When did you begin training?
I started training in 1998.

When did you enter your first competition?  And which competition was it?
I competed in my first competition in 2000.  It was the IFBB Club Mykonos Bodybuilding Championships.  I competed in the Middle Weight division and I came second.

How did you become interested in training and bodybuilding as a sport?
I always felt that I had the correct build and genes to do bodybuilding, but still I thought that I would not make it.  I started to gym, just to tone my body and to see how I can get my body to evolve.  While I was training I got more involved with people that was also doing bodybuilding and they encouraged me to train harder and ultimately to start competing.  Anyway the buck bit and I haven’t stopped since.

How does it feel to be the first winner of the IFBB SA ME GP?
I feel honored to be the winner of the first IFBB SA ME GP.  It is something that I will always remember.

How long did you prepare for the show?
12 weeks

What is the hardest part of preparation for you?
The diet and the last two weeks before a competition.

Will you give us a run down of just one day out of the life of Heinrich Vos – from waking to bedtime when preparing for a show?
05h00 – Wake up
05h20 – Go to gym to do cardio for 45 minutes
07h00 – Meal 1 – Breakfast
09h30 – Meal 2
12h00 – Meal 3 - Lunch
14h30 – Meal 4
17h00 – Meal 5 - Supper
17h30 – Go to gym to train for 1 hour and 30 minutes to 2 hours
19h30 – Meal 6
21h00 – Meal 7
Go to sleep.
I usually stop training three days before a competition just to relax and to focus on the task at hand.

How much cardio did you do for preparation?
I usually do 45 minutes of cardio every morning, 5 times a week for 12 weeks.

Will you give us a run down of your meals for just one day pre contest, say at a week before the show?
My contest diet consists out of about seven meals per day.  My diet varies between the following food intakes:
Oats
Chicken breasts with rice
Bananas
Rice cakes
I totally cut out sugar and salt intake.  I drink more water and also black coffee with every meal.
During my contest diet I usually take the following supplements:
Whey Protein
ZMA
L-Glutemine
A-Nitrox
Phedra-Cut Liquid
It is also important to remember to take in a lot of vitamins.  This also helps your body to recoup better and to keep yourself healthy.  I usually start off slowly with my diet. This is only to get into things until I have a set routine.

What do you take away with you in terms of self growth / accomplishments by winning this competition?
I think that I have placed myself as a serious contender to be one of the best bodybuilders in SA.  I started to feel that I was this thought of as just another bodybuilder.  By winning the competition I also proof to myself and others that I can be the best in SA.

What advise could you give any new athlete to bodybuilding and fitness?
Train hard and remember there is no quick fix.  When you diet do not cheat and remember not to neglect the small things, like your tan.

Was the show something you expected or more?  What was the standard like?
I knew that it would be a big competition and a tough line-up.  The standard of the competition was very high and very entertaining for every one that attended the show.

What did you think of the standard of athletes?  (Overall)
The standard of the athletes was very good, although some of the bigger names chose not to compete.  Overall the standard of athletes are improving show by show, every year.