Tag Archive: flexing



Hi guys and girls, Gert Louw from Cape Town.

Every year just after my birthday it is sort of a tradition for me to do a flexing and inspirational video.

This year it was my 52nd birthday.

So here is the video just after my birthday:

Click here to view video “Life INSPIRATION at age 52”

 

With this video I want to inspire a little.

Neither your age, nor your health should ever (!) stand in your way.

Now, most of you know by now that 12 years ago I nearly died and doctors did not give me any good news. But with faith I moved forward and apply healthy living on all levels and also did some house cleaning and moving closer to God ( I am a follower of Jesus Christ).

Obviously it was a long and hard road and the body took long to respond to this healthy living but the wheel did turn and it is keeping on turning as a result.

Now, I am not naïve in thinking everyone with serious health issues can and will turn around like I did, but what I do believe is that with faith in God and by living very healthy, one CAN make a huge difference. Obviously you need your doctor’s approval to embark on such a journey.

But, let me share with you the core of my healthy living

Gert Louw face2

 

My training program is as follows:

  • Mondays – Chest, Biceps and abs
  • Tuesdays – Shoulders, Traps and calves
  • Wednesdays – rest
  • Thursdays – Back, triceps and abs
  • Fridays – Legs, upper pecs and calves
  • Saturdays & Sundays – rest

 

My supplement regime

Health supplements:

  • ALA (Alpha Lipoic Acid)
  • CQ10 (Co Enzyme Q10)
  • Omega 3+6
  • Strong Multi Vitamin
  • Slow release Vit C

Muscle building supplements:

  • Whey protein powder
  • L-Glutamine
  • BCAA

 

How do I structure my training?

I do a 3-months Cutting phase with a very specific cutting phase diet and training with lighter weights at a higher rep range followed by 1 week rest and then a 3-month building phase with a very specific building phase diet and training with heavier weights to absolute muscle failure at lower reps (about 8 reps per set) followed by 1 week rest and the repeat.

This allow me to build muscle but also to recover the strained tendons and joints.

 

About my diets

I make use of one of the top fitness nutritionists in the field (BERNADETTE BEYER) to work out my diets for each phase according to my bodytype and goals. This is the crucial part of your success and without a very focussed diet there will be no success.

My blog contains a LOT of info for free that can help you through all these processes.

But for those interested, I also offer my exact training/supplem and diet system via the ADVANCED SYSTEM II (option E). The same nutritionist I use will also work out your diet solution and I myself attend to working out your training and supplement attack based. If you want to signup, just choose option E via the following link: https://gertlouw.com/contact-me

Now, everyone…happy training!

Cheers

Gert Louw

Gert Louw REACH FOR THE STARS small


Cheat and still win with your diet!

Click here to view video “CHEAT & STILL WIN WITH YOUR DIET

Now this is probably what everyone wants to hear – lol! BUT, the truth is, there are methods to cheat and still get to the top!

Life is not meant to be without a dessert once on a while…and I am talking Baked Chocolate Fondant with oozing real sweet chocolate out if it’s center with ice cream (real ! ice cream) liberally used. The same goes for the odd glass of wine/whiskey or beer or whatever blows your skirt up, even a chocolate!

A certain balance needs to be applied to stay sane with anything in life. I’ve just done a 3 weeks severe cutting diet, sticking 100% to it…and, it’s was hell! The more you are going to disallow yourself a treat once in a while, the bigger the chance that your diet will fail completely in the end. You would just say…”I had enough”. And you know what? I have big compassion for that…so let’s have a look here how (!) you can cheat regularly without crashing your diet and keep yourself sane and focused to stick 98% to your diet.

Sundays to Fridays – sorry that (!) is where you stick 100% to your diet.

Get yourself some sugarless, carb less, fat free sweets. Do some searching and buy those that have as little calories as possible…like below 10! Then during the Sunday to Friday period…pop a few (3-4) of those during the day when you feel the urge to treat yourself a bit. Apart from that – nothing else.

The key is always to eat all your regular meals and drink all your water (2L-4L)…THAT is what keeps you full and keep the urges to eat wrong away.

Obviously, if you are at your target body fat then some different rules apply. Then you are allowed 2 -3 cheats evenly spaced out during the week. But for this documents purpose, let’s assume we are dealing with all those that are still far from the target body fat levels.

