Jaco Moolman
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Who Is Jaco Moolman?

The love of fitness that Jaco Moolman has today began in high school. He began weightlifting as a youngster to improve his rugby play to be bigger and stronger.

Short Career of Jaco Moolman

Jaco Moolman soon developed a liking for the gym and started to treat his workouts seriously.

Jaco had made a name for himself in the business by the time he was 31. He has won many tournaments and was a WBFF Pro athlete thanks to his commitment and hard work.

“Weight training for me is an escape from reality. A little bit of me time, where I can let go of all the daily stresses we have in our lives.”

Body Measurements of Jaco Moolman

Full Name: Jaco Moolman
ERA: 2010
PROFESSION: Chartered Accountant, Nutritionist, Fitness Model, and Personal Trainer
NATIONALITY: South African
WEIGHT: 205 – 215 lbs. (88.5 – 93.0kg)
HEIGHT: 5’11” (180 cm)

“I believed I had what it took to win and I wanted to showcase to an audience what I have been working on for the past 8 years. I am a competitive person by nature and when competing I am in my element”

Jaco Moolman


  • 2013 IFBB Western Province, Men’s Physique, 1st  (Qualified for nationals)
  • Also, 2013 IFBB Nationals South Africa, Classic Bodybuilding, 3rd
  • 2013 Mr & Ms. Fitness Championship South Africa, Men’s Physique, 3rd
  • 2013 Musclemania, 1st and Overall title
  • 2014 WBFF South Africa, Muscle Model, 2nd (Pro Card)
  • 2014 WBFF World Championship Las Vegas, Pro Muscle Model, 3rd

“To be selected as Pro was a huge honour given that it was probably the toughest amateur line-up in the history of WBFF.”


Early Years

Jaco Moolman, who was raised in the Mother City of Cape Town, has always been an avid sportsman. At the age of 16, he participated in a variety of sports during high school, including rugby. Jaco believed that getting bigger and stronger would enhance his skills and enable him to compete at the top.

Jaco quickly started lifting weights and intensifying his workout. He found that the gym was the ideal place to escape from the pressures of life. Jaco quickly developed a liking for exercise.

Inaugural Competition

At the age of 21, when he finished school, Jaco committed himself to building the body of his dreams. He diligently put in training six days a week to reach his objective.

But he didn’t have the idea to enter his first contest until he watched a WBFF show in 2013. He entered the 2013 IFBB Western Province, Men’s Physique division, at the age of 28.

Jaco’s years of dedication had paid off with a successful first performance as a bodybuilder in competition. He won the award for coming in first and earned the right to compete in national events.

Jaco Moolman is now focused on building a reputation for himself in the field.

“I’m a perfectionist who doesn’t take no for an answer. What keeps me going every day is the desire to develop my ideal physique.

More Achievement

Jaco was inspired by his first performance and eager for more. He competed in three more events in 2013 and finished third in two of them, the Mr. & Ms. Fitness Championships and the IFBB South Africa Nationals.

His victory at the 2013 Musclemania Championships in both his division and the overall competition was, however, his biggest accomplishment to date. But he was only beginning.

Earning his Pro Card

After years of arduous labor, Jaco was 29 years old and more motivated than ever to become the best in his field. He placed his sights on achieving his potential and winning more significant tournaments.

Jaco knew he had what it took to succeed as a professional performer a year after his first appearance and had managed to create an amazing physique. He entered the Male Muscle Model division of the 2014 WBFF South Africa.

In addition to finishing second in a hotly contested division, he also achieved his goal of obtaining his Pro Card.

Later that year, at the 2014 WBFF World Championship Las Vegas, he competed for the first time as a professional. Despite not taking first place, he managed to finish in the top 3 in the Pro Muscle Model division.

“If you eat quality food and train hard you will be able to build muscle while staying lean.”


Jaco works out six days a week to keep and grow his fantastic physique. He likes working out several muscle groups simultaneously and trains his calves three times each week because, in his opinion, his body responds best to this type of training.

He will exercise on the stepper, treadmill, and cycling equipment for cardio.

Workout Plan:

  • Monday: Quads & Calves
  • Tuesday: Hamstring & Calves
  • Wednesday: Chest & Triceps
  • Thursday: Back & Biceps
  • Fridays: Shoulders & Triceps
  • Saturday: Biceps & Triceps & Abs & Calves
  • Sunday: Rest

“I believe champions are made in the off season so my food intake is just slightly more compared to when I prep and I’ll have cheat meals as I wish.”

Jaco Moolman


Jaco consumes five meals each day to slow down his brisk metabolism. He bases his diet primarily on complex carbohydrates and lean proteins.

Diet Plan:

This is what Jaco’s diet would look like:

  • Meal 1 – 150g chicken, 300g basmati rice
  • Meal 2 – 150g chicken, 300g basmati rice
  •  Also, Meal 2 – 150g chicken, 300g basmati rice
  • Meal 3 – 150g chicken, 300g basmati rice
  • Also, Meal 4 – 150g chicken, 300g basmati rice
  • Meal 5 – 300g rump steak, 150g oats, 40g peanut butter.

Supplements Stack:

  • Whey Protein
  • Pre-Workout
  • Creatine
  • Nitrogen Oxide Boosters
  • BCAA
  • Fat Burners
  • L-Glutamine
  • Multivitamins
  • Vitamin C

“There is no point in having a great body if you can’t present the aesthetics.”

Influences and Idols

Jaco’s career has been influenced by a variety of factors. He lists Phil Heath, Ulisses Jr., and Larissa Reis as his heroes, and he hopes to achieve their level of accomplishment in the field.

“The desire to attempt and the faith to think it’s possible are the only things standing between a person and what they want in life.”

What Jaco Moolman Can Teach us?

Jaco Moolman has shown us that the secret to success is to set your sights high and work tirelessly to achieve them. He stopped going to school and concentrated on becoming a competitive bodybuilder.

Jaco’s dream of becoming a professional bodybuilder was eventually accomplished at the age of 29 after spending more than ten years in the gym.