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.
I thought I would do a video blog this week and see how it goes. It was pretty weird talking into the camera...I find it a lot easier to write my words, but it was a new challenge I guess. I hope you all like it and maybe I will do more in the future. I'm sure I'll get better at producing them. Well it's getting closer to show day with just over 4 weeks until the NPC Central Valley and just over 8 weeks to my pro debut in Kansas. It's doesn't seem real yet because I've been so busy having fun... Continue reading ...
“You know, all that really matters is that the people you love are happy and healthy. Everything else is just sprinkles on the sundae.” ~Paul Walker
Last week my wife and I drove up to Oregon to visit my stepdad, Tim and his bride to be, Terrie, for a few days. Terrie is such an incredibly nice, hardworking and loving person and I’m really glad he found a terrific individual to share his life with. As many of you know, I’ve dedicated this contest season in my stepdad’s honor as he ba...
“All you need is the plan, the road map, and the courage to press on to your destination.” ~Earl Nightingdale
Since my last blog, I ‘ve decided to enter the NPC Central Valley Championships as a warm up show on August 20th in Modesto, Ca. That gives me 7 weeks to prepare and I will be anywhere between 165-167lbs for that first show. I’ll be entering both the open and master’s division…my first as a master :) My team and I feel I have around 10lbs to lose off of my current weight (17...
*Warning – After 30 weeks into prep there may be some typos and grammar errors LOL! Enjoy :)
Contest prep fun? I know for some the thought of restricting calories and doing boring bouts of cardio can be quite miserable. I’ve come to the realization some bodybuilders place an enormous amount of pressure on themselves while prepping. That can be quite overwhelming and it can make for a not so pleasant experience. Especially when contest preps can last for weeks ...
“Every day is a journey, and the journey itself is home.” ~Matsuo Basho
My motivation and drive during this prep has been of good balance; neither too high nor too low. I guess having 25 shows under your belt will do that to you. I pretty much know what to expect from myself and now in my 29th week of prep, I feel like I can go for another 29 weeks. I feel right at home and very comfortable.
Weight Start of Prep: 12/06/10 – 206.5lbs. 6/22/11 – 174.6lbs Goal Weight: 160ish *Note – Hit a...
Wow…I can’t believe I’m 40 today! Time just moves so fast and the years seemed to have added up really quick. However, I’m not feeling depressed about it…I’m actually quite proud today. My wife and I headed out to go see a movie and I was pretty happy sitting there with a package of beef jerky and two Peppermint Patties...it’s all good…don’t worry it fit within my nutrition targets. Tonight I made myself a chocolate whey cake topped with fat free cool whip. For the topping, ...
“Just play. Have fun. Enjoy the game.” ~Michael Jordan
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 cour...
“It is my feeling that Time ripens all things; with Time all things are revealed; Time is the father of truth.” ~Francois Rabelais
It’s hard to believe I began this prep back on December 6, 2010 and I’m just now starting to show some good signs of muscularity 27 weeks later. It’s been a long time in the waiting, but I’m very motivated to reach my full potential this year…it’s just going to take some more time. Not only does it take time to shed body fat, but it also takes quite ...
"The best things in life are unexpected - because there were no expectations." ~Eli Khamarov
Current Thoughts Today I was feeling a bit light headed and really fatigued from a long road trip to Oregon that my wife and I went on Tuesday through Thursday in which we had a very nice visit with my stepfather. Yesterday’s 11 hr drive back home took its toll on me, so I wasn’t expecting too much in the gym today. I don’t know what it is, but just when I think I’m not feeling it, I seem to pr...
Quote It does not matter how slowly you go as long as you do not stop. ~Confucius
Current Thoughts Things have been progressing a little slower than I anticipated last week, but the good news is I’m still improving and I’m moving forward. I went ahead and made some changes recently because my physique was beginning to look too stringy. Mentally it was frustrating to look flat most of the time and when my scheduled refeed rolled around I decided to eat more than my scheduled target. My last re...
This season so far has been a crazy roller coaster ride with a lot of sharp turns and many ups and downs. Life's issues have surfaced which has made this contest prep the toughest I’ve faced mentally. Not only have I been dealing with unforeseen outside issues, but also weeks where my weight didn’t want to budge which is something I’ve never really experienced in my bodybuilding career. That had me emotionally in the dumps and my confidence...
Recently I learned my stepfather’s cancer is now terminal. I got the call from my step sister while I was on the treadmill doing my cardio at about 50 minutes in. After I hung up the phone with her I just wanted to lie down and cry, but I jumped right back on and powered through my last ten minutes even though I was choked up. It was a tough night for me and right away I knew my bodybuilding season would have a deeper meaning to it. This season is just not about bringing my absolute best e...