Your cheat should be left for a weekend day…when you are less stressed, more relaxed and doing something you like. This cheat will go to great lengths to make you not feeling deprived of some great things and food in life. Even if you don’t feel like a cheat, maybe it is a good idea…simply to help you stay balanced and not feeling deprived later on in the week.

Gert Louw LEGS CB

Now, “HOW?” should you cheat?

There can only be one cheat and that cheat can only be once per day per week on just 1 day of the week!

First you eat the diet as normal for that day as specified.

Let’s look at the next cheat scenario’s:

1.       Ice Cream cheat / Soft drink / dessert cheat / potato crisps – once anytime during day. Then for 2 of your meals for the day cut out carbs completely. One small meals carbs and one larger meals carbs.

2.       Chocolate cheat 150g – anytime during day. The same as above:  For 2 of your meals for the day cut out carbs completely. One small meals carbs and one larger meals carbs.

3.       Alcohol cheat (500ml equivalent wine) – anytime during day. Usually late afternoon or evening you will use this cheat. So for the evening meal cut out carbs completely and ONLY clean fatless meat and salad…no sauces, no carbs, nothing else! And definitely no dessert. If you want dessert, then no wine! One or the other… [Note: be very careful with alcohol. It is the key reason why men, especially older men, struggle to loose fat around the tummy and have a bloated look to the tummy. Best is to cut alcohol COMPLETELY out and have other types of cheats.]

 

Remember that with any of the above cheats it will set you back 24 to 48 hours before your body reverted to the level before you cheated and only then will it be able to start losing fat again. So even though you have cheated it is STILL very much possible to loose fat for the week, but only within above rules.

 

I strongly believe that the only winning approach is a balanced approach. That keeps you focused and you feel like “life” is not deprived of you. Part of this balance is to cheat on a weekly basis with your diet by applying above wisdom!

 

Wish you all happy dieting and a great training week!
Gert Louw

http://www.gertlouw.com

Gert Louw green small

 


In all my coaching systems and many articles on my site, I regularly refer to the process of transforming into a wow physique by “climbing a ladder step by step”.

Facebook profil

Here I want to explain as to WHAT exactly I mean by that.

Now, many people think they are starting to climb the ladder and start transforming, and they actually start doing rather great, but then stuff starts happening…things like: getting sick regularly, tendon/joint injury or other serious injury or they lose hope because they just cannot put on muscle no matter how hard they train and some just cannot lose fat no matter how hard they diet.

This is when the train stops and they get off the ladder.

Not because it was not possible but because they LACK knowledge.

KNOWLEDGE in terms off:

  1. You CANNOT lose fat if the calories are too low…then your body enters famine mode and you WILL lose all your hard earned muscle first before it uses the fat – no matter how HARD you train! There is a sweet spot with calories where the body use fat for energy and keep muscles safe. You need to find it. (In my SYSTEMS I and II this is covered).
  2. You CANNOT build muscle if: caloric intake too low, body fat too low or you do too much cardio!
  3. You WILL get sick regularly if you continue pounding your body week after week, month after month, in the wrong fashion and you do not use certain basic health supporting supplements.
  4. You WILL run into serious tendon and joint issues if you do not alternate every 3 months between BUILDING and CUTTING phases to allow healing and strengthening.

All of these are covered in detail in my COACHING SYSTEMS (https://gertlouw.com/contact-me), but the bottom line which brings all these together are a continuous alternating between a 3 month CUTTING PHASE and a 3 monthly BUILDING phase.

Each Phase has its own specific training methodology and specific type diet.

The two phases are vastly different and by continuously alternating between them, you allow your body every 3 months to go through a process off:

  1. Loosing max fat while protecting muscles in Cutting Phase.
  2. Building max muscle at slightly higher body fat levels in the Building Phase.
  3. Allowing your body to be fed correctly for your exact goal and training methodology for each phase.
  4. Allowing tendons and joints to strengthen and recover regularly in Cutting Phase.
  5. Allowing the body a balanced and healthy approach preventing sickness and injury by not overtraining and stressing the body and immune system.

These 2 phases hold the KEY to climbing the ladder. One step on the ladder = 1 BP (Building phase) + 1 CP (Cutting Phase). After each step you will be able to see a significant difference in shape and size. THIS is how you climb up the ladder.

Look at the following graph showing the BODY FAT variation during the phases

This is what your body fat will do when sticking to my SYSTEM I or II training that incorporates these principles (BP = Building Phase, CP = Cutting Phase):

Climing the ladder BODYFAT

Every BP1 + CP1 covers a 6 month period. At the end of each of the cutting phases your body fat is lower and lower till typically after a 3 year period you reach crazy levels like 5% body fat.

