Posted 15 January 2015 by Interview:

Erko Jun


How and when did you start training?

As a young kid I loved martial arts, my father also pushed me to do this so I started with taekwondo, kickboxing and ended up with mma.  During my teenage years I also loved going out and getting in trouble, I wasn’t always busy with the best or smart things. Hustling was my game, and bad boy was my name.  Anyway thank god I met my mentor and coach Bill Richardson who changed all of that and showed me how to put my aggression and troubles in to lifting weights.

This happened after I had an injury on my leg, and was paralyzed for 6 months. The doctor told me I could never use my leg like before and advised me to start doing fitness.
That’s how ended up in the most oldschool gym in Antwerp (Belgium). Bill didn’t let me go home without being totaly crashed in the gym first.

He told me to start competing and that this would give me even more motivation to get even better. So I did, and became the 3 time junior bodybuilding champion.
It wasn’t enough for me, so I competed at the Balkan championships, took 2nd place and a short time after I went for the Musclemania Show in Miami where I placed 3rd.

During my competition life I realised that the money didn’t really come from the placings or the trophies, it’s all about promoting yourself and all the rest besides competition.
That’s how I ended up in modeling for different companies and brands.  I made 6 fitness covers this in 2014 internationally and this is something I’m really proud of because this was a dream come true!  My goal is to show the world what I’m capable of and everyone that has a dream and truly wants it can make it possible as long as there is a WILL!


What mistakes did you make as a newbie?

Like most of the newbies I went for ego so the heavier the better, but this is something my mentor Bill Richardson showed me that was wrong.


Do you listen to music whilst training?

No, but the music that plays at my gym is old school like the gym itself.


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

Your goals should be your motivation to stay consistent and if you don’t have a goal, you have to set one up!


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

Well all the training that i’m doing is till failure, I don’t really count the reps anymore. I listen to my body.


How far ahead do you plan and prepare ahead your nutrition and training if at all?

I’m Mr last minute, so actually I'm always rushing just before I leave the house.

What are you most proud of?

Taking care of my family.


Do you bulk and cut or stay lean year round?

I try to stay lean all year.

What types of cardio do you do?

Short and intensive intervals.


What is your training routine like?

Day 1:  6 exercises that change every week) Shoulders:  3 exercises, tricep 3 exercises, calves.

Day 2:  6 exercises for Legs, 3 exercises for biceps.

Day 3:  5  exercises for Chest, 5 exercises for back.

& Repeat! So I train 6 days a week weights, and nn my 7th day it’s rest or cardio.  It depends if I have a shoot/show or something else.

My cardio: 15 min post workout, heartrate 150 - 170.

I usually do 3 sets each exercise and like I said before I always train till failure so my reps are high all the time, minimum 25/20/15.

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

  • Meal 1: Oatmeal 100 gr + 50 gr protein
  • Meal 2: Chicken 300 gr + 100 gr vegetables
  • Meal 3: Chicken 300 gr + 100 gr vegetables
  • Meal 4 - Post workout: 150 gr Tuna + 75 gr rice + Lemon
  • Meal 5: White Fish 300 gr + vegetables
  • Meal 6: 8 Eggwhites + 2 eggs (before bedtime)


Who are your favourite athletes, bodybuilders
or fitness models?

My mentor and coach Bill richardson.

What supplements do you use if any?

My must haves are: Bcaa’s, isolate protein, waxy maize & casein.

What top 3 tips would you give to anyone wanting
to get CutAndJacked?

  1. Train more, complain less.
  2. Why be normal when you can be different?!
  3. Imagine your goal in your head and go for that goal, don’t listen to bullshit
    and be yourself at all time.

Erko Jun
Birthday: 28/06/1990
Located: Belgium
Favorite Workout: Shoulders
Favorite cheatmeal: Potatoes & burgers

Erko Jun, Facebook:


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