Jaco from EHPlabs on Vimeo.


Jaco De Bruyn is affectionately known as a leading international male fitness icon. He holds many prestigious accolades, including his vote as the World Fitness Male Role Model of the Year 2016, and his title as a WBFF Pro. Jaco is an embodiment of the EHPlabs ethos and a perfect example of what health and fitness is all about.


1. What got you started in the fitness industry?

I always liked looking after myself and my body and I was very successful in the modelling industry in South Africa so you had to always look good! I had to make a decision whether or not I was going to go full on in the model industry or bodybuilding, so I decided to combine the two and get into fitness modelling. I decided to compete in 2011 and won 3 years in a row in SA and that’s when I knew this was a journey meant to be. The passion has grown so much and I have already built a huge platform for myself in the industry, now it’s part of my life and I strive to inspire young individuals on a daily basis. Now it’s not a challenge anymore it’s a lifestyle

2. Where does my motivation come from

I have a quote I live by and it goes like this: ’who needs motivation if you are doing what you love’’ the things that drives me is people that are successful in this industry all over the world. I have such an incredible passion for what I do that it drives me even more to help others achieve what I achieve and I believe I have a few people around the world that will back me up on this. A lot of athletes are very secretive on their doings and achievements and I don’t really understand why. Rather help grow this sport by sharing. Success and results motivates me big time because it service a purpose and getting all this love and support on social media plays a massive role.

3. What does your typical weekly workout plan look like?

My workout routine is nothing special really;. I also do change my program every 8 weeks so that my body doesn’t get use to the same routine over and over. I always try to go my heaviest with each set but my main focus is always keeping perfect form. My body responds well when I do 4 sets per muscle group and never more than 10 reps, I also like to end my 4 sets with 1 more set where I burn the muscle until failure with lower weights. My message to you is plain and simple and that is to forget about always wanting to go heavy and just focus on your form as you will gradually get stronger along the way anyway. Patience is your main ingredient in this sport!But at the moment it’s something like this:

Monday- quads

Tuesday- biceps and calves

Wednesday- shoulders and calves

Thursday- back and abs

Friday- chest

Saturday- hamstrings and calves

either rest or weak points

4. What is your favorite body part to train?

I would say chest and back.

5. What is your favorite EHPlabs product and why?

Supplements adds great value to my actually regime and being part of such an amazing brand helps a lot to get the best out of your results, saying this I mean that all EHPlabs products are amazing and of extreme high standard, but being an athlete and a beginner in my day I have used a lot of brands and protein shakes always had to be drinkable and Oxywhey is by far the best tasting one I have ever had. Can’t imagine my life without it!

6. What are your thoughts on cardio? Do you prefer HITT or LISS?

I get asked this question probably in every single interview I do and to be brutally honest Jaco de Bruyn hates cardio, I promise you I never ever do it! I much rather diet 4 weeks longer than stepping on a treadmill, however don’t get me wrong I do believe that cardio is extremely important and it needs to be done, I’m just lazy.

7. If you could choose to have a superpower what would it be?

Interesting, mmmm I would say to be able to read minds. Then at least I would know all the secrets in the fitness and bodybuilding worlds ha-ha – see where I’m going with this???!!!

8. What 3 items from your gym bag would you take with you to a deserted island

Well if it was 3 items that were in my gym bag I would say my EHPlabs BCAAS , IPod and cellphone

9. What superhero best describes you?

I would like to think the hulk ha-ha

10. What advice would you pass onto anyone that was looking to start their fitness journey and use supplements?

1.Focus on your diet and make sure its 100% right for what you want achieve
2.Train your legs
3.Have patience, building that perfect physique takes years, make sure you educate yourself on how it works to build muscle, this includes subjects like training, diet, and supplementation

11. In your typical week what is your diet like?

This is the one thing I do focus on a lot, took me years to realize that it’s all about diet! If you do not stay on track with what you need to eat you will never get that dream physique, I know it’s easier said than done but true to me good at least 5 days of the weak. We all want to party and have fun and yes you should because otherwise you lose out on life, but keep that balance again. 80% of a good body starts in the kitchen and it took me a few years to learn this. If you don’t diet properly you will never get your physique the way you want it. I always try my best to have more than 6 meals a day and at least 4 shakes.

•Meal 1: Protein Shake, Oats, and 8 Egg Whites
•Meal 2: (Post workout) Protein Shake
•Meal 3: Rice Cakes with Cottage Cheese and Tuna/lean steak
•Meal 4: Chicken/Fish or Ostrich with Broccoli/Green Beans and Brown Rice
•Meal 5: Protein Shake, Nuts, Rice Cakes
•Meal 6: Rice Cakes with Cottage Cheese and Tuna
•Meal 7: Chicken/Fish or Steak with 2 green Vegetables and Brown Rice/Sweet Potato