Tag Archive: food



Hi guys and girls from a very cold Cape Town. We just missed day zero here in Cape Town and nearly ran out of water so we are so glad the rainy season is upon us. We pray for a good one!

Ok, back to the topic…

Click here to play video “MOTIVATION FOR GYM

Many times we feel demotivated because our efforts seems like a drop of water in the ocean. We feel we will never get there and the progress we make is so small that it makes no difference. This is when many, many people give up on their hopes and dreams.

Let me put it to you like this. Your efforts may just “feel” like a drop of water in the ocean, but the truth is the ocean are made up of many, many drops. All your hard work, sweat and pushing through with the diet is like many drops together and counting this up over a period of a year, two or three makes for a LOT of drops that start to form an ocean.

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Success is NEVER a short term thing, it is a long-term lifestyle that brings dividends to those pushing through. It is not a mater of feeling like training or dieting, you HAVE to train and diet. It is like working, you HAVE to work you don’t have a choice. The same goes for training and dieting, you HAVE to just do it. You miss work only when you have a sick note, same applies to training and diet.

Off course there will be stumbling blocks, sometimes major one’s. Last year (2017) I could not train for the whole year due to severe health issues. But when that stumbling block is out of the path, then we pick up the pieces and get back to gym and eating correctly. Stumbling blocks are a given and part of life. We cannot truly avoid them and we have to make them part of the game. The key is just to always resume after each severe stumbling block. And few stumbling blocks is bigger than the one I faced in 2017 (banned  by doctor for 12 months from gym due to severe bad health from drinking dirty water – nearly, nearly died!). But we must get up and continue. So I am back at gym and slowly building up the body again with the winning recipe. Off course it will take some time…after 40 any setback takes up to 2-3 times as long to get back to the level one had before the setback. And the older one get, the longer this recovery time takes. BUT, the fact is, we CAN get back to that level and might even surpass it and that is the goalpost and reality for those that keep getting up and push through.

For those of you interested in my ADVANCED COACHING SYSTEM II specifically developed for the over 40 individual, have a look here: https://gertlouw.com/my-transformation-secrets/

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So to all of you that do not feel like training or sticking to that diet because it looks like your efforts are worthless, let’s pick up the pieces and just MAKE IT HAPPEN because all those efforts together start forming an ocean for those that keeps pushing through! You WILL reach success with this mindset.

Wish you all a blessed week of training.

Gert Louw

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Ladies, sorry but this is for the eyes of guys only! For guys under 30, not really applicable to you but then again to be educated will help you to deal with this problem swiftly whenever it ever arises.

Click here to watch video “OVER 40 – HOW TO SAY NO TO THE BLUE PILL”

 

So, you are over 40 (or like me, waaay over 40) and it does not do any positive things for your ego knowing you need that blue pills in the cupboard. Now, you might think that us “older” guys should in any case not be interested in sex and stuff. Well, I reckon there are many over 40 guys out there that, due to their totally unfit and unhealthy lifestyle, probably live a life unwillingly devoid of sex. But that is no fun at all! I am over 50 and well, I LOVE sex and all related kinky “things”. The fact that I am fit, healthy and active most probably play a big role in this. So as long as I am able I am going to have great fun with my wife deep into my old age and you youngsters can frown all you want!

But alas, the fact is we are not 18 anymore and no matter how fit or how healthy we live, when you are over 40 the need for the blue pill become an increasing reality.

Let’s look at the 3 levels of attack on how to deal with this “problem” and avoid that dreaded blue pill.

First level of attack.

  1. No smoking
  2. Little drinking
  3. Changing unhealthy living and eating habits
  4. Embark on a fit lifestyle

All these things have a massive impact on blood flow and a man’s ability to maintain a strong erection.

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 Second level of attack.

With above in place we now move on the 2nd level of attack.

  1. Ensure your blood testosterone levels are healthy (if not get the doctor to prescribe TRT – don’t mess around with this. Low T levels have severe negative medical implications for your health).
  2. Ensure cholesterol levels are healthy.
  3. Ensure blood pressure levels healthy.

Third level of attack.

