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