Photo Blog
I will use this page to post some random thoughts and ideas about bodybuilding as they come up in my mind and to post some recent pictures and photos when available. Please check this page regularly because it may be updated at any moment in time.
VO2 max December 2023
Friday, December 15, 2023
Today, two and a half months in my cardio-only season, I had my VO2 max measured by a cycle ergometer exercise test. Unfortunately, the timing was not perfect because I would have preferred to do it at the end of my 6 months cardio-only cycle, but the test was offered to me for free and I had to do it in 2023. Since I only began endurance training again mid-October and had a respiratory infection with fever beginning of November, I did not really get a chance to rebuild my cardiorespiratory fitness much before the test.
However, considering the rather limited amount of endurance training I did in my life, the test result was quite satisfying. I had an absolute VO2 max of 3.26 L/min, which corresponds to a relative VO2 max / height2 of 1.00 L/min.m2, which is very good for my age of almost 52 compared to the general population (see reference chart below). I think it is quite fair to estimate that my VO2 max would probably have been about 10-15% higher by the end of my 6-months cardio-only cycle, which would have put me even near the excellent category. Of course, this is still far below the VO2 max values of male elite endurance athletes at prime age, who could get as high as 1.50 L/min.m2 and above, but quite OK for me to maintain optimal health while getting older.
Your relative VO2 max / height2 is a body size independent measure for your cardiorespiratory fitness, which is a strong, independent, and modifiable risk factor for several health threats such as premature death, cardiovascular disease, type 2 diabetes, and cancer. If you want to learn more about VO2 max for bodybuilders click here.
Body composition December 2023
Friday, December 15, 2023
After two and a half months in my cardio-only season, I had a DEXA scan done this afternoon to determine my body composition. I measured 91 kg on the scale at 181.5 cm with a lean body mass of 81 kg and 3.28 kg of bone mass, corresponding to 7.5% of bodyfat. I did not do any specific dieting to reduce bodyfat; no calorie counting, no starving, just followed a healthy, high-protein, high-fiber, low-sugar eating pattern with lot's of selfmade TN Protein Ice Cream.
Most Muscular 2023
Tuesday, 26 September, 2023
Last workout of this bodybuilding season. I will be doing only cardio till next spring.
Rebuild 2023
Tuesday, 25 July, 2023
Almost 5 months in my new bodybuilding season, after a cardio-only lay-off of 6 months. Regained 15 kg.
Midsection
Tuesday, 25 April, 2023
Almost 2 months in my new bodybuilding season, after a cardio-only lay-off of 6 months.
Total Rebuild
Monday, 13 June, 2022
Maybe you are curious about what it looks like when I stop bodybuilding for more than a year and only do cardio training in preparation of a marathon, and then stop the cardio training and fully focus on bodybuilding again. Well, here you see it. Once I started bodybuilding, I regained 15 kg of mostly muscle mass in less than 4 months thanks to optimal nutrition and training, and of course, muscle memory.
Being over 50 now, from now on my goals is to alternate between cardio and strength training with 6 months of only cardio training (September-February) followed by 6 months of only bodybuilding (March-August). The reasons for this are that I like cardio training as much as strength training, because I like the continuous changes in my performance and physique, and because both training styles offer different benefits for fitness, health, and longevity.
During the cardio phase I only focus on my cardio-respiratory condition, and during the bodybuilding phase I only focus on my strength and physique. And with this alternating approach I always see impressive improvements in a very short period. And that is extremely motivating. So, I constantly feel that I am making great progress and never stay on a plateau for a long time. That is a very refreshing experience after having been on a bodybuilding plateau for more than 20 years. Yes, it gives me the constant feeling that I am 20 years old again.