Ok, now for the magic. You’ve done all of the above, but eish…you are still not happy with your performance between the sheets. The memories of your rock-hard-ability during youth is now but just salt into a raw wound for you.

But not all are lost. You still can avoid the blue pill and get very close to that young man ability, even exceeding it. There is a stack out there that is not only great for your bodybuilding efforts but also have magical positive effects to make you feel like a young man again.

And no (!) it is NOT steroids and not hearsay either. It is not Facebook fake news and neither bro science. It is solid real science and I can personally vouch for it’s effectiveness…my wife too (although I would never tell her this secret…she thinks it is just my virile self)!

The stack works in the same way the blue pill works, by enhancing blood flow but goes much further than this. You will find sensations you never had before. Plus the size, especially the flaccid size, is impressive to say the least. None of this “shriveled up thing” anymore, but only impressively solid-looking, flaccid or not. And great news for some guys, this stack also stimulates libido. Yes, you actually want sex. So if this has been a problem in the past, then this stack might just be the solution you were looking for.

Any side effects or negative things about the stack? Apart from that you must get the approval of your healthcare provider since it might interact with certain medications, especially depression meds, there are only good news about this stack. The stack could even help lowering your blood pressure. Is great for vein health and a many other things.

Let’s look at some of the more obvious benefits of this stack:

  • improved cardiovascular endurance
  • can boost muscle mass
  • reduce fat levels
  • improve general health
  • stimulate release of growth hormone
  • lower blood pressure
  • increase sexual drive/libido, especially in older men
  • enhanced mood levels (treating depression)
  • increased metabolism
  • increase mental clarity
  • appetite suppression
  • improve sexual stamina
  • help control migraines and inflammation

So what is this magical “blue pill replacement” stack to make you spark again?

 

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BLUE PILL REPLACEMENT STACK

  • L-Arginine (4g upon waking up on empty stomach and 4g just before training on empty stomach) From the brand I use this is 6 pills morning and 6 pills before training.
  • L-Tyrosine (1.5g upon waking up on empty stomach and 1.5g just before training on empty stomach) From the brand I use this is 6 pills morning and 6 pills before training.
  • L-Ornithine (500mg upon waking up on empty stomach and 500mg just before training on empty stomach) From the brand I use this is 2 pills morning and 2 pills before training.
  • Citrulline Malate (1g upon waking up on empty stomach and 1g while training) From the brand I am using this is 1 standardized scoop in morning and 1 scoop I drink during training.

How soon does it start working? Some effects will be experienced within a few days but the full effect is experienced after a period of about 6 weeks. This is great for health (including sexual health), bodybuilding and many other positive things, so this is a stack you can and should be using non-stop. However, as stated earlier, you must get your healthcare providers approval for any supplement changes, just to be on the safe side.

Here is a photo of my stack.

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I buy everything at my local pharmacy (Dischem) but most health shops should stock these goodies. Except maybe the Cutrilline Malate which you might get from a bodybuilding supplement store since it is considered a pre-workout supplement. There are many different brands, but one of the more trusted brands is always SOLAL.

Want my transformation system customised to your body and goals? Have a look here: https://gertlouw.com/my-transformation-secrets/

So guys, let’s not take this lying down…hmmm, wrong words, let’s actually do take this lying down and recapture the virility of our youth. Just make sure wife is using a contraceptive though!

Wish you all happy training.

Gert Louw

www.gertlouw.com

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Over 40 training and joint pain – what to do?

Click here to watch video “Over 40 Ultimate guide for dealing with join pains”

This is very familiar territory for every over 40 guy. We nearly all struggle with joint and tendon pains.

Some of us accept defeat and enter potbelly territory. Well if are you like me, then we refuse to accept even the word “defeat”. It is not in our vocabulary.

But we cannot ignore the aches and pains. So how do we deal with it?

First, the fact is, it IS good, very good, for the over 40 body to be involved in resistance training. That has been proven beyond any doubt by many science studies.

We must just find a way of dealing with the “problem” and not too simply, give up! Dealing with it involves wisdom and quite a few things that we need to do to effectively relief the pain.

Before we start discussing what must be done, remember – NEVER train through pain. You will make whatever the problem is MUCH worse. As you get older you will have to regularly change your exercises and even your whole workout approach and regimen to periodically side-step pains and aches in tendons, joints and back. This is a given. BUT…never, ever, stop training because of pain…adapt and change. Always keep training with what you can do, even if it means a total different temporary training approach.

Joint pain (and tendon pain) is not just simply a result of training heavy. MANY factors play a role.

Let’s go through the list of the things you need to do to relief/avoid tendon/joint pain:

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TRAINING

  1. You must have a cutting (lighter weights, higher reps per set) and building (lower reps with higher weights) phase in place to allow regular “rest” periods for the tendons/joints. Phase lengths should be roughly 3 months each.
  2. Consider training lighter for a 6-month to a year period if you struggle with a serious tendon/joint issue.
  3. Very important – never bend your hand upward or downward when lifting, but keep it all times in a straight line with the for-arm. Bending the hand during heavy lifting places undue strain on the elbow via strained tendons. Keeping the hand straight keep all tendons at equal strain.
  4. Bench pressing should be performed with the overhand position with bar resting on the thumb area (bottom) of the palm so that there is no pressure on the wrist. (The place where the bar lies on the hand must be in a straight line with the whole arm to ensure that no strain is on wrist.)
  5. Use special straps to relief strain on the wrist. I will show example in the video. A simple strap fastened around the wrist with a rubber palm grip which can be wrapped around heavy weights. This allows for near zero strain on the wrist joint. This is especially helpful with pull ups, shrugs and nearly all back and upper body exercises.

 

LIFESTYLE

  1. Yip you guessed it…NO SMOKING! Smoking makes the whole body functioning less optimally. It affects nearly everything in the body from the brain to the skin to the lungs to pains and aches that get much worse because of the smoking.
  2. The same goes for drinking. Light drinking (4 glasses wine per week) is max. But even for some this proves to be too much and result in joint pain. In quite a few cases people had to completely stop drinking alcohol in an attempt to get rid of the joint pains.
  3. Too little sleeping. Your body needs time to heal and repair. Too little sleeping rob it of this time. A good (6-8hrs) night rest will go a long way to help the body function optimally.

 

EATING

Our eating habits have a much bigger role to play in joint pain than you might think.

  1. Ensure that you drink enough filtered water per day (3L-6L). This helps washing out the toxins from the body. More toxins = more joint pain.
  2. Enough good oils. Apart from the fact that good oils (omega 3 & 6: peanut butter, olive oil, avocado, coconut) are critical for a healthy functioning hormonal system, it is also very important to help ease joint pain. Cutting out all good oils/fat from your diet will aggravate joint pain and result in low testosterone levels.
  3. You must ensure the body is in an alkaline environment with a PH of roughly 7. The more acidic the body gets, the more joint pain will be experienced, full stop. There are enough serious science studies to back this up. There are also many other advantages when you keep the body in an alkaline state. It has been proven to lessen your risk for cancer and supports a stronger immune system amongst others. On the next page there is a list of ALKALINE and ACIDIC foods to help you adjusting your diet. (A good starting point – lemon juice every morning and evening and cutting out wine and fizzy drinks. MANY people have gotten rid of their joints pains by simply changing their diet to a more alkaline one.)

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SUPPLEMENTS (natural)

