It’s been some time since my last blog, so I thought I would do a quick update. I’m currently 10 days away from the biggest natural bodybuilding show of my life…The Yorton Cup! The IFPA’a World Championships! To think back to December 6, 2010 when I first began my prep to right now 45 ½ weeks later is totally mind boggling. I mean the goal in the beginning was to stand on the World stage, but to actually have it coming true in 10 days…well I am just simply in amazement.
Current weight I don’t know…I haven’t weighed myself in about a week, but I will guess around 169-170ish.
Start of Prep - 12/06/10 – 206.5lbs.
Goal Weight - at the start of prep it was 160lbs, but to my surprise I have either gained 10lbs of lbm, retained more lbm this prep or a little of both.
Training As of late it has been very instinctual, but it has been going really well. I still follow a modified power/hypertrophy type of a set up, but the past 2-3 weeks the power workouts have been a bit tough due to my lower bodyfat levels. It just doesn’t feel too good to get under a 315lb squat bar LOL! So I have been doing more hypertrophy type workouts than power, but I still sprinkle in enough power workouts to get the job done.
NutritionCake, cake, and more cake LOL! Macros right now are at 30f, 220-230c, 205-210p and refeeds have been very instinctual…when I feel like crap with no energy for workouts…I simply eat. So lately that has been on average 1-2 refeeds per week. Average refeeds as of late 30-40f, 500-700c, 200-220p and last Saturday was my last refeed before peak week for the Yorton. For the 3 previous shows I didn’t have a 100% peak week, so I’m really looking forward to finally having one.
CardioI’m still chugging away on my recumbent bike while I watch the NFL network. You need to know anything about what’s going on in the NFL…I’m your man! On average its 30-60min in the AM and 30-60min in the PM…7 days per week.
Okay now that we are caught up in my world of training let’s take a look back at the journey.
December 2010 - 206.5lbs...ouch!!!
May 5, 2011 - 180.5lbs and yucky LOL!
June 7, 2011 - 177lbs and what a difference 3lbs will make and add to the fact I changed up my training and macros = leaner and much fuller.
August 4, 2011…epic 1,000c refeed!
August 6, 2011 – 2 days post 1,000c refeed
10/19/11 – 10 days to the Yorton!Until my next blog keep training hard, smart and naturally!
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
