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: March, 2009

Week 12

Posted by Jeff Alberts on Sunday, March 29, 2009, In : 2009 Capital City Journey

I hit the three month mark and I have made good progress so far. I have dropped a total of 27 pounds bringing me down to 175 lbs. At this weight I have never looked better. I am happy thus far and I will continue to train to be my best no matter if I win or lose. I think I have got a good diet plan going for now. This week I have been averaging 195 grams of protein per day give or take, my carbs have been around 280 - 315 give or take, while my fat is on the low side roughly 9-10% of my total...
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Week 11

Posted by Jeff Alberts on Sunday, March 22, 2009, In : 2009 Capital City Journey

Another week in the books. This was a tough week for me as far as my diet goes. I had low energy levels due to my lower carb intake. Although I did manage to lose another pound bringing my weight to 177lbs. My goal is still between 154-155 lbs. I decided after evaluating my diet and how my energy levels are I started cardio back up on Thursday evening. I also increased my carbs and dropped my protein back down. As I write this my energy levels are back to normal and my last workout went good....
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Week 10

Posted by Jeff Alberts on Saturday, March 14, 2009, In : 2009 Capital City Journey

I had another good week of contest prep. I am now down to 178 lbs. I was 177 yesterday but I felt really tired so I decided to raise my carbs yesterday to give me my energy back. I feel a lot better today and I gained a pound but I look and feel better.

Diet

My diet went well this week. I decided to drop my carbs slightly because I felt I was starting to get a little stagnant. I dropped them on Tuesday through Thursday. This seemed to work as I continue to lose the weight with no strength loss...
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Week 9

Posted by Jeff Alberts on Saturday, March 7, 2009, In : 2009 Capital City Journey

My union and memebership voted yes to worksharing, so there will be no lay offs. That is good news!! I have been busy this week working on this website and training hard. I hope everybody likes it. This week went really good. I am down to 179 lbs. I have dropped a total of 23 lbs so far. I am still aiming to get to 154-155 lbs. but I will see when I get closer to my goal. If I need to drop more weight at that time I will do it. My goal is to get as lean as possible! I want to take it to anoth...