On Monday I started my latest plan of attack which consists of 3 lower carb days followed by a higher carb day and then I simply repeat the cycle. I just wrapped up my high carb day on Thursday which consisted of 500 grams of carbs and I’m feeling pretty damn good…as I should be after eating all that good food LOL. I weighed in today (5/5/11) at 180.8lbs and that is about the same as early last week, but with that long trip to Santa Fe, New Mexico it really limited my productivity. I gain...
When I'm getting ready to settle in for the day I do not want to reflect back and second guess myself…could I have did anything better today? I want that answer to be a resounding NO! Weight Start Date - 12/06/10 - 206.5lbs Goal Date – Whenever - Goal Weight – 160lbs Current – 04/23/11 – 180.6lbs
*Note – The scale has finally moved past 182.2! It’s time to show what this veteran is all about :) Nutrition This prep I’ve been trying a different approach. In years past, I simply would...
Wow! I have been so busy lately…family time, 3DMJ, training, studying, etc. it’s been hard to get a blog up. I’m a little behind, but I’ll do my best to cover everything. Family Day On Saturday April 9th my wife and I shared a family day with her dad, grandmother, aunt and uncle. We all drove out to Marin Headlands where we celebrated my wife’s late cousin, Mary Kate, by spreading her ashes over a beautiful mountain side which overlooks the stunning San Francisco Bay where she is now ...
Went to lunch with my Dad today…it was great just hanging out for a bit and having some nice conversation. Love you Dad!
Weight Start Date - 12/06/10 - 206.5lbs Goal Date – Whenever - Goal Weight – 160lbs Current – 04/08/11 – 182.2lbs
*Note – Weight seems to be at a standstill…an adjustment might be in order. May have to increase cardio some and decrease my Saturday re-feeds from 500c to 400. Going to wait until the morning to see what the scale says first.
I ‘m totally over my cold from last week and I have resumed my normal activity.
Weight Start Date - 12/06/10 - 206.5lbs Goal Date – Whenever - Goal Weight – 160lbs Current – 04/05/11 – 183.4lbs
*Note – I hit 180.6 on Friday 4/1/11, but it was a fluke weigh in. As of Friday, I began taking creatine monohydrate as suggested by my teammates. Because of the creatine intake, recent high sodium levels and Saturday’s big re-feed the scale moved up, but visually I look leaner and much...
I came down with a damn cold right after my last workout on Tuesday. Knowing from my past experiences in training with a cold it only ends up making things worse, so I decided to play it safe and cease my cardio sessions the past few days. In doing so, I just lowered my carb intake to make up the difference. On regular days instead of 260 grams of carbs I lowered it down to 240 grams. I will re-adjust back to 260 starting on Sunday. I'm feeling much better now and ready to resume my normal t...
So far this year my goal is to blog about 1x per week, but on occasion I do miss a week or two. Usually I write in depth about my progress and general feelings and sometimes writing this blog can take a couple of hours and sometimes longer. I really enjoy expressing my feelings in this platform, but as of late it is getting harder and harder to find the time. The past couple of weeks and in the weeks ahead I have and will be studying for the NASM Personal Trainer certification, working with p...
Hey everyone! Just a quick recap from my last leg workout last Saturday 3/26/11. Usually Fridays I hit legs, but I just wasn't feeling that great, so I decided to wait until Saturday morning to make sure I got in a great workout. It was a wise choice because Saturday's leg workout was a very good one. I did not hit any PR's (personal records), but I managed to keep my progressions rolling on most exercises for the 3rd straight week. Here's how it went:
Week 15 was a great one as I am progressing nicely. Weight training is going as planned, cardio is on par and so is nutrition. I’m in the middle of Week 16 as I write this and everything seems to be right on schedule.
First off, I am sending my deepest sympathy and my good thoughts to all the people in Japan and to the rest of the world who have been affected by the catastrophic Japan quake. I have high hopes they will have a quick and smooth recovery. It’s a devastating event to say the least and it really does put into perspective just how unimportant my bodybuilding endeavors truly are. I feel very fortunate that my wife and I are safe and secure.I do not take for granted that at any moment that all...
The past two weeks have flown by and my progress has been nice and steady. I just keep reminding myself to take each day as they come and to not over analyze things. I really want to keep this process as simple as possible that way I can thoroughly enjoy myself without any added or unwanted pressure. Current State As of today, I weighed in at 188.4lbs which is about 2lbs lighter since my last blog, but I feel more than likely tomorrow will be even lower. I have seen a low of 187.6lbs late last ...
Posted by Jeff Alberts on Wednesday, February 16, 2011,
In :
2011 Contest Journey
First off…I want to say Happy Valentine’s Day to my wife Jhanna! I love you very much! Where Have I been? It has been a month since my last blog. Some may have been wandering why I have not been blogging lately? Let’s just say life has been kicking my a** lately. There have been many stressful issues other than my contest preparation that have surfaced in my life which needed my attention. Without a doubt there has to be balