Posted 21 November 2019 by interview:

Dylan Neser

Published: Nov 21st 2019

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How and when did you start training?

I started training properly in the gym at 16 years old.  I started training for rugby in high school which I took pretty seriously up until the second year of University when I stopped due to injuries.


What mistakes did you make as a newbie?

The biggest mistakes I made were... 

1. Overtraining and never taking days off killing myself in the gym every day.
2.  Diet became way too restrictive, which was very detrimental... I stayed lean year-round +/- 7% body fat which kept me from making any solid progress size-wise.
3.  Not trusting my gut, there are a lot of people out there who are just around to put you down, or get something from you, make sure you surround yourself with the right people.

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We know consistency is key, what tips would you give to anyone struggling to stay consistent?

Take a good hard look at yourself and decide what you want in life, what goals you want to achieve and make sure it's what you want and not what you think you want. If you truly want something consistency will come as second nature, the drive to achieve will drive you through the hard times and allow you to flourish.

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4. Do you listen to music whilst training? If so what genre/artists?

I listen to all sorts of music during training, depends on the day, the mood and the body party I'm training. Linkin Park is one of my all-time favorites, but l Iove rap, R&B, hip hop, pretty much everything.

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What do you think about when you have to dig deep and push out that last rep?

On the last rep, or on those days I struggle to motivate myself to get to the gym, I just think of what my competition is doing, might sound clechè but it's the truth. Never leave anything to chance, all or nothing, don't be left asking "what if".

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Do you follow a particular nutrition protocol?

I stick to IIFYM, aka flexible dieting, it's the most practical,.easiest to maintain and allows you to enjoy the finer things in life, at the end of the day life isn't just about training and diet you've got to give yourself a break and find some balance when it's appropriate.

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Do you bulk and cut or stay lean year-round?

I used to stay around 7% body fat year-round, which is pretty impractical and unhealthy.  So recently I've been incorporating a bit of a "lean bulk" hanging around 10% body fat, a lot more comfortable and definitely better for both your physical and mental health.

What is your training routine like?

  • Monday - Back
  • Tuesday - chest
  • Wednesday - legs
  • Thursday - Shoulders
  • Friday  - Arms
  • Saturday - chest/shoulders
  • Sunday - legs

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What is your nutrition/diet like when trying to get in peak condition?

When I'm prepping for competition everything is weighed out and planned, macros split, I make sure to meet each macro for the day. I work off calories so everything is counted and depending on the stage of prep I'll manipulate carbs, protein, etc.

Who are your favorite people in the fitness industry?

One of my good friends Jaco De Bruyn without a doubt and a few other South African athletes. But besides SA Chris Bumsted, Ryan Terry and another really good guy Tom Coleman.

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What supplements do you use if any?

I'm sponsored by Ehplabs, which I'm extremely grateful for, they're definitely one top brands out there, if not the best.

What top 3 tips would you give to anyone wanting to get CutAndJacked and achieve their ideal physique?

  1. Get your diet sorted.
  2. Don't waste your time at the gym, get in get it done and do it properly.
  3. Most importantly enjoy the process don't worry too much about the destination.


  • Born: 1996
  • Location: Pretoria South Africa
  • Height: 180cm
  • Weight: 90kg
  • Social Media: @dylanneser


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