Starting the 3-month Building Phase

Returned today to gym after a 10-day break with wife and kid.

Lazying around doing nothing and ate lots of chocolate! Visited Pearly Beach and a warm water Spa in the mountains – good family bonding time.

But back to business and now I start with my 3-month building phase.

Meaning, fewer reps per set (max 8) and fewer sets per session (max 16) and MUCH heavier weights (failure on 6-8th rep of each set).

This is my kind of food…I love the intensity of the building phase.

During it, I increase my daily calorie intake slightly but not with more than 15% – just to help the muscle growth a bit.

Otherwise I keep on eating very lean and very healthy with lots of raw veggies and some fruit and 10 glasses water per day.

I eat about 1g protein per kg bodyweight – it is less than most suggest, but I keep it rather low to keep pressure off the kidneys.

Here are a few pics I took upon returning to gym after the 10-day break (49 y/o…going on 50 now, eish!)

(Some damage as u can see from doing nothing for 10 days, less definition and hardness to the muscles but I should recover that within the next 2 weeks.)after 10 day rest

gert2 gert

The first two weeks went great with the growing phase.

On ALL my excercises my max weight has increased rather drastically. A proof that 3 months lighter weights with higher reps alternated with 3 months low reps heavy weights and short break in between really WORKS. It increase power drastically and allow tendons and joint enough time to heal and strengthen.

Here is a pic I took during week two of the building phase (10 Oct 2013):


Happy training everyone!


Author: gertlouw

In the deepest south of South Africa you will find me. Dwelling in the most beautiful city in the world, Cape Town. I live close to God and try to follow in the footsteps of Christ as led the Holy Spirit. I am a fitness freak right now…but struggle with the cardio – my body just not built for much cardio! The weights I LOVE throwing around! The battle against the weights and intense strength required, is really my cup of tea! I am one of those LOUD guys in gym while training, that’s why I train when as little as possible people around…lol! Starting now with my building phase (3 months) and me and my training partner is really pushing each other to new heights. He is more cardio orientated than me so he is currently KILLING ME! SO 6-PACK, I AM WAITING…SHOW ME HOW DEEP YOUR CUTS CAN GO! Other passions include Karate and Judo and wrestling (and off course surfing for many years). Karate I did for many years, Judo 4 yrs and for a short period kickboxing until I was knocked silly one time with blood all over and teeth protruding through my lip, but if I have to choose over, I would choose wrestling…simply because of the brutal power against power game with your opponent. Love it. Love my home theatre hobby, making youtube videos and spending time with family! Can’t wait for 4K projectors to hit mainstream! For those interested, this blog is my database of all my fitness and transformation knowledge. And NO (!) I am not getting any money for it, not selling anything on it and neither do I promote anything on it or getting sponsored by anybody. My blog is simply where I want to help other guys living a healthier life and become the best they can be, inside and out and ultimately it is my legacy I want to leave my one and only son – now 7 y/o and already eager to get his 6-pack! I started my healthy living after a very close call with death at age 40 and since then fighting against severe kidney and liver damage. Don’t like talking about it, but this is now 10 years after I was given 2 years to live. After much hardship one of my main aims now is to assist other guys with healthy living and transforming themselves inside and out. I don’t know how much grace will still be given me, but I live now every moment to be the best I can be. To be the best bodybuilder I can be, the best father, best husband and best friend to those whom my paths crosses. I want to live a life worth living and not just do what excites me or pleases me. Living with grace everyday, death becomes a closer reality. This is how I view it: ~DEATH~ A sick man turned to his doctor as he was preparing to Leave the examination room and said, ‘Doctor, I am afraid to die. Tell me what lies on the other side..’ Very quietly, the doctor said, ‘I don’t know..’ ‘You don’t know? You’re, a Christian man, and don’t know what’s on the other side?’ The doctor was holding the handle of the door; On the other side came a sound of scratching and whining, And as he opened the door, a dog sprang into the room And leaped on him with an eager show of gladness. Turning to the patient, the doctor said, ‘Did you notice my dog? He’s never been in this room before. He didn’t know what was inside.. He knew nothing except that his master was here, And when the door opened, he sprang in without fear. I know little of what is on the other side of death, But I do know one thing… I know my Master is there and that is enough.’ Feel free to contact me directly if you wish. Reading this far, the last bit important info on me you need to know, is that my anchor in life is Jesus Christ. Please bear in mind, English is my 2nd language and as a result their might be spelling, grammatical and other language errors in my blog – I do apologise for this! Wish you all many blessings. Gert Louw

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