Fitness Chat with Sibusiso Kotelo

by Shoshana Sue

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Sibusiso Khuzwayo Kotelo trains aggressively hard and says food manipulation, with a good balance of carbs, proteins, and fats is key when he is bulking. When he is not moving iron around in the gym, 25-year-old Sibusiso is sitting in class, studying towards becoming a  personal trainer. In this Fitness Chat with him, Sibusiso Kotelo shares his training plan, bodybuilding supplements he uses supplementation, and what he eats for size.

Full Bodybuilding Interview with Sibusiso Khuzwayo Kotelo

 

What is your fitness background, and how did you get into bodybuilding?

 

I was actually a sprinter in primary school, then in high school, I played rugby and in my gap year, I played rugby for UKZN. I continued playing the sport even when I started studying at UCT.

 

In 2013 I bumped into a pro in my federation and he inspired me to step on the bodybuilding stage. In 2014, I got up on that stage and have never looked back.

 

Essential reading: Best Workout Routines for Beginners

 

Can you please take me through your weekly training routine Sibusiso?

 

  • Monday- legs
  • Tuesday- chest
  • Wednesday- back
  • Thursday- shoulders
  • Friday- arms
  • Saturday- I repeat any workout I feel I should work on.
  • Sunday- rest day

 

Essential reading: HONEST ADVICE ABOUT STEROIDS AND BODYBUILDING

 

bodybuilder Sibusiso Kotelo

SIBUSISO KHUZWAYO’S LEG DAY SCHEDULE

 

You have monster wheels Sibusiso, how does your typical leg day session look like?

 

I usually start off with a warm-up on leg curls at 15 reps for 2 sets. Then I do 100 reps for 4 sets.

The leg press is done as TUT (time under tension) I follow this up with pause box squats, and end off with walking lunges.

 


 

What are your strongest lifts in the gym? 

 

I’d say leg press and squats. But in the process of improving my deadlifts

 

Essential reading: 5 Biggest Fitness Mistakes Beginners Should Avoid Making

 

How often do you change up your training program?

 

My coach changes it as much as possible.  But we believe if it’s not broken don’t fix it. So long as the workout is making improvements we keep doing that program.

 

Sibusiso Khuzwayo leg routine

 

Do you ever perform cardio?

 

I hardly ever do cardio. When I’m cutting down, rather train twice a day rather than do cardio – in the morning on an empty stomach, and go back again in the evenings.

 

What bodybuilding contests have you taken part in and how did you place?

 

2014- IFBB KZN novice show, I placed first. The Same year I competed at provincial in KZN and placed first as a junior.  I then went to nationals in Cape Town and placed fourth.

 

2016 – I placed first in all my comps but one, which was in Spain, an international show where I finished 8th.

 

What did you learn from the first time you competed and what do you now wish you had known before getting on the stage?

 

Well, to be honest, I’m content in knowing that I didn’t know as much as I do now. Getting off that stage, I made it a priority to grow my knowledge about training and nutrition. But on second thought, I wish I had known about picking the right colour of a posing trunk to complement my skin tone (chuckles).

 

bodybuilder Sibusiso Khuzwayo

 

Are there any upcoming contests you are getting ready for?

 

At the moment I’m bulking up as we call this part of prep (offseason). In a few months’ time, I’ll be getting ready for Provincials which are taking place in August.

 

THE EATING PLAN FOR SIBUSISO KHUZWAYO

 

What does your off-season bulking eating plan look like?

 

It is such a big meal plan and unfortunately, I can’t reveal my whole day’s eating plan as it’s my coach’s Intellectual Property.

However, I can say that we play around with many kinds of food. From mash all the way to jelly tots and wine gums.

 


And how is your nutrition during cutting?

 

Here I play a lot with greens but we do something called carb cycling where we play with carbs and spike insulin levels to sort out the day’s needs.

 

What muscle building supplements do you use?

 

I use whey protein, branch amino acids(BCAA), casein, virtago, omega 3, CLA, Glutamine, and creatine.

 


 

Is there anything you would like to see improved about South African bodybuilding?

 

Of course hey. Lots. Firstly, more recognition of the sport from the ministry of sports and recreation. And secondly, making it mainstream, more commercial and visible like the likes of soccer and rugby. It’s a big dream of mine but I know it’s possible.