  1. CQ10 (Co-Enzyme Q10). This has been proven by various science studies to be a potent long term pain combatant. However, as with most natural approaches, this only starts working after more than 1 month of continuous usage. [I take 300mg in morning and 300mg at night.]
  2. Even more potent than CQ10, MSM (METHYLSULPHONYLMETHANE) has helped many people changing their lives. It is not a wonder pill but with long term use can significantly ease joint pain. Effective results only achieved after about 3-4 months of continuous use. [I take 400mg morning and 400mg evening]
  3. The 3rd one, eish…this took me some time to support it’s use – CANNABIS oil. I am old school and anything drug-related, even for medical reasons is pretty much “no-go” territory for me. This one took some serious mind changing for me. Eventually I just could not ignore study after study that supported various benefits of CANNABIS OIL. The oil, which contains a higher ratio CBD to THD, is rather harmless when compared to the psychotropic effects of smoking cannabis. It is the THD that result in all this bad effects and the oil has a CBD/THD blend of about 85/15 in most cases which make it mostly harmless. Even here in South Africa the studies are nearly concluded and it looks like we are mere months away from Cannabis Oil being available over the counter for medical purposes. Apart from lowering blood pressure, combating nausea, helping with sleep and fighting cancer, it is actually a potent pain relief substance. 250-raw-cbdAfter about 3 weeks use the body reach a saturation point and then the real pain relieving properties kicks in. If you can get past the mind barrier of taking something that is closely drug related then this could have a drastic positive pain relief impact. And believe me it is not so easy getting past this “mind barrier” for us older folks…but it can be done…I took the plunge. The end result for me – less pain and drastic better sleeping at night. Also drastically lower blood pressure. [I take 1 drop morning, 1 drop afternoon and 5 drops before bed]. Cannabis oil (CBD/THD) has some very interesting medical applications. Some of the claims the cannabis groupies make is not backed up at all by science but some actually are, especially with the latest studies. I think this warrant a future article to give some more insight into this new emerging product (emerging…well at least in the medical mainstream community that is!).

 

MEDICATION

This is a territory you want to avoid. Yes, you can take anti-inflammatory meds, but this is hard on kidneys/liver/stomach and definitely NOT a long term solution.

The last resort and sometimes a necessary route is arthritis medication. There are various types depending on the severity and type of arthritis. A well know anabolic steroid, Deca-Durabolin, is known for its anti-arthritis / joint pain properties. But only your health care provider can do the necessary blood test to determine the problem and plan of action.

However most of the time if you take the points above about training, lifestyle, diet and supplementation seriously enough then you can have pain free over 40+ workouts.

Interested in my customized transformation system for the over 40 guy? Have a look here:  https://gertlouw.com/my-transformation-secrets/

Happy training everybody!

Cheers

Gert Louw

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How to (re) start your body transformation after a long lay-off.

This article is for those that has been off gym for 6 months or longer due to a severe injury or health issues and who need to resume training. How do you know if your body is fit/healthy enough to return to gym?

Click here to play video “STARTING A TRANSFORMATION AFTER A LONG LAY-OFF”

 

Before one can officially resume training one must first establish if the body is in a state to deal with the training resumption. In other words, is it healed enough to have the required stamina to start? If not, believe me you can do serious, serious harm.

So how do you determine if the body is ready or not?

First let’s look at the reason for your off-time from training

First you need to analyse your situation. Was it medical or non-medical?

Non-medical: If it was due to a loss of a loved/divorce or something similar? Then you were right to take off from gym. Some things in life is so important and life altering that one need time to absorb and process everything. Me, I like doing that while I am lifting, but all of us have our own way in dealing with life issues.

If it was due to work pressure/other pressures in life, well then not good! This means it is going to happen again and again until you have made a change. Stress is NOT good for building up your body. The stress hormone cortisol is a powerful catabolic hormone that makes effective muscle growth very difficult. You need to find ways of dealing with stress effectively. Sometimes the change is simply changing your attitude towards stress/busy schedules and learn to love the buzz of the fast-moving pace. We have amazing power in ourselves to decide how we react and respond to our surroundings and situations. What has to change is that fact that gym time needs to be of a higher priority in such a busy schedule. Gym must be nonnegotiable. If this means you have to do it early mornings or late at night so be it. You need to learn to allocate and hour and a half space for yourself during the day and that is your gymtime. This must be of the same priority of eating & sleeping, it must be non-negotiable. It is not optional it is a given. Let this sink in…it is NOT optional! So the fact that you sometimes do not feel like gyming…that carries NO WEIGHT. It is like sleeping & eating, you go there no matter what and you simply JUST DO IT.

