WNBF PRO - JEFF ALBERTS BLOG

Hello everyone! Welcome to my 3DMUSCLEJOURNEY! As many of you know I started this website back in January 2009 to log my training leading to the 2009 INBF Capital City Natural Championships. Since then the site has seen some incredible changes, including the formation of TEAM 3DMJ, featured athletes, great articles, Q and A section, sponsored athletes, videos, and much more! I am so proud of all the awesome transformations to the site and it could not have been possible without the help from all my teammates, family and friends! You all know who you are! Thank you! I am currently in my deep off season, but I will continue to track workouts and my personal updates as much as possible. Thank you for following! Keep training hard and naturally!

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Browsing Archive: January, 2009

Week 4 (First month recap)

Posted by Jeff Alberts on Saturday, January 31, 2009, In : 2009 Capital City Journey

Today was my first month of training in the books! I have made good progress so far. I have dropped my weight from 202 lbs to 188 lbs. My diet has been going good so far. I had to make a small adjustment in my carb intake as I was losing weight too fast. I was taking in roughly 240 grams per day but I raised it to 280 grams per day and that is working out good for me. I am eating 30 grams of protein per meal and 60 grams carbs my first two meals and then 40 grams for the last four meals. My f...

Week 1

Posted by Jeff Alberts on Saturday, January 10, 2009, In : 2009 Capital City Journey

My first week of contest preparation went as planned. It was a little rough the first couple of days, but I made it through the first week. My weight today was 194.5 lbs and my goal weight is about 155 lbs. So far I have lost 6.5 lbs. My diet is going real good. Today I ate the following:

Meal One - 4 oz. ground turkey breast with 1 cup brown rice and 1/2 tbsp olive oil
Meal Two - 4 oz. ground turkey breast with 3/4 cup brown rice and 1/2 tbs olive oil
Meal Three - same as meal 2
Meal Four - sa...
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January 5, 2009 First Squat Session Since My Vacation

Posted by Jeff Alberts on Wednesday, January 7, 2009, In : 2009 Capital City Journey

Today was leg day and it was my first time from vacation doing a squat workout. From what I learned from my first workout back from vacation I decided not to push myself extremely hard so as to not get too sore. The workout went well and here is what I did.

Smith Machine Squats 1st set 275 for 5, 2nd set 295 for 5 and 3rd set 315 for 5. I stopped at 5 reps so I would not get too sore and break myself back in as well as to get my conditioning back.

Lying Leg Curls 1st set 115 for 7, 2nd set 90...
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January 3, 2009

Posted by Jeff Alberts on Monday, January 5, 2009, In : 2009 Capital City Journey

Today I wokeup extremely sore and tired. I felt like I got hit by a truck. My workout from yesterday was my first upper body workout in about 2 weeks. I just came back from a week vacation so I have to get my body back to normal. I didnt do my cardio today as I felt I needed the rest. Today was also an off day for weight training. The good news is I dropped 5 pounds from 202 to 197 due to diet change which caused water loss. I will keep my diet the same for now. Protein today was 180 grams an...
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Day 1 (Capital City Journey)

Posted by Jeff Alberts on Saturday, January 3, 2009, In : 2009 Capital City Journey

Today was my first day of training and dieting. I woke up wanting to keep eating all that bad food I have been accustomed to eating. It is a long road to July so I need to be patient and not consume myself. Just take each day as they come. This is a sport that takes a lot of patience and you have to realize it otherwise you will go crazy. My diet went good today except I didn't get my sixth meal in because I got up late today and I couldn't fit all of my meals in. Here is how it broke down to...
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