Amateur Bodybuilder of the Week: Gerrie Blignaut

Amateur Bodybuilder of the Week: Gerrie Blignaut! - Pics and info and more!

  • Name: Gerrie Blignaut
  • E-mail:
  • Age: 28
  • Where: Durban, South Africa
  • Height: 5'11"
  • Weight: 228 Lbs.
  • Years Bodybuilding :7
  • Favorite Bodypart: Bi's and Quads
  • Favorite Exercise: Squats and Deadlifts
  • Favorite Supplements: Glutamine, Whey Protein, and ZMA

How Did You Get Started?

I got seriously injured while playing rugby and was unable to continue with it. Part of my rehabilitation was to go to gym and exercise my shoulder which I injured and I started seeing results and it just grew from there.

What Workout Plan Worked Best For You?

  • Sun: Biceps/Triceps & calves/abs
  • Mon: Quads
  • Tue: Day off
  • Wed: Chest/Forearms & calves
  • Thu: Back/rear delts & traps
  • Fri: Shoulders & hamstrings
  • Sat: Off Day
My basic workout plan stays the same, I might change exercises but I retain my entire compound movements (e.g. squats, incline bench press, stiff leg dead lifts& barbell curls). Off season and pre-contest my workout plan stays the same I only add some cardio in the mornings and try to maintain my weights I do off season when preparing for a contest. I believe in training the muscle with intensity, good form and heavy weights. Big weights = Big muscles!!

What Nutrition Plan Has Worked Best For You?

I eat 6 times per day and take two meal replacement shakes, focusing on high protein, medium range carbs, and a semi low fat diet. I make sure to consume protein with every meal and carbs and never skip a meal. I focus on pre and post workout nutrition the most. I believe food is the most anabolic substance you can consume and supplements are only a substitute for the real thing! But supplements are great when you are unable to eat or to supplement your diet.

What Supplements Have Given You The Greatest Gains?

Glutamine, Whey Protein, and ZMA, although I consider these more of a food than a supplement in building my body.

Why do you love Bodybuilding?

It is the only sport with the unique satisfaction that you don't tell people you are a bodybuilder they see it and you don't worry about the trophy at home because you are the trophy. This sport is a life style it's not something you do from 3-5 and leave it there. The best about bodybuilding is the ability to sculpt your body to look the way you want it too.

What Are Your Future Bodybuilding Plans?

I want to get my national colors and represent my country at the universe competition and be the best Body builder I can be.

What One Tip Would You Give Other Bodybuilders?

There are no deep dark secrets to bodybuilding, no magic pill but consistency is the key, be consistent and you'll be rewarded in both your diet and training. Be patient Rome wasn't built in one day!

Who Are Your Favorite Bodybuilders?

The great ones Dorian Yates for being so down to earth and Flex Wheeler for his freakish symmetry.