 

Let’s look what your muscle size will do when alternating between the phases:

Climing the ladder MUSCLE MASS

At the end of each of the cutting phases your body weight is higher than after the previous cutting phase. That COUPLED with the fact that the body fat is lower after each Cutting Phase compared to the previous cutting phase makes a HUGE difference on how the body looks and the amount of lean mass you are carrying.

THIS (!) is how you climb the ladder…not after one cutting phase or one building phase but after various of these phases. Stopping with the process simply mean you stop climbing the ladder.

Simply put – After each Building Phase your muscle weight is higher at lower body fat levels, and during the Cutting Phase you show your results, keeping that muscles safe and dropping the body fat on each Cutting Phase lower and lower than in the previous Cutting Phases until after a few years you look back and say…”WOW!”

Wish you all happy training!

Cheers – Gert Louw

gert louw B&A

 

 

 

 

 


This is where a LOT of dedicated people get derailed completely! They get sick or injured and well, that is where their road to transforming the body stops…dead in it’s tracks. Until that point they are so motivated and charged up and then that happens…and the de-motivation is just too much. They just never get it off the ground again afterwards.

Right now, I am down from gym with kidney infection and this will keep me out of gym for close to 7 days. But after the 7 days off, I’ll be back doing one week light work and then all back to normal.

Not ONE of us are spared sickness or injuries. Now, injuries we can manage better especially with applying more wisdom as we get older (warming-up, stretching and simply avoiding high risk exercises for injury). But sickness is difficult to prevent. Sure we can apply the basics (anti-oxidants, multi-vit, CQ10 and ALA) and wash our hands regularly with anti-bacterial soap/spray, but even with that, chances are we will still get flu in the winter and still get the odd infection.

It is not a matter of preventing sickness and injuries but a matter of accepting that they form part of the training/body transformation environment as a given. You WILL get sick and you WILL get injured. But that must never (!) derail your efforts. Accept that it will push you back one to two weeks. Do not allow yourself to get negative about it, it is PART of the whole process and those with a winning mindset accepts that!

Now, what is even more important is that after a week of sickness, be careful to go in full force back to gym. Your body is still weak and in a process of recovery. Your immune system not nearly back to normal. Pushing yourself to the limits the first week back can and most probably will result in a recurrence of the sickness even to a worse degree putting you out gym for 3 weeks or more. That first week back after being sick make sure you do not do more than 50% your normal capacity. Go through all the motions and exercises but keep the exertion levels low.

Then the 2nd week back in training you will find you feel yourself again. That is where you start pushing the limits again.

A KEY ingredient of the winning mindset is to force yourself to stick 100% to your diet while sick or injured. Doing this will go great lengths to keep the motivation levels high! This is NOT the time to binge or eat what you want. This is the CRITICAL time to feed the body correctly. Sometimes I experienced when going back after a week sick I actually am in better shape than before, simply because of the control I had with my diet and my body that actually had a well deserved break!

Now, my timing for my kidney infection is real bad because 21st May I got a photoshoot coming up. But that is where all your hard work you have put in over the previous months and years will show the dividends…

Wish you all good health and injury free training!

Gert Louw

http://www.gertlouw.com

Gert Louw INJURY

Vacation flexing!


I had a 10 day rest with wife and kid. Few months then I am hitting 52.

So while rested and relaxed I just always seems to have the urge to flex the hard earned muscles a bit!

We (me, wife and kid) visited all the local quaint little towns and wine farms – Hermanus, Struisbaai, Agulhas, Napier, Standford, Bredasdorp, Arniston, etc…

On my last day I did a short flexing video while we were eating out at one of the restaurants on a wine farm – dicy move, because I took it in the public restroom of the restaurant (thus while I kept my sunglasses on!).

During the holiday after 1o days of no training, binging and eating just what I wanted. Picked up about 2kg body fat.

In fear of being busted while doing the video in the restroom (which would not have been nice, actually real bad!), I finished up as quickly as possible – so it is a short vid!

Click here to watch video “Restroom muscle flexing”

 

Here are a couple of photos while on holiday:

Now for the next 3 weeks I am preparing for photoshoot and get body fat levels down with at least 1.5% – 2%. No wine, no binging…sticking perfectly to diet!

