, he placed 2nd in the Mr. South Africa contest, but he was awarded the Fitness Model of the year in the same show. After a successful start to his competitive career, Jaco took the rest of the year away from the limelight to develop his physique further.
In 2010 he represented South Africa in the Mr World Championships and he managed to be in the top 8.
In 2012 he earned a pro card. In 2013 he appeared in his first competition as a professional, placing a very respectable 3rd in the WBFF World Championships. A year later, he returned to the same show – unfortunately, he was unable to win, placing 4th.
Jaco De Bruyn Workout Plan
Jaco De Bruyn Chest/Calves
Flat Bench 4×10Incline Bench 4×10Incline Fly’s 4×10Cable Fly’s 4×10Seated Calve Raises 4×30 (superset)Standing Calve Raises 4×30
Jaco De Bruyn Bicep/Triceps
Standing Dumbbell Curls 4×10Seated Incline Dumbbell Curls 4×10Hammer Curls 4×10Preacher Curls 4×10Cable Pushdowns 4×10Cable Rope Pushdowns 4×10Incline Skull Crushers 4×10Dips 4×10
Jaco De Bruyn Shoulders/Abs
Seated Dumbbell Shoulder Press 4×10Seated Lateral Side Raises 4×10Standing Barbell Lateral Raises 4×10Military Presses 4×10Cable Crunches 4×15Sit-ups 4×20Leg Raises 4×20
Jaco De Bruyn Quads/Calves
Leg Extensions 7×30 (low weight)Squads 4×10 (heavy)Leg Press 4×10 (heavy)Seated Calve Raises 4×30 (superset)Standing Calve Raises 4×30
Jaco De Bruyn Chest /Abs
Flat Bench 4×10Incline Bench 4×10Incline Fly’s 4×10Cable Fly’s 4×10Cable Crunches 4×15Sit-ups 4×20Leg Raises 4×20
Jaco De Bruyn Back/Hamstrings
Lat Pulldowns Wide Grip 4×10Lat Pulldowns Close Grip 4×10Low Row 4×10Deadlifts 4×10Lying Leg Curls 4×10 (superset)Standing Leg Curls 4×10Stiff Legged Deadlift 4×10 (superset)Hamstring Curls 4×10
Jaco De Bruyn Diet Plan
Meal 1: Protein Shake, Oats, and 8 Egg WhitesMeal 2: (Postworkout) Protein ShakeMeal 3: Rice Cakes with Cottage Cheese and TunaMeal 4: Chicken/Fish or Ostrich with Broccoli/Green Beans and Brown RiceMeal 5: Protein Shake, Nuts, Banana or Rice CakesMeal 6: Rice Cakes with Cottage Cheese and TunaMeal 7: Chicken/Fish or Steak with 2 green Vegetables, Brown Rice/Sweet Potato and Protein Shake
Isolated wheyL-glutamineBCAACasein (Slow Release Protein)MultivitaminCreatine
Jaco De Bruyn Accomplishments
2009: He won the Mr. Pretoria Contest.2009: He was the first runners up at Mr. South Africa2009: Fitness Model of the Year South Africa.2010: He was among the top 8, Mr World Sports2010: Heat Magazine Manwatch2010: He was on the 6th place on Heat Magazine Hot 100 Sexiest Celebrities Worldwide.2010: He was on the on the 2nd place on Heat Magazine Hot 100 Sexiest Celebrities South Africa.2011: Mr. Physique Bodybeatiful South Africa.2011: He was 3rd on Mr. Physique, Fitness.2012: He was 2nd on Mr. Physique, Fitness.2012: WBFF PRO Status2012: Mr.Physique, Bodybuilding2013: He was on the 3rd place on WBFF World Championships2014: 4th on WBFF World Championships
He is married with two sons.
Jaco De Bruyn