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 4×10
- Incline Bench 4×10
- Incline Fly’s 4×10
- Cable Fly’s 4×10
- Seated Calve Raises 4×30 (superset)
- Standing Calve Raises 4×30
Jaco De Bruyn Bicep/Triceps
- Standing Dumbbell Curls 4×10
- Seated Incline Dumbbell Curls 4×10
- Hammer Curls 4×10
- Preacher Curls 4×10
- Cable Pushdowns 4×10
- Cable Rope Pushdowns 4×10
- Incline Skull Crushers 4×10
- Dips 4×10
Jaco De Bruyn Shoulders/Abs
- Seated Dumbbell Shoulder Press 4×10
- Seated Lateral Side Raises 4×10
- Standing Barbell Lateral Raises 4×10
- Military Presses 4×10
- Cable Crunches 4×15
- Sit-ups 4×20
- Leg 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 4×10
- Incline Bench 4×10
- Incline Fly’s 4×10
- Cable Fly’s 4×10
- Cable Crunches 4×15
- Sit-ups 4×20
- Leg Raises 4×20
Jaco De Bruyn Back/Hamstrings
- Lat Pulldowns Wide Grip 4×10
- Lat Pulldowns Close Grip 4×10
- Low Row 4×10
- Deadlifts 4×10
- Lying Leg Curls 4×10 (superset)
- Standing Leg Curls 4×10
- Stiff Legged Deadlift 4×10 (superset)
- Hamstring Curls 4×10
Jaco De Bruyn Diet Plan
- Meal 1: Protein Shake, Oats, and 8 Egg Whites
- Meal 2: (Postworkout) Protein Shake
- Meal 3: Rice Cakes with Cottage Cheese and Tuna
- Meal 4: Chicken/Fish or Ostrich with Broccoli/Green Beans and Brown Rice
- Meal 5: Protein Shake, Nuts, Banana or Rice Cakes
- Meal 6: Rice Cakes with Cottage Cheese and Tuna
- Meal 7: Chicken/Fish or Steak with 2 green Vegetables, Brown Rice/Sweet Potato and Protein Shake
Supplement
- Isolated whey
- L-glutamine
- BCAA
- Casein (Slow Release Protein)
- Multivitamin
- Creatine
Jaco De Bruyn Accomplishments
- 2009: He won the Mr. Pretoria Contest.
- 2009: He was the first runners up at Mr. South Africa
- 2009: Fitness Model of the Year South Africa.
- 2010: He was among the top 8, Mr World Sports
- 2010: Heat Magazine Manwatch
- 2010: 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 Status
- 2012: Mr.Physique, Bodybuilding
- 2013: He was on the 3rd place on WBFF World Championships
- 2014: 4th on WBFF World Championships
Family
He is married with two sons.
Photo
Jaco De Bruyn