Marathon on elliptical cross-trainer
Thursday, January 6, 2022
Since the long gym closure due to the corona pandemic, I decided to dedicate 2021 to cardio training only. As I never did any significant endurance training before, I decided this would be a good opportunity to optimize my cardiorespiratory fitness before I turn 50. My stretch goal was to run a marathon on my elliptical (resistance level 14 of 20) in less than 4 hours. For 12 months, I trained 6 days per week at home on my Life Fitness X1 elliptical cross-trainer, a total of 50-60 km per week. Typically, I would do 4 high intensity workouts of 30 min (Mon, Tue, Thu, Fri) and 2 medium intensity workouts (90 min on Sat and 120 min on Sun). I have tracked my marathon run with the Basic Workouts console of the Life Fitness X1, a Polar OH1, a Garmin Venu, and a Fitbit Charge 3. My bodyweight dropped to 84 kg at about 8% bodyfat. Time to rebuild some muscle in 2022!
Hit by the flu
Sunday, January 26, 2020
I was hit badly by the flu. High fever, no energy, no appetite. I lost 6 kg (13 lbs) body weight (probably 3-4 lbs of bodyfat and 9-10 lbs of muscle mass) in 2-3 weeks due to little eating and no training. This is how I looked right after the flu at 94 kg (207 lbs). Time to rebuild!
Body composition 2019
Tuesday, December 17, 2019
I had a DEXA scan done this morning to determine my body composition. I measured 100 kg on the scale at 181.5 cm with a lean body mass of 91.2 kg, corresponding to 8.8% of bodyfat and a fat free mass index (FFMI) of 27.7 kg/m2. Quite satisfying for my age, considering this is my every day's shape.
Side shot
Friday, June 7, 2019
Blurry selfie in the mirror of the dressing room.
Torso shot
Wednesday, June 22, 2016
This is what I saw Wednesday morning in the mirror.
30th Anniversary
Sunday, April 10, 2016
Celebrating 30 years of training with these arm shots!
Natural gun shot
Monday, December 1, 2014
True natural gun shot. BAM!
Playing most muscular with Arnold
Wednesday, August 6, 2014
Playing most muscular with Arnold. Guess which side I am. :)
Click on the picture to be surprised!
Checking my abs
Monday, August 4, 2014
Checking out my abs at the age of 42. No cutting or cardio involved, just my everyday shape.
A random legs shot
Sunday, August 5, 2013
Yes, the legs are an important body part for bodybuilders that should not be forgotten. As there is no picture of my legs on the home page I have decided to post one here.
Visit me on Facebook
Sunday, January 6, 2013
Take a look at my pictures on Facebook and don't forget to like it. :)
Posing in TNBB muscle shirt
Wednesday, September 12, 2012
Posing with my cool True Natural BodyBuilding muscle shirt. If you want to help promoting the natural side of our sport, get yourself a similar T-shirt.
HOOMLE.com launched
Wednesday, September 1, 2010
Today I have launched my new web application hoomle.com. Please check it out. I'm sure you will find it a very useful tool to have your own home page and most favorite bookmarks always at hand, no matter where you go and which device you are using to access the web.
Youtube promo video launched
Sunday, December 20, 2009
In order to get a bit more exposure for this website on the internet I have decided to make a small promo video and place it on youtube: true natural bodybuilder.
Interviewed by Steve Shaw from Muscle & Strength
Saturday, December 5, 2009
A couple of months ago I was contacted by Steve Shaw from Muscle & Strength to do a interview. Muscle & Strength is one of the main natural bodybuilding websites on the internet. You can read the complete interview at muscleandstrength.com.
Visiting FIBO 2009 in Essen
Saturday, April 25, 2009
I visited today the FIBO in Essen (Germany), the biggest fitness-bodybuilding expo in Europe which takes place every year in spring. There were a few IFBB professional bodybuilders present, including Dennis James. A great chance for me to shake hands with him and get on the photo with him.
Website ready and launched
Tuesday, January 1, 2008
OK, it took me more than 2 weeks to write all text and to get all pictures formatted, but finally my website is ready and online. I hope you guys and girls will like it and learn something from it. I'm always happy to hear any feedback from you: whether you like the site or not, suggestions for improvement, etc.
Thank you all for visiting,
Jos