 

Essential reading: ESSENTIAL EQUIPMENT FOR BUILDING A HOME GYM ON A BUDGET

 

What keeps you motivated Sibusiso?

 

My motivation comes from my obsession with wanting to be better. To keep improving.

I’m motivated by the messages I get from guys saying that they have started training because they have seen my pics. I’m motivated by knowing I’m called to do this.

 

What are some of your best training tips for someone who wants to look good and get ripped?

 

My advice may sound cliché – lighter weights and higher reps.

 

Sibusiso Kotelo training plan

 

 

Do you have any athlete you look up to?

 

I look up to Andrew Hudson who is the pro that got me motivated to step on stage and my coach who has been incredible in teaching me all I know today.

 

What is your ultimate goal in bodybuilding?

 

I would like to become a Pro and hold my own in the Pro ranks. But ultimately it’s about advocating health and fitness not as a trend, as most people make it out to be, but rather as a lifestyle that will be a lifetime commitment to oneself.

 

What’s next for Sibusiso Kotelo?

 

Big things. Bigger things than me. More TV appearances and radio shows. All in the spirit of advocating health and fitness lifestyle.

 

Essential reading: Top 10 Personal Trainers/Coaches in South Africa

 

Sibusiso the prodigy kid

 

 

 

 

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19 comments

Melanie March 15, 2017 - 11:32 am

Wow he clearly works extremely had to gain that kind of body 🙂

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Ladies Pass It On March 15, 2017 - 12:29 pm

Wow – now that is a seriously fit person!!! I could never have the motivation to get like this but it’s so inspiring to read

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StressedMum March 15, 2017 - 2:54 pm

Wow – you can see the dedication he puts into his routine, found this very interesting reading x

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Stephanie Merry March 15, 2017 - 3:16 pm

Wow I wish I had that kind of dedication and motivation to do this x

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Sue March 15, 2017 - 4:09 pm

I’m forever trying to get into shape and this is really inspiring!

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Ana De- Jesus March 15, 2017 - 8:12 pm

Holy cow that is intense, it must take insane training to get your body that built!

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Helen March 15, 2017 - 8:29 pm

Wow he is so dedicated and looks amazing! I find body building quite fascinating so it’s good to read what goes on behind the scenes and the work that goes in to it.

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Rhian Westbury March 16, 2017 - 9:30 am

Wow, that’s a lot of working out but when you’ve got a body like that to maintain it’s understandable x

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Becca March 16, 2017 - 9:39 am

A lot of hard work and dedication showing there! Well done! x

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Meenal Ranka March 16, 2017 - 2:17 pm

Can see his hard work and dedication. He just looks so amazing.

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UB Rey March 16, 2017 - 2:31 pm

I am in my bulking stage right now and actually preparing for the cut stage! Thanks for the this–I learned some things I can take with my as I continue my fitness journey 🙂

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Yaya March 16, 2017 - 2:43 pm

Hard work definitely does pay off and you can see it by his results!

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The London Mum March 17, 2017 - 3:52 pm

Body building is such hard work and requires such mental dedication.. good on him!

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Sarah Bailey March 17, 2017 - 6:20 pm

Clearly hard work and dedication goes into this man’s body. I never knew there was so much detail in what types of foods are eaten during different phases, it sound a bit complicated.

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Sarah Bailey March 17, 2017 - 6:20 pm

Clearly hard work and dedication goes into this man’s body. I never knew there was so much detail in what types of foods are eaten during different phases, it sound a bit complicated.

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MELANIE EDJOURIAN March 17, 2017 - 8:05 pm

My goodness he must be very dedicated to have a physique like that. It takes lots of work and care with what you eat too.

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Louise March 17, 2017 - 9:42 pm

Wow he looks so fit it’s so nice to see people being able to keep up with their fitness. I used to be an athlete and now have auto immune issues so struggle with doing anything but walking, inspiring!

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Kira March 18, 2017 - 2:20 pm

Really interesting to read about life at the gym from a boby builders point of view, especially since I have a few friends who want to be body builders 😀

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Lubka Henry March 22, 2017 - 2:28 pm

That’s a pretty busy week – with a workout for each day. It must take lots of sweat and dedication!

Reply

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