Jaco de Bruyn. Diet: 80% of what contributes to a beautiful body is determined in the kitchen – and it took me years to realize this.6 photos

If you don’t follow a diet plan, you will never achieve the body you dream of. I always make sure to eat at least six times a day, consuming at least four protein shakes in addition to my regular meals. Here’s my daily meal plan: Meal 1: Protein shake, oatmeal, and 8 egg whites. Meal 2: (Post-workout) Protein shake. Meal 3: Rice pancakes with cheese and tuna. Meal 4: Chicken/fish or beef with broccoli, green beans, and brown rice. Meal 5: Protein shake, nuts, banana, or rice pancake. Meal 6: Rice pancakes with cheese and tuna. Meal 7: Chicken/fish or beef with 2 vegetables and brown rice. As for my training routine, it’s quite straightforward. I believe in focusing on one body part per day to ensure that each muscle group gets enough attention. I also change my exercises every 8 weeks to prevent my body from getting used to the same routines. During each workout session, I always strive to perform 4 sets of each exercise with no more than 10 repetitions per set. I find that this approach yields the best results. Patience is essential in this sport. On Mondays, I work on my chest and calves. I perform exercises such as bench presses, incline bench presses, declines, cable crossovers, calf raises while sitting, and calf raises while standing. On Tuesdays, I focus on my biceps and triceps. I do exercises like seated bicep curls, inclined bench presses with biceps, cable pushdowns, triceps extensions with a cable, and French presses on an inclined bench. On Wednesdays, I train my deltoids and chest. I perform exercises such as seated dumbbell presses, dumbbell rows, cable crossovers with dumbbells, cable curls for the deltoids, and cable crunches. On Thursdays, I work on my quadriceps and calves. I do exercises like leg extensions, squats, lunges, and calf raises. On Fridays, I focus on my chest and abs. I perform exercises such as bench presses, incline bench presses, cable crunches, and seated dumbbell presses. On Saturdays, I train my back and hamstrings. I do exercises like wide-grip pull-ups, narrow-grip pull-ups, pull-ups with a strap over my shoulders, dips, and squats with added weight. On Sundays, I take a day off to rest and recover. This is my daily routine, but I’m always open to trying new methods and experimenting with different training approaches.