If it is medical related (sickness, organ problems, etc…) well then it is a different situation. You have little control over it. But somewhere along the line you need to resume again. Most doctors could not care less in telling you to stop gyming. I found this out the hard way. After my first near death hospital visit last year I had no clear instructions regarding when and with how much I could start training. After just a few very light gym sessions (which I struggled through greatly because of no stamina) I ended up again in hospital. Simply because my body which was not healed enough for me to apply any pressure to it. Luckily I ended up with a specialist that really know what he is doing and he then insisted that I need to be completely sedentary until certain important requirements was met with my health.  The key factor here is to be very mindful of your body. You must never train through pain or apply intensity when the body has extreme weakness. If the body is right for training you will not suffer from extreme weakness and easy exhaustion. This is a sure sign the body need more time to recover.

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Now the next step

For all of the above scenario’s, you will apply the same approach.

That approach is two-fold:

  1. First determine if your body is at all fit/healthy enough to resume training
  2. Secondly when above criteria met, then generally one is cleared to start slowly training again according to a specific system. Critical in all these to get your doctor’s clearance.

So let’s look at how to determine if your body is at all fit/healthy enough to resume training

Week one – brisk walking. This is to test your stamina levels and if you are ready to return to gym.

  • Day 1: 5 min brisk walking.
  • Day 2: 10 min brisk walking.
  • Day 3: 20 min brisk walking,
  • Day 4: 30 min brisk walking.
  • Day 5: 40 min brisk walking.

If you can do the above fairly easily without having serious stamina/exhaustion problems, your body is for all practical purposes healthy and fit enough to return to gym with a specific introduction system. However, if you struggle in any means to manage above, keep your brisk walking time per day at 15-20 min and repeat for week 2.

To test if your body is ready you must pass the test of being able to do brisk walking for 40 min without too much exhaustion/stamina problem. ONLY then should you return to gym with the system explained beneath.

Slowly start training

The program you should follow to introduce gym to the body is a slow and gradual process. Joints, tendons and muscles are weak and need to follow a gradual approach to strengthen otherwise it easily can result in a serious injury.

Here is the “STARTING FROM SCRATCH” gym program for the next 3-months: https://gertlouw.com/2014/06/02/how-do-i-start-a-body-transformation-from-scratch/

And if you want to watch the video, click here “STARTING FROM SCRATCH”

After the above is completed, then you are ready to move onto serious training ground…this is where you can start with the ADVANCED SYSTEM II to start shaping and building the body into your dream body (again):   https://gertlouw.com/my-transformation-secrets/

We have one life and it is much more fragile than you might think. Apply wisdom and the body will respond in kind. Apply ignorance and you could even die. Change inside and out and become a man with integrity like a rock and a body to match!

Wish you all happy training!

Gert Louw

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DUDE talk


Click here to watch video “DUDE talk”
To all my friends, followers and subscribers…DUDE TALK is a video series where I chat about guy stuff and anything and everything, interacting with my website, Facebook and YouTube friends and followers. So if there is anything (fitness or otherwise) that you want me to chat about, just leave a comment and I will cover it in an upcoming video. If you want your name and photo included in the video (as reference to who posted the topic) just add your pic in the comment or email to me (gertlouwljc@hotmail.com) and you will featured in the video.

Have a great day all!

Remember to train hard!

Gert Louw

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Diet tricks for fat loss

I get many guys asking me about “intermittent fasting” and “carb cycling” and similar “tricks” in the search to drop body fat.

Let’s look at this objectively.

I am not going to shoot any of these methods down, I think there are enough counter-proof that at least for some it is working.

However the people contacting me is never advanced athletes but Joe average who plays around with bodybuilding and want to get a quick road to loosing fat.

This is where the problem comes in.

The advanced athletes employing these diet tricks are already at very low body fat and are preparing for a show or event. In their toolbox which they use constantly, are their fat-callipers, tape measure and weighing scale and caloric counter. They approach this very scientifically and got the whole process down to a tee. They hardly ever make a mistake. But even then some do make a mistake and the consequences are close to disastrous. The truth is that with these tricks they are walking a thin line and it is very easy to make a mistake. You really need to know what you are doing and monitor the body extremely closely. You need to be very scientific about it to the extreme!

But Joe average is not a guy who will put in the time and effort these guys do with these tricks. He will not daily pull out the fat calipers, the tape measurement and scale and double-check calories etc. He just wants a simple to follow solution that will allow him to shed fat. And this is NEVER a simple solution. This is a hardcore solution. And nearly 99% of Joe average who have tried these hardcore solutions have badly burned their fingers. By burned fingers I mean training derailed, getting sick (due to immune system dropping as a result of too much required from the body) or losing all the hard-earned muscle in the process.

If you want my complete training/diet/supps system customised specifically for your body and goals, have a look here: https://gertlouw.com/my-transformation-secrets/

The risks simply outweight the benefits for Joe average …by far.

It is not worth it.

For Joe average and most advanced athletes it makes sense to follow a proven sensible approach.

Such a sensible approach is to monitor the body every 14 days with fat calipers and a weighing scale. Then to interpret the results with wisdom and make the necessary caloric adjustments to reach your goal.

In the cutting phase you want to lose fat and keep muscles safe (not necessarily build muscle but definitely not losing muscle!).

In the building phase the goal is adding a little body fat (2%-4%) and built muscle. Whenever you have to adjust calories, never do it with more than 10% in 14 day period up or down. The body need time to adjust and by adjusting calories with more than 10% will throw the body’s normal responses off for up to 1 month which makes the 14 day monitoring very difficult to interpret correctly.

The type of diet to follow is simple.

For cutting: https://gertlouw.com/2014/08/16/cutting-diet-challenges/

For building: https://gertlouw.com/2014/10/27/muscle-building-phase-sample-diets/

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Now I hope this let’s you think twice about venturing these risky paths. If you want to use me as an example…I have never done these diet tricks, simply because they are too risky! I am not about to sacrifice my hard-worked by slipping up once.

Wish you all happy training!

Gert Louw

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Click here to view video “The 5 BIGGEST bodybuilding mistakes

My road to bodybuilding started after the age of 40. It took me nearly 6 years being older and wiser to learn from my mistakes. Now at over 50 I am in the best shape of my life. But very often I wish I had the knowledge I had now when I was in my 20’s.

For those who are prepared to listen to the people who have walked the path and put a lid on their ego’s, this info can be extremely valuable and can mean a serious reduction in time to reach a great body.

So here follows my list of the 5 biggest mistakes people (and me) made when you start out with bodybuilding:

Insufficient training intensity

The pro’s in any sport reach such a high limit because they do not just push their body to failure but they use their mind to force their body literally past it’s abilities.

If you think you are training to failure it is time to review. Use your focus and mind to force you further into the unknown to the very brink of your bodies and minds abilities. This is where serious growth occurs.

 Working through pain

If you think it is the “manly” thing to work through pain – WRONG! Especially in bodybuilding when pain is experienced it spells danger and you MUST listen to it and attend to solving or alleviating the problem. Tendon and joints issues do NOT disappear – it gets worse and can derail your efforts for months! The quicker you give attention to it the quicker it is solved and the quicker you grow.

 Bad technique or form

Many guys starting out think form is not that important and that you must just be able to lift or push the weight and all is good. This asks for injury but even worse than that you will find that you will struggle to isolate muscles and as such never achieve an aesthetic look. When you do an exercise focus to ONLY use the muscle exercised – keep your elbows / shoulders, etc, stable and prevent them from swinging to help lift weights. You MUST get a mind muscle connection and visualize just that muscle working with every rep.

 Not weighing food / counting calories

Your diet not in place you WILL fail. If you ever want to reach incredible shredded muscle heights you MUST weigh your food and count calories.

 Average standards

Do you for one moment think that any of the professional bodybuilders had mediocre standards driving them. You MUST reach for the stars and apply the highest standards possible. Arnold, Lou Ferrigno and Ryan Terry amongst others do not have magic genes. They did not accept average standards and simply MAKE IT HAPPEN.

I am over 50 now and my shape is better than most 20 y/o top bodybuilders. Simply because I refuse to employ average standards.

THE SKY IS THE LIMIT!

 

Wish you Happy Training

Gert Louw

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