Check out our Cover Guy top 20. The top three appear first followed by the rest of the top 20 in no particular order. To check out who made the top 10, get a copy of our December issue.
By MH Staff - Posted on 19th November 2014
Check out our Cover Guy top 20 candidates.
1 JP Lamont
Job: Technical sales
Home town: Richards Bay
Training location: Virgin Active in Richards Bay
How often do you train? 5 to 6 times a week.
What’s your best training tip? I do at least 1-2 warm up sets before any training and keep my rest in between my sets to a maximum of 60 seconds. I love ending my sets with a complete failure drop set. I also don’t go too heavy as I might struggle to keep the correct posture. Posture is key to success and results. I like to keep working on my core as this will improve my posture during heavy lifting. If I battle to do core during the day, I rather do a 30 second to 1 minute core exercise in between my weight sets instead of sitting and waiting for the next set.
What’s your biggest motivator? My number one motivator would be the man upstairs. He is the one that gives us a new day. Waking up each day knowing it was given to us by his grace gives me the motivation to know that I have yet been given one more day to push my body to the limits. My other motivation and inspiration comes from my wife and two children. Partnering up with my wife during a training session and pushing her to lift her maximum weight is an incredible feeling seeing her realise that she is stronger than what her mind tells her. All women can lift heavier than they can imagine!
What’s your ultimate cheat meal? After my first Men’s Physique Competition the only thing I could see myself spending some quality time with was a Massive Double Choice Pizza and a 500ml Coke.
2 Pabz Nasius Junior
Job: Model and Student
Home town: Lephalale
Training location: Virgin Active Sunny Park, Pretoria
What’s your best training tip? Stay focused and love what you do. If you enjoy every single exercise that you do then your body will smile back.
What’s your biggest motivator? My body. Every morning when I wake up whether I feel like it or not my body motivates me to stay sexy and fit.
What’s your ultimate cheat meal? Double cheese and pine burger with ice cream for dessert.
What’s the best song to train to? "Knock You Out" by Bingo Players
3 Nicholas Dunn
Home town: Sandton, Johannesburg
How often do you train? 4 days a week. 3 days weights, 1 day cardio.
What’s your best training tip? When training with weights, be conscious of your form with a focus on high reps.
What’s your key move? Hanging leg raises, as it engages the entire abdominal section.
What’s your best no-weight exercise? For a sculpted back, wide arm pullups are essential.
What’s your biggest motivator? Improvement and self-efficacy, there is no greater feeling than personal growth.
Best nutrition tip? Stick to natural, wholesome foods that aren’t processed and refined and avoid carbs in the evening.
Your favourite protein? Ostrich and turkey breasts.
Should a woman be as dedicated to her appearance as you are? Appearance is a derivative of leading a healthy lifestyle. The more important benefits include lower risk of illness and disease, mental focus and longevity.
If you could enlarge one part of your body what would that be? Calves, as they are always tricky to grow.
4 Alroy Dixon
Job: Self employed / Personal trainer
Home town: Cape Town
How often do you train? 6-7 days a week
What’s your best training tip? It’s best to focus on total body conditioning
What’s your key move? Single arm squat and clean press.
What’s your best no-weight exercise? Try doing shuttle runs between 10 different markers. At the start point do 5 push ups. When you get to each cone, do 5 burpess before running backwards to the start.
Describe beast mode: LOL, my beast mode is a joke because I chat to other members and say motivational stuff to them so that I can get through the burn.
Best nutrition tip? Always ensure that you refuel with proper foods.
What’s your ultimate cheat meal? Malva pudding and custard.
What’s the best song to train to? Dreams of Reality by Fame and Juliet
Any other interesting facts? I am a an international qualified athletics coach (IAAFZ). Four time provincial senior hurdle champion. My best life achievement is the fact that in 2007 is was paralysed on the right side of my body.
5 Anda Bongoza
Home town: Mthatha
Training location: Gym Company
How often do you train? Four times a week
What’s your best training tip? High repetitions to obtain masculine physique.
What’s your key move? My key move is to confuse the body and change routines every week, because the body responds faster to something it is not used to.
