PROFILE
using heavy weights only once in a three week period you reduce the amount of poundage on your joints and connective tissues , including your ligaments and tendons . This puts you in a much better and healthier position to attack heavy weights . The system challenges you to improve your physique while at the same time maximising longevity . It allows you to never set foot in the gym without specific goals for each workout . I believe great physiques are built one great workout at a time , but we all know you never “ sommer ” have a great workout by accident ! We all have up and down days , but the best workouts are the ones where you use progressive overload to hit all the angles . Y3T allows you periods of recovery to prevent the risk of injury while at the same time avoiding overtraining and central nervous system fatigue , which only , in my opinion , kills enthusiasm and performance in the gym .
What ’ s next for Morné van den Berg ? Becoming a 212 athlete !
“ WE ALL HAVE UP AND DOWN DAYS , BUT THE BEST WORKOUTS ARE THE ONES WHERE YOU USE PROGRESSIVE OVERLOAD TO HIT ALL THE ANGLES .”
The food you consume is crucial to physique development . Please give us your exact diet during your prep for the 2017 ACA .
I followed this diet 4 weeks out from the ACA
4 AM MEAL 1 MEAL 2 MEAL 3 MEAL 4 MEAL 5 MEAL 6
5g BCAAs + 5g Glutamine 80g raw oats & whey ( before training ) 8 egg whites , 1 yolk , 1 banana 220g ostrich , 180g basmati rice 220g chicken , 200g sweet potato , 150g broccoli 220g salmon , 180g basmati rice 220g ostrich , 150g broccoli , 150g sweet potato
PRE-WORKOUT : POST-WORKOUT :
5g BCAAs + 5g Glutamine 5g BCAAs + 5g Glutamine + 20g whey
I consumed approximately 6 to 7 litres of water per day .
CONTEST HISTORY : 2013 ■ IFBB Gauteng Provincials u / 75kg , 1st
■ IFBB South African Championships , 4th 2014 ■ IFBB Gauteng Provincials u / 75kg , 1st ■ IFBB South African Championships , 3rd 2015 ■ IFBB Gauteng Provincials u / 70kg , 1st ■ IFBB South African Championships , 1st ■ IFBB World Championships in Spain , placed 8th out of 22 countries 2017 ■ Millennium Gold Plate u / 80kg , 1st and Overalls ■ Arnold Classic Africa up to 80kg , 2nd
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Muscle Evolution