Tell us about yourself and your training?
I would firstly like to thank Bulk Hackers for this opportunity. I really appreciate it.
My name is Tshireletso Madibo from Johannesburg City, South Africa. I am a 30-year-old God-fearing man. I am an introvert, personal trainer and have no children yet. I don’t smoke and I don’t drink.
I have always been active and sporty from a young age. I used to play soccer and rugby back in school. I have participated in MMA as well.
When I was 17, I fell in love with fitness and bodybuilding so that’s 13 years of consistency and hardships. I totally fell in love with the physique. Arnold Schwarzenegger was the inspiration. I just loved how big and ripped he was.
What I love about this journey is its beneficial for my health and mental capacity. It is not always about how strong and ripped you wanna be, but it also challenges your mental state in other forms as in with people, work, and obstacles.
I currently don’t have any sponsors but there are a few brands that I am looking at specifically: USN, GSN, and Nutritech.
Describe a typical day of training?
I train four to five times per week and sometimes six times if I have a good week.
My training session is an hour, sometimes 30 mins if I am doing supersets. If not two hours including abs.
For example on Mondays: Legs, hams heavy training; Tuesdays: Biceps/back; Wednesdays: Chest/triceps; Thursdays: Legs light training; later mix Bicep/triceps/back. I rotate weekly.
My favourites have to be legs, arms, back, chest:
- Back: Wide grip pulldow, T bar row, straight arm pulldown, back row.
- Legs: Squats, lunges, hack squat, leg press,standing calf raise, seated calf raise).
- Arms: Barbell curl, dumbbell raise, standing barbell curl, incline dumbbell curl.
These are my favourite routines. I train at Planet Fitness and Virgin Active, both have great training facilities. Before and after my training, I typically have a USN whey protein/Isolate Whey.
I do cardio workouts on different days like Friday morning or Saturday. I’d run for one hour or I’d choose alternatives like boxing, bootcamp, and spinning. Later I do a bit of light training, this has worked wonders for me.
I train alone but I ask for some assistance when required. When it’s off season, I usually do higher resistance training (heavy) for 4/5 weeks and limit my cardio to 30/45 mins.
How do you keep going and push harder?
Good question. This journey like I said previously requires mental strength even when you are down and out. The problem is that most people make short term goals hence they quit easily when they see the journey is hard and long.
I made a choice and you need to respect that choice. Your choice determines your outcome. I always remind myself why I started: For health, longevity and most importantly the passion. If you don’t love what you do, you are going to fall of the highway.
Passion makes me keep going because I love what I do. It is not a three months or six months goal. It’s a life time goal.
Sometimes I wanna quit, but the passion and choices I made drive me to keep going.
How are you today and what does the future look like?
I am currently in a good space in relation to my training and diet. Wanna further my modelling career because it’s currently my other passion – and I am busy with it. I wanna invest more as I have always been driven by having financial security.
In the next few years, I am planning to have a child, and hopefully marry my current partner.
How do you recover, rest and handle injuries?
Another good question.
Injuries in most cases exist due to improper training and form. If you do proper training with adequate form, you can go injury free.
I usually do yoga once per week for 30 mins. My yoga training is mostly done at home.
Post workout exercises are important to recover and heal broken muscles.
I’d sleep 7-8 hours and even more if I have time. I like to take an hour long power nap for recovery.
how is your diet and supplements do you use.
I use USN whey protein post workout and Isolate pre workout. I usually have a high carbs and high protein breakfast in the morning and have medium sized meals during the day.
I eat 5-6 meals per day and most of my meals contain a high protein intake. In total my meals are about 2300-2500 calories per day (depending on my meals).
I prefer the paleo diet because it’s effective and old school. It focuses on whole foods with a higher protein intake, which helps with cravings. I’d have fruits, a protein bar or healthy fats like nuts when I have cravings. They help big time.
I moderate my carbs. I would have complex carbs during the day and a bit of simple carbs later, but I focus mostly on low glycemic carbs.
Whenever I have cheat meals, I’d have saturated fats (burger, fries, etc.). Fat is not all bad, but it depends on how you’re having it.
What has inspired and motivated you?
I check out muscle magazines and food channels for exercises and diet tips. Also, my nutritional diet has played a major role in my accomplishments.
Best advice I have had is fear will paralyze your dreams and stand in the forefront of your inner ghost.
Advice for other people who want to improve themselves?
To become a champion, you need to fight one more round. You won’t get what you want by only wishing and thinking. Believing in yourself is your guide.
The stronger, louder voice in you will always tell you to quit. Instead, listen to that little guy that tells you to keep going, you will get there. It is never easy. Don’t be afraid to ask for help and advice regarding diet and exercises.
Never chit chat at the gym because it will derail your progress. Follow your passion and I am sure you will surely succeed.
Are you taking on clients now?
Yes, I do. I never tell a client that I am a miracle worker that can teach you how to swim in a month. It’s your choice if you wanna jump because everything depends on you.
Achieving goals depends on client dedication. If they put in the work or not. I prefer long term clients as it makes you be more consistent. Long term, you will also appreciate the effort you put in when you look back.
Most people will ask how can they lose 10 kg (or more) in a month. I would usually tell them that it’s not a sprint, it’s a marathon.