What’s your best no-weight exercise? Crunches
Describe beast mode: Beast mode is when you reach maximum muscle peak (the pump) and you feel like you're about to explode and change into this different character, it's that exciting, believe me.
What’s your biggest motivator? My biggest motivator has got to be my girlfriend's critique. It keeps me going, it makes me want to become what I want to become more and also all my failures, they keep me focused and disciplined, because every time I look back the more I want to move forward.
Best nutrition tip? My best nutritional tip. It's simple, know what you want to achieve and follow the right path by sticking to the right nutrition that goes with what you want.
What’s your ultimate cheat meal? My ultimate cheat meal is a meal we call "umgqusho", it's a Xhosa traditional meal which consists of samp and beans with various spices all put together in one pot, I’m actually craving for it right now.
What’s the best song to train to? Funny enough, I don't really listen to music while training, unless there's music playing at the gym.
Who is your fitness role model? The late "Aziz" and Ulisses Junior.
Should a woman be as dedicated to her appearance as you are? Yes, I mean... Having a nice and presentable physique can only be beneficial and I believe it's good for one's self-esteem too
If you could enlarge one part of your body what would that be? Enlarge… It would definitely be my legs, if not my legs, my chest.
6 Bruce Labeeuw
Job: Co-owner (Vapour Nutrition)
Home town: Nelspruit
Training location: Virgin Active - Nelspruit
How often do you train? 5/6 days per week
What’s your best training tip? Focus on form and technique rather than weight and push every set to failure.
What’s your key move? The one like Jagger.
What’s your best no-weight exercise? Hanging leg raises and dragon flag
Describe beast mode: Battling against all your cynicism, doubt and negativity and rising to be your best during every single rep.
What’s your biggest motivator? To make a Men’s Health cover
Best nutrition tip? Recovery is key! Ensure you get the right amounts of nutrients. Align your nutrition with your goals.
What’s your ultimate cheat meal? Pizza and a Windhoek Draught.
What’s the best song to train to? "Alesso" by Herdes
What’s in your kitbag? Ear phones/Shaker/Cologne/Supplements
Who is your fitness role model? Ryan Terry
7 Christopher Jaftha
How often do you train? 5-6 times a week
What’s your best training tip? “Long term consistency trumps short term intensity” - Bruce Lee.
What’s your key move? Spinning butterfly flip - I also dance professionally. Squats and cable fly and waist high pull-ups also work well for me.
Describe beast mode: I see the gym as the beast… I come to slay the beast.
What’s your biggest motivator? Results... And those who say it can’t be done.
What’s your ultimate cheat meal? Starters at Akalwaya’s in Fordsburg followed by a lamb laffa at the Schwarma Company in Norwood, and for desert-caramel ice-cream dip in a sugar cone at Milky Lane, Monte Casino.
Who is your fitness role model? Mohammed Ali- Float like a butterfly, sting like a bee.
Should a woman be as dedicated to her appearance as you are? I’m more dedicated to my health then my appearance, if our appearance is as a result of our health - then yes a woman should be as dedicated.
If you could enlarge one part of your body what would that be? Ever heard of halves? They’re high calves-I’ve Gott’em;) By the way, thats a term I coined. You heard it here first;)
Any other interesting facts? I dance, sing, act, model, MC and do voice overs professionally. I was voted SA’s sexiest male in 2012 (Sowetan live) top 10 sexiest 2010(Cosmo).
8 Colin Cloete
Job: Property/Real estate
Home town: Johannesburg
Training location: Bodybeat and Vic Park Virgin Active.
How often do you train? 6 times a week.
What’s your best training tip? Mind to muscle. Focus your mind on the muscle you are training and on maintaining good form.
What’s your key move? Squatted dumbbell shoulder press.
What’s your best no-weight exercise? Pull-ups.
Describe beast mode: When you have a goal in mind, nothing will stop you from achieving it.
What’s your biggest motivator? People that make contact and let you know that you have helped motivate their lifestyle.
Best nutrition tip? Eat clean. Look at the nutritional information on products. Always. They vary so much between brands.
What’s your ultimate cheat meal? Beef burger and chips.
What’s the best song to train to? "King and Queens" by 30 Seconds To Mars.
