2 Days out! Washington State Naturals
Posted by Jeff Alberts on Thursday, August 6, 2009
2 days away! This morning I weighed in on my scale at 160 lbs. With 2 days to go I am focusing in on being at my best. I have finished all of my training on Tuesday evening. I hit chest and arms with a hard workout and then finished up with 60 minutes of cardio on my recumbent stationary bike. Now Wednesday through Saturday it is just a matter of analyzing my physique and making sure I eat the right amount and take in the right amount of water. As of Tuesday night I was looking well conditioned but I feel I am a little flat. For Wednesday through Friday I will start to increase carbs to fill myself back out. Here is a tentative plan for the next 3 days and is always subject to change as I progress towards my goals which is to get myself the same fullness I displayed at the Capital City with a little better conditioning.
Wednesday - Carbs 360 grams, Protein 225 grams, fat 25 grams, Water Intake 2 gallons
Thursday - Carbs 400 grams, Protein 200 grams, fat 25 grams, Water Intake 3 gallons
Friday - Carbs 500-800 grams, Protein 180-200 grams, fat 25-30 grams, 3 gallons until 6 p.m.
I have dropped a little bit more body fat since the Capital City and hopefully it shows on stage. I just have to keep eating and drinking water and I will bring my best to the stage. I took today and tomorrow off from work and that should help me focus on my eating/drinking. It has been very difficult to drink a lot of water at work because I am not able to use the restroom when I want. I have to cut fluids down during work and then I start to gorge myself after work, which is hard to do. So with the time off I can do all the things necessary to get me where I need to be.
Friday is travel day and that is always a challenge to make sure you are eating and drinking the right amounts. It is not easy to analyze your physique in an airplane! The flight thank goodness is only 2 hours, so it should not be too bad and then only 1 hour drive to the hotel. I should have plenty of time to do the things I need to do. I went last night to get a spray tan and then I will go again tonight for a second coat to get a base tan. I do not use tanning beds because I just do not have time to get to it because of work and other things I got going on. I will use Jan Tana Ultra 1 High def color for my tan for the stage and apply at least 10-12 coats. I might go as high as 15, at the Capital City I was dark but I feel I can still be a tad bit darker.
Saturday prejudging starts 9:00 a.m. so I am assuming I will probably hit the stage around 11:00 a.m. I will wake up around 4:00 a.m. to start eating and I should get in 4 meals by the time I hit the stage which should be enough to make sure I am full and conditioned for the stage. Then it is time to have fun! No matter the outcome I am gong to take in this experience and really enjoy myself and all the sacrifices I have made to this point. It is not fun to diet extremely hard for months and then go to a show and be so consumed with winning, and then when you lose you get so disappointed that you do not enjoy what you just accomplished! Do not get me wrong, It is always nice to win, but to expect you are going to win against many other great athletes is not realistic. If you show up and you have done everything in your power to be at your absolute best and someone else wins then it is OK. It is OK because someone has worked just as hard or maybe even harder than you and they deserve it just as much. I am totally OK knowing that someone else is better than me if I am at my best.
Wednesday - Carbs 360 grams, Protein 225 grams, fat 25 grams, Water Intake 2 gallons
Thursday - Carbs 400 grams, Protein 200 grams, fat 25 grams, Water Intake 3 gallons
Friday - Carbs 500-800 grams, Protein 180-200 grams, fat 25-30 grams, 3 gallons until 6 p.m.
I have dropped a little bit more body fat since the Capital City and hopefully it shows on stage. I just have to keep eating and drinking water and I will bring my best to the stage. I took today and tomorrow off from work and that should help me focus on my eating/drinking. It has been very difficult to drink a lot of water at work because I am not able to use the restroom when I want. I have to cut fluids down during work and then I start to gorge myself after work, which is hard to do. So with the time off I can do all the things necessary to get me where I need to be.
Friday is travel day and that is always a challenge to make sure you are eating and drinking the right amounts. It is not easy to analyze your physique in an airplane! The flight thank goodness is only 2 hours, so it should not be too bad and then only 1 hour drive to the hotel. I should have plenty of time to do the things I need to do. I went last night to get a spray tan and then I will go again tonight for a second coat to get a base tan. I do not use tanning beds because I just do not have time to get to it because of work and other things I got going on. I will use Jan Tana Ultra 1 High def color for my tan for the stage and apply at least 10-12 coats. I might go as high as 15, at the Capital City I was dark but I feel I can still be a tad bit darker.
At the NGA California 6/20/09 5-6 coats Jan Tana
At the Capital City 7/18/09 10-12 coats Jan Tana
Saturday prejudging starts 9:00 a.m. so I am assuming I will probably hit the stage around 11:00 a.m. I will wake up around 4:00 a.m. to start eating and I should get in 4 meals by the time I hit the stage which should be enough to make sure I am full and conditioned for the stage. Then it is time to have fun! No matter the outcome I am gong to take in this experience and really enjoy myself and all the sacrifices I have made to this point. It is not fun to diet extremely hard for months and then go to a show and be so consumed with winning, and then when you lose you get so disappointed that you do not enjoy what you just accomplished! Do not get me wrong, It is always nice to win, but to expect you are going to win against many other great athletes is not realistic. If you show up and you have done everything in your power to be at your absolute best and someone else wins then it is OK. It is OK because someone has worked just as hard or maybe even harder than you and they deserve it just as much. I am totally OK knowing that someone else is better than me if I am at my best.
Overall at the Capital City (Moji Oluwa to my right winner and exceptional natural bodybuilder)
We will see what happens and I am excited about this show and I will post a review sometime next week. Until my next blog keep training hard and naturally!
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Welcome to my 3DMuscleJourney! As many of you know I created this website back in January '09 to journal my training leading up to the '09 INBF Capital City Championships. Since then the site has seen some incredible changes, including the formation of Team 3DMJ. I'm very proud of all the great changes to the site and it couldn't have been remotely possible without the help from all my teammates, family and friends! My 2011 contest season was a huge success with a few division titles and a trip to the IFPA Yorton Cup World Championships where I proudly finished 7th in a very competitive middleweight lineup. I'm officially in my offseason and you are more than welcome to follow along! jeffalberts@3dmusclejouney.com