Wish you all happy training!

Cheers

Gert Louw

Wishing you MANY muscles for 2016!


A BIG THANK YOU to all of you who shared my life in 2015 – leaving comments on my blog, for reading my blog, for sending me emails, watching my videos.

It is MUCH appreciated and together we enrich each others life’s!

 

Click here to watch video “Wishing you MANY muscle for 2016!”

 

May 2015 bring you MANY muscles and great health.

I wish you also a MERRY CHRISTMAS to all celebrating our Lord Jesus Christ.

May His peace be with you in 2016.

Gert Louw signing off for 2015…

Gert PB

My training & diet available here: https://gertlouw.com/contact-me

Merry Christmas!


This video I’ve made for all my followers to say a big THANK YOU. It was awesome to have you part of my life in 2014.

I wish you and your loved ones a MERRY CHRISTMAS celebrating Christ and a very blessed 2015…with many muscles and a healthy fit body!

May God bless you!

Gert Louw

 

gert campingb

 

WEB BICEPS FLEX-OFF 2014


Hi everyone!

It is time for the 2014 WEB BICEPS FLEX-OFF video.

This time it is divided into three separate videos:

Big Gunz (over 20″)

The first contestants photo has already been busted as a fake. Here is the original vs. the fake below it.

busted

 kkkk

 Young Muscle

 

Here is the full nominations received for each of these categories:

 

Do you want to nominate someone for the 2015 BICEPS flex-off videos?

Please complete the form below:

 

BIG GUNZ – over 20″

10513977_1442950932637437_1029098696_n 10546939_674314855990062_1996437581_n AhSummer Alexey-Lesukov- IWantThis JoshBergeronArm kkkk laneous_aesthetic_male_bodybuilders nick medici22 Peter_Molnar02 Tomas Bures tumblr_lqymcpG8qQ1ql2o0ko1_1280 tumblr_m2howaffdx1rq0x0jo1_1280 tumblr_m3lyw6pjk51r48uldo1_1280 tumblr_m3tq37BSte1r48uldo1_1280 tumblr_m69bvkPScJ1qh54ymo1_1280 tumblr_mb35zqgHeO1qj5m58o1_500 tumblr_mch5539QIy1rsb9wmo1_400 4338937052_b0bc79b7ed_o tumblr_mgvofvaxi81s1gc66o1_1280 tumblr_mh6w5u3BDv1rx9gr2o1_1280 tumblr_mh70zl3jzP1rj0pj8o1_1280 tumblr_mjlk2sgl3K1rndh7oo1_1280 tumblr_mkmkonZKFv1qjz6zwo1_1280 tumblr_mkzp2uVTyq1rrvgobo1_400 tumblr_mm928vnymu1qkgbfeo1_1280 tumblr_mmbosqQ19Y1rs4ej4o1_1280 tumblr_mmorecd61f1s404hro1_1280 tumblr_mn2o4mjzLp1s1gc66o1_1280 tumblr_mnnykncBNd1rx9gr2o1_1280 tumblr_moqdh9HJnn1qk5bhro1_1280 tumblr_mrky3qSNCe1s5yvm8o1_400 tumblr_mrvkv3ipmC1sg1zfbo1_1280 tumblr_ms4ts96OnH1rx9gr2o1_1280 tumblr_msbqietKNU1r8ded2o1_1280 tumblr_msve37xeOe1rims2yo1_1280 tumblr_mt7wwh7rdW1s1gc66o1_1280 tumblr_mtvoje7TgC1qz7b12o1_1280 tumblr_mu96jhnTlT1r5nmbpo1_1280 tumblr_muldjdskZo1sjbzjwo1_500 tumblr_mvwfo7IFmo1rtgmano1_1280 tumblr_mwyjp3nNwL1s9yvwso1_400 tumblr_mxrts8FIcC1qetzouo1_400 tumblr_mxwi83EgKA1s1gc66o1_1280 tumblr_mz86vdFpou1qk5bhro1_1280 tumblr_mzsfmr37aG1reh135o1_1280 tumblr_n0aiz2MeDz1sk0c87o1_1280 tumblr_n1f9c3CuDK1qz7b12o1_1280 tumblr_n2ark4pTTr1rs4ej4o1_1280 tumblr_n2f8fy02al1s1gc66o1_1280 tumblr_n3dlwfp7QQ1sansrfo1_1280 tumblr_n5mautd85K1tw2cg7o1_1280 tumblr_n6ca3d23GR1s1gc66o1_1280 tumblr_n6eokwPyVy1s1gc66o1_1280 tumblr_n6irxa6s0S1s321edo1_1280 tumblr_n6kitv0fy81rrvgobo1_1280 tumblr_n8ez42jQBj1tg1fe2o1_500 tumblr_n8tdis4dkD1s404hro1_1280 tumblr_n9drbpjbtt1st77jqo1_1280 tumblr_n11w7uo55u1s1gc66o1_1280 tumblr_n67uvoStp61r0qx9qo1_500 tumblr_n79puaEnpg1srxwx9o1_1280 tumblr_n141rvFdvf1sunobpo1_400 tumblr_n430weX6nA1s404hro1_1280 tumblr_n689obmKhC1s1gc66o1_1280 watermark