What’s in your kitbag? Gym towel, IPod, track shoes and gym kit.
Who is your fitness role model? Rudi Pretorius.
If you could enlarge one part of your body what would that be? Calf muscle
Any other interesting facts? I am incredibly blessed with good people and brands that support me and have believed in me and my transformative journey.
9 Farhad Bhyat
COVER GUY VOTE COUNT LEADER
Job: Business development manager
Home town: Edenglen, Johannesburg
Training location: Planet Fitness (Bedford Centre)
How often do you train? 6 days a week
What’s your best training tip? Focus on technique, form will always be more important than lifting the heavy weights. It is better to do the reps properly at a lower weight than lift a weight you cannot do with proper technique.
What’s your key move? Dead Lifts, it’s the king of all exercises in the gym, especially for guys who are looking for strength gains and looking to increase muscle mass.
What’s your best no-weight exercise? Wide grip over hand pull ups without question. Using body weight exercises is the truest test of strength.
What’s your biggest motivator? To beat myself on a daily basis. I use myself as my own competition. Lift a bit more, train a bit harder, run a bit faster every session. I find the best satisfaction is inspiring others to want to make positive changes in their own lives and bodies. #BiggerStrongerFaster
Best nutrition tip? Eat as clean as possible, eat regularly, and sugar is the enemy when it comes to body fat loss. Know your goals and tailor your nutrition to suit your goals.
Your favourite protein? Ostrich meat, with its high protein content and very low carb and fat content, you cannot get better.
What’s your ultimate cheat meal? A homemade burger with EVERYTHING on it. And we can’t forget the milkshake to wash it down with, then finishing it off with a peanut butter Kit Kat and some ice cream. If you are going to have a cheat meal then you should do it properly.
Who is your fitness role model? Without question, it has to be Arnold Schwarzenegger and Usain Bolt. The dedication, the passion and thrill of constant improvement they show is inspiring to me. They both compete against themselves, not worrying about who is stronger or faster than them, but how they can be stronger and faster than they were before.
Any other interesting facts? I have always been a hard gainer. At the age of 20 I was 6’4 tall and weighed 51kg. over many years and countless hours in the gym, I have managed to pick up 44kg all while also reducing my body fat to consistently be 5,5 – 8%
10 Frisco Babalana
Job: Personal Trainer and Model
Gym tunes: Runjozi – AKA feat K.O
Describe beast mode: I’m hungry at the weights like the Hulk. We all have a beast inside of us, it’s about training so hard that you no longer feel any pain.
What’s your biggest motivator? My family
Your favourite protein? Woolies chicken salad.
Ultimate cheat meal: Pizza
Best no-weight exercise: Bodytech EMS stimulation.
Who is your fitness role model? Dale Horne
If you could enlarge one part of your body what would that be? My thighs
Any other interesting facts? I play basketball part time now, but when I was playing full time I made the provincial team. Usually we have a coach or player who takes us through the training session. We practice shots and do lots of push-ups as well as suicide runs. I enjoy the suicide runs as they really work my cardio.
11 Geo Botha
Job: Financial Adviser
Home town: Pretoria
How often do you train? Twice a day in the week and once on a Saturday.
What’s your best training tip? I try to concentrate on form and making sure that I achieve full extension of my muscles when I train. I also vary my program every month.
What’s your key move? Squats. Deep squats followed by bicep curls.
What’s your best no-weight exercise? Push-ups. Keeping the correct form will work your entire upper body including abs.
Describe beast mode: It’s when you forget about all other problems and distractions and focus on your goals and the steps that you need to take to achieve them.
What’s your biggest motivator? Disabled people like my sister. When I see them I realise how fortunate I am just to be able to train.
Best nutrition tip? Get to know your body. For some little to no carbs works. For others a no-fat diet works. Don’t forget to consume lots of water and greens.
Your favourite protein? Lean steak and mince
What’s your ultimate cheat meal? Pizza with chicken, avo, feta and cheddar.
If you could enlarge one part of your body what would that be? Calves. They are sooo hard to grow.
