“Just play. Have fun. Enjoy the game.”
This past week the IFPA accepted my application for pro status and I will now be competing in their IFPA Pro International show in Kansas City, Kansas on September 16 & 17th along with my teammates Alberto Nunez and Brad Loomis. This is so exciting for me because not only will it be my pro debut, but more importantly I get to share the experience with two of my closest friends. This show I’m sure will be very competitive and of course I want to do well, but that aside, I just want to have a great time. I’ve won a few shows and I’ve lost more than I can think of, but when I look back it’s not the 1st place trophies or the losses that come to mind…it’s the challenging journeys and special friendships I’ve made that stick out the most. Going to KC with my 3DMJ family is going to be fun :)
My Contest Schedule *(Subject to change)
September 16 & 17 – IFPA Pro International, Kansas City, Kansas
October 1 – NPC San Francisco, Hayward, Ca
October 29 – IFPA Yorton Cup, Washington DC *I have to qualify by placing in the top half of my class at the IFPA Pro International and that will be extremely tough. So it’s definitely not a guarantee I will even qualify.
An Inside Look
As a coach with 3DMJ you would think I handle 100% of my prep and for the most part I do. However, I still like to receive feedback from my teammates regarding my contest prep. I thought it would be interesting to share my weekly contest prep report here on my blog.
My email of my contest prep report from 6/14/11 to the other 3DMJ Coaches,
“Well we are going to KC gents!!! I'm so excited and fired up! 3DMJ will be representing, but more importantly I get to share my pro debut with my closest friends/brothers :)
The attached pic is a comparison from’ 09 at 168lbs and now at 175.4lbs. I'm leaner in the ‘09 pic, but you can see the size gain and also the much better posing.
Well, this past week as you know I hit a new low 175.4 and I'm really hoping for 175 in the am. The past few days I made it a point to drop my fats to see what happens and let’s just say I'm freaking hungry! I don’t think I can take it too much longer. I will go back to 30grams. Visually I can see daily changes to my physique, so I know the drop in fats the past couple of days is working, but with that change I also increased my carbs just a bit. Tomorrow is a refeed day and I will see where my weight is at and also how I look to determine how many carbs to take in. Don’t worry it won’t be over 600...I promise Berto ;)
Here are my weigh-ins and macros from the past 7 days,
6/08/11 - 177.8 - off - cardio 120 min - 146p, 685c, 30f - sodium 4400
6/09/11 - 178.8 - lower heavy/60min cardio - 184p, 224c, 22f - sodium 3925
6/10/11 - 177.8 - off - cardio/120min - 177p, 231c, 17f - sodium 2525
6/11/11 - 176.4 - upper heavy/60min cardio - 177p, 253c, 13f - sodium 1900
6/12/11 - 175.4 - off - 110min cardio - 186p, 248c, 17f - sodium 4375
6/13/11 - 176.0 - lower hypertrophy/120cardio - 189p, 275c, 21f - sodium 3640 *the hunger was so bad last night I had a couple of string cheese sticks and an orange which put my protein higher as well as my carbs.
6/14/11 - 175.4 - upper hypertrophy/60 min cardio - 179p, 253c, 19f - sodium 2800
Energy is starting to become an issue. Not so much in the gym, but more when I'm on the bike. Today at about the 47 minute mark it started to get really labored. After I got off the bike I was spent. So in proceeding forward my cardio will be dropped to 60 min LISS daily until I need another shot of double days. After cardio I had a nice tortilla omelet and then I felt good again. As I type this my stomach is telling me to eat, but my mind says screw you stomach...time to get nasty shredded!
Good night all!”
*On a side note – I actually hit 174.4 yesterday morning which is another low this prep, so progress is rolling right along.
Training & Cardio
I pick weight up and put the weight back down and then I pedal on my bike. LOL! I’ve always wanted to write that :)
Seriously though, I’ve been really smart in the gym. Not really setting any personal records as of late, but that’s not a priority. My main focus is to ensure I get in good workouts, stay injury free and make sure I get enough recovery time. I’m not trying to be “Rocky Balboa” and push myself through a very tough fight and then going for that classic knockout in the last round of a prize fight. I know it seems so glamorous to try and mentally will yourself through a grueling workout, but my reality is I have to get up the next morning and do it all over again. If I’m not fully recovered from digging so deep from the workout the day before…I’m absolutely going to be facing an uphill battle all over again today. There is absolutely nothing wrong with leveling down the intensity, volume or adding in off days from the gym. I know it seems so awe-inspiring to fight and claw your way through prep, but for me it only makes more sense to pick my spots. If you look at boxing great Bernard Hopkins for example, he was arguably the best middleweight of all time, but he is not known for having Rocky type fights. His fights for the most part were very boring at times, but you can’t argue with the man’s track record. He was a boxing tactician. He knew when to attack, when to defend and when to move. He was smart in the ring and many of his fights were won simply because he did not put himself in bad positions where he needed to mentally will himself through the near impossible. For me, that is exactly how I like to approach my prep. I know when to lift hard and heavy, but also when to back off. I do not let my ego or simply the fear of what others may think of my mental toughness dictate I need to push through a labored workout just because it’s the popular and glamorous thing to do. I simply train efficiently as possible. I know it’s kind of boring, but Bernard Hopkins didn’t care if his fights were boring and his results speak volumes.
Progress Pics – 13 Weeks Out
I’m smiling this week :)
Speaking of Fun
On 6/11/11, 3DMJ had 3 athletes competing at the 2011 NGA Natural California Championships and 3DMJ Sponsored Athlete - Erik Holm took home the overall title and an NGA pro card. First timers, Tim Cooper and Nick Varela both did extremely well and placed 2nd and 4th respectively in the light heavies.
Nick Varela 4th, Erik holm 1st, Tim Cooper 2nd
Also, Barbara Lyon who is Coach Eric Helms’ wife competed in her first ever figure competition and she did terrific by placing a solid 3rd.
*As a side note – For the past 4 years 3DMJ has won the NGA Natural Mr. California title…we’re very proud of that fact.
2011 Erik Holm, 2010 Robbie Sardinia, 2009 Jeff Alberts, 2008 Alberto Nunez
What I love most about 3DMJ aside from the fact we try and prepare our athletes/clients to be at their very best, is just how much fun we have as a family. The sport for us is more than just winning bodybuilding contests, getting shredded, or setting records in powerlifting…it’s simply about sharing this sport with each other as a supportive community.
Until my next blog keep training hard, smart and naturally!
In : 2011 Contest Journey
Tags: natural bodybuilding jeff alberts contest prep
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