 

YOUNG GUNZ

_ljo49kjlcR1qcbnafo1_500 _lkkrbiEF5O1qgnfedo1_500 10289804_287466438095546_4262617049050079918_n 10378011_298773610298162_3784756134064494376_n 10441959_296360563872800_8533353965306454133_n 10446717_297545553754301_6673060430973272343_n 10565059_311831445659045_7397513574535288761_n A_day_in_venice_beach_flexing_at_muscle_beach_golds_gym_and_stuff cover cover2 cover3 cover4 Front_June11th jb09 jeremy-corbitt_a joseph rakich sam-schrader_b teen_muscle_morph_3_by_theology132-d7bdonu teen_muscle_morph_7_by_theology132-d7j374s tumblr_lzqugheTqg1r9bk81o1_1280 tumblr_m1myoxhUVx1rpwlago1_1280 tumblr_m39h04iLHd1r1rwbmo1_1280 tumblr_m84syzKpIU1rckgrso1_400 tumblr_m873g9FWNW1rckgrso1_500 tumblr_ma94kvqD5i1r1t9veo1_1280 tumblr_mb4bxhR0801rckgrso1_500 tumblr_mdne0rA7rZ1r46g1go1_400 tumblr_me8ynogdoh1rtsa3qo1_1280 tumblr_mebdi6JBWS1rhl19ko1_1280 tumblr_mejahwwM4J1r8cnw7o1_1280 tumblr_mftdscjQRo1rmjd3no1_500 tumblr_mgg5tpEPfl1qj5m58o1_400 tumblr_mgno0xS8t61qk5bhro1_1280 tumblr_mhj5cr6edz1qk5bhro1_1280 tumblr_mip2zsVWKk1r46g1go1_500 tumblr_mln3jkdxxM1rrvgobo1_1280 tumblr_mln3jkdxxM1rrvgobo3_1280 tumblr_mma1visE1u1s1gc66o1_1280 tumblr_mms0r1iDfk1rdkxsio1_1280 tumblr_mmvzrxNMlz1s1gc66o1_400 tumblr_mnzr9gJKfR1s1gorgo1_1280 tumblr_modkmdD44C1spm8q0o1_1280 tumblr_mp61giPBph1sy2tlco1_1280 tumblr_mptk56gcGY1s1gc66o1_1280 tumblr_mq5j4rdhJd1rhl19ko1_1280 tumblr_mqiy722gJb1r854wxo1_1280 (1) tumblr_mr3d3z4OTi1qgzh68o1_500 tumblr_mrfv1pw61q1s1gc66o1_1280 tumblr_mrvlc8u3kd1sg1zfbo2_1280 tumblr_mty1lrec2H1ru4pgxo1_500 tumblr_mu49ozEE2u1sifxt3o1_1280 tumblr_mvnzllhlxl1rgnlw9o1_1280 tumblr_mw0erhjEny1rezkm7o1_1280 tumblr_mw1r6v8Gq91s1gc66o1_1280 tumblr_mwouc3z5FR1six5o1o1_400 tumblr_mxau0ekAkG1qb6dqoo1_1280 tumblr_my8wsiqfq21rgnlw9o1_1280 tumblr_my9mfybLse1s5s4xeo1_1280 tumblr_myjl4rDZDZ1s1gc66o1_1280 tumblr_myof6z8tN21s7rn89o1_1280 tumblr_mzandopjEm1rdn3tvo1_1280 tumblr_mzj5crxfk31reh135o1_250 tumblr_mzre2vT3p41qgzh68o1_500 tumblr_n1l4wb6Tdm1rfqc7qo1_1280 tumblr_n2g6j8vFSf1sifxt3o1_1280 tumblr_n2hzvwIpu71t0mdhso1_1280 tumblr_n2yvgxX6CP1s4t6zbo1_500 tumblr_n4ign5PCkm1qkgwhmo1_500 tumblr_n4q9wdLapZ1qk5bhro1_1280 tumblr_n5a9l6CvhF1rs4ej4o1_500 tumblr_n5edekesPc1qz7b12o1_1280 tumblr_n6d8dliZMT1r09a89o1_1280 tumblr_n9cs2y2ssf1r09a89o1_500

