One thing I can tell you is that perfect diet & proper training, really does require you to put in the meal prep time and the uninterrupted hours of training. Being a pro at these will give you pro results.

My daily routine has allocated time slots for preparing meals and packing shakes for the next day. Once you are use to this routine, it really is more a help than it is a hell. I’ve noticed that I have enormous amounts of energy through out the day, but I strike my first swallow-the-earth yawn at around 8pm. 9:30pm…I’m out, unless you have some life changing conversation to keep me going. My trainer Wiehann says this is great news. Because the more I sleep, the bigger I grow.

My second week of training will be the same as my first, with the exception of now really aiming to max out my muscle endurance. By now I am used to the movements, my mind-to-muscle intelligence has developed incredibly well and all I need to focus on is training each focused rep as hard as I can.

Wiehann is focusing a lot on my weaker back & shoulder muscles. He’s doing this to properly fill out my frame, create a great posture and in turn pushing out my chest. These having been some of my most disliked areas to train, I have now become addicted to. Abs are great yes, biceps are trophies yes, but my new favourite muscle? The Rear Delt. A small muscle that transforms your side profile and pull strength.

Try this exercise to really hit the Rear Delt:



This basic free-weight movement is done standing while you’re bent over at the hips with your knees slightly bent and lower back arched. Bring the dumbbells out to your sides in a wide arc as high as you can, maintaining a slight bend in your elbows. Remember to focus on the rear delt, making sure not to use your trapezius muscles. It hurts, but it works.


Keep up the training! If you have any questions for either me or Wiehann, chat to me on Instagram or Twitter @wernerviln.