12 Hugo van Niekerk
Home town: Pretoria
Training location: Brooks Garage Gym
How often do you train? 5 times a week
What’s your best training tip? Get a training partner. Find the strongest toughest oak and train with him. He’ll push you beyond your limits.
What’s your key move? Burpee push-up jump
What’s your best no-weight exercise? Swimming, nothing beats it. I try to swim at least three kilometres a week.
Describe beast mode: Under pressure. Nothing gets your blood pumping like a deadline.
What’s your biggest motivator? Failure.
Best nutrition tip? There is a massive difference between eating healthy and dieting.
What’s your ultimate cheat meal? Anything that involves bread.
What’s the best song to train to? Eye of the Tiger
What’s in your kitbag? My speedo and my goggles.
Who is your fitness role model? Francois Hougaard
If you could enlarge one part of your body what would that be? My length, so my everything.
Any other interesting facts? I sing in a choir. That requires mental fitness beyond belief.
13 Henrico Beyers
Home town: Stellenbosch
Training location: SUSPI gym in Stellenbosch
What’s your best training tip? Find out what works for your body. Training should be a part of your lifestyle, there is no quick fix.
What’s your biggest motivator? I'd say my biggest motivator to train and stay healthy is my mom. At 55 this year she is in top condition and can run and cycle with me, sometimes beating me :)
Best nutrition tip? Try and eat as healthy as you can, definitely have cheat meals at least twice a week. Drinking makes you fat point...
14 Jaco Van der Merwe
Job: Student at Tukkies Home town: Pretoria What’s your best training tip? Make sure you change your grip-placements on the bar/barbell/straightbar/v-bar, from narrow to wide, when training a specific muscle group to ensure that you hit every angle of that muscle.
What’s your biggest motivator? When I turn 50, I still want to be in shape and have a six pack. That motivates me not only to work hard now, but to find a healthy lifestyle and workout routine that is sustainable over a very long period of time.
Best nutrition tip? Do not take any carbs after lunchtime, and make sure that there is at least four hours between your last meal and bed-time.
Your favourite protein? Steak and ribs
What’s your ultimate cheat meal? Pizza
What’s the best song to train to? AC/DC - "Thunder Struck"
Who is your fitness role model? Greg Plitt and Ryan Terry
If you could enlarge one part of your body what would that be? I put effort in to equally develop all my muscle groups and feel that I am balanced, so there is not any part of my body that I want to be bigger. I do have a limitation, though, and that is my length. If I was taller, I could go bigger with all my muscles without being worried about a stocky or bulky look.
15 Johannes Olivier
Job: Chiropractic Student
Home town: Witbank
Training location: SR Crossfit Weightlifting and Powerlifting as well as the Linden swimming pool
How often do you train? Six times a week
What’s your best training tip? Be honest. (drop the ego) Technique is the most important. Do it and do it right.
What’s your key move? The handstand push-up is very enjoyable. It teaches you to control your body. The ultimate goal is a free standing handstand push-up.
What’s your best no-weight exercise? The burpee (que dramatic music). Haha yes, it’s the best anywhere, anytime. A total body smasher.Who is your fitness role model? Rich Froning and Frank Medrano
Should a woman be as dedicated to her appearance as you are? Yes because I want someone to fit into my healthy and active lifestyle. I want to train together, do active stuff together. It establishes a healthy environment for a healthy relationship.
Any other interesting facts? After four years on the rugby field for UJ, I gave it up to start CrossFit. I’ve had two operations in each knee at age 17 and 18. After years of rehab and money, only now am I at my strongest and fittest and I am finally competitive. My one leg is shorter that my other because I have got scoliosis. I got rid of it through exercise.
16 Luvuyo Ngwabe
Job: Model and Student
Home town: Durban
Training location: At home
What’s your best training tip? Try doing pull-ups while holding your legs at a 90 degree angle.
Describe beast mode: Being determined to push beyond physical limits and surpass fortitude.
What’s your biggest motivator? Believing that my body stays alive if it is put to work.