Entries for the 2015 videos is now open and closes 1 Aug 2015.

Happy Training! Cheers…

Gert Louw

 

free transformation program


Just finished my 3 months building phase and very pleased with the results.

I added decent size without adding too much bodyfat.

When I can see my 6-pack at the end of a building phase I am always pleased!

8 Months to go then I am 50 y/o…and my promise to myself (if God’s will) is that I must look the best ever when I reach 50!

For those that do not know my program – I am following a 3 month cutting phase followed by a 3 month building phase and then alternate between the two. In between the phases I take a week to 2 weeks break from training to let the body heal and recuperate.

The cutting phase is higher reps with less weights and little carbs and the building phase is less reps with higher weight and slightly more calories.

For detailed discussion regarding my training program you can view my post: https://gertlouw.wordpress.com/my-transformation-program/

Gert Louw

 

Here is a short flexing video I did 2 weeks ago when I finished my building phase.


 After a year of web voting, finally the results is available for the WEB BICEP FLEX-OFF 2012 contest video .

Here is the results video:

Special thanx to Leo from “The Fight Club” who helped to combine and counted all the votes.

The original 2012 contest video:

 

See https://gertlouw.wordpress.com/2013/05/26/web-biceps-flex-off-2013/ for the 2013 contest video

Entries for the 2014 contest is now open (until May 2104) – if interested, email: gertlouwljc@hotmail.com

Web BICEPS Flex-Off 2013


Here is the 2013 video:

Choosing contestants is always a very difficult challenge due to the sheer amount of quality flexers out there – shape and aesthetics is critical above sheer size.

However, making an HD video requires good quality photos of each contestant and that is much more difficult to find. The guys all have photos and most good ones but few of a high enough quality to be used in the vid. So that immediately narrows down the field of contestants quite drastically.

One contestant I really wanted to include but could not (photos not in focus) is Flipie Du Preez from South Africa, 18 years old and serious good muscle and aesthetics.

Flipie du preez Flipiedupreez Flipiedupreez2 Flipiedupreez4 FlippieduPreez

Will monitor him and if the photo quality improves I will most definately include him in the 2014 vid.

The enlisting for the 2014 vid is open until the last day of August 2014. Email me at gertlouwljc@hotmail.com if interested but please make sure you have good quality photos.

Here follows the rest of the great flexers I wish I could have used for the video but could not due to unacceptable quality photos:

 

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My first flexing video


At loooooong last I made a short flexing video.

All footage shot during the 2nd week of Jan 2013.
My training is spot on and weight now at 87.5kg, 8% bf (bodyfat) and 1.75m tall. (For those that don’t know – I am 48 y/o.)

I am busy cutting right now to lower bf from 8 to 6%. This should take me 2 to 3 months…slow process to ensure I loose no muscle but only bf.

The following changes is applied to my normal training program:

  • Close to the same diet as before just make sure I cheat less often and decrease carbohydrates (complex and simple) intake slightly (about 15%).
  • Same training as before with exception of 15 reps per set and not 8 as in the growth phase of the program.
  • Decreasing all my training weights for all excercises by approximately 1/3 of the weight size.
  • Muscle failure at approximately the 15th rep in each set (instead of the 8th rep as in the building phase).
  • Minimal rest inbetween sets…sweat baby sweat! (If too exhausted = 1 min stretching)
  • Introduce more supersets and more burnout sets (to maximize energy expenditure).

Will post update photos soon on lower body fat levels.

Wish you all a blessed 2013!
ScoobyMuscle (Gert)

 

 

gert2

gert2

Here is a motivational video I did a few months ago:

WORLD WIDE WEB BICEP FLEX-OFF 2012

Anyone want to enter for the 2013 vid? Email me at scoobymuscle@hotmail.co.za

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