Who is your fitness role model? Brent Thompson (model)
Any other interesting facts? Luvuyo doesn’t go to gym. Instead all his exercises are done with make shift equipment that he has at home. Luvuyo’s fitness journey illustrates how Cover Guy muscle doesn’t need a pricey gym contract to be built. Luvuyo found a pole from a broken washing line and wedged it between the branches of a tree, where he does his pull-up routine. “I got to a stage where I got bored of pull-ups because I could do 20 in a row, so I bought 2 kilogram weights from Mr Price.” He attaches the weights to his legs while doing the pull ups to give him a greater challenge.
17 Ryan Johnson
Job: Student \ part time entrepreneur
Home town: Cape Town
What’s your best training tip? I superset everything and have cardio work outs inbetween everything.
Describe beast mode: I see beast mode as when I train harder than everyone else then when people try to train with me they find that they cannot keep up and have to stop.
What’s your biggest motivator? My biggest motivator is to just try better myself every time in every way. I try to set goals and once I have achieved them, I'll intensify the goal and then try achieve that. Push yourself to the limits in life.
What’s your ultimate cheat meal? I love my ice cream with chocolate sauce.
Any other interesting facts?I play club rugby at Hamilton’s rugby club, part time fitness model, full time studies and part time working in the family business.
18 Vickey de Villiers
Job: Functional business partner
Home town: Cape Town
Training location: Virgin Active in Bryanston
How often do you train? 6 days a week
What’s your best training tip? Consistency is key. Everything in life worth something, requires hard work and dedication. Being fit and healthy is not a ‘quick fix’, it is a lifestyle and requires hard work and sacrifice, but it is well worth it! I believe in high-intensity weight training to sweat rather than too much cardio.
What’s your key move? I have a holistic approach to training. I mix rep ranges as well as compound and isolated movements. An all-round physique requires a complete workout and not a definite training style. In terms of a specific move, I am slowly but surely starting to master the flag.
Describe beast mode: That animal-like feeling you get during training, where everything is possible. No weight is too heavy, nothing will beat you, you are extremely pumped up and feel like you will break the weights in gym! This is the best way to get rid of unnecessary stress in your life and totally zone out and train like the champion you are!
Best nutrition tip? Drink a lot of water, it’s essential! Eat a balanced diet in moderation and avoid processed food!
Any other interesting facts? I played rugby throughout my life, and absolutely loved it, but unfortunately had a bad knee injury which forced me to stop. I turned to weight and functional training to keep my fitness addiction under control, and absolutely love every second of it. I am a true fitness addict through and through.
19 Wayne Coetzee
Job: Pro fitness model and personal trainer
Home town: Pretoria
How often do you train? 6 times a week
What’s your best training tip? Try to isolate one muscle group at a time.
What’s your key move? I do tense walking after every quad exercise as my rest time, squeezing that quad muscle to optimise growth, blood flow and deep curling.
What’s your best no-weight exercise? Tricep dips
Describe beast mode: Impossible is nothing, nothing is impossible!
What’s your biggest motivator? My biggest motivator is to motivate others. I have found that the more I achieve, the more I inspire.
Best nutrition tip? Missing a meal is like cheating. Follow a high protein diet and eat at least six meals a day. Off season is bulking time, so more good carbs i.e. brown rice, sweet potato, butternut etc. What’s the best song to train to? I prefer listening to motivational clips, like the Pursuit of Happiness (Will Smith), Mike Tyson, Muhammad Ali. The big dog Arnold etc. I also like listening to high pace house/rave music and some popular music.
20 Xavier McCreanor
Job: Sport’s Master Head of Humanities
Home town: Johannesburg
How often do you train? 5 x Weight Training sessions weekly, 1 x Cardio (24 Class) per week combined with swimming x 3 per week no less than 1500m per session.
What’s your key move? One arm pull-ups (Pull-ups are hands-down one of the best exercises for developing your back and increasing your overall fitness level. They're old-school, basic, and a natural movement pattern of human beings)
What’s your biggest motivator? Seeing progress weekly, allowing me to make changes to my training programme, and constantly reviewing correct techniques used in training, all in pursuit of achieving the ultimate toned and ripped physique.
What’s your ultimate cheat meal? Steak and chips with mushroom sauce followed by malva pudding
Who is your fitness role model? Dale Horne (USN Ambassador and Men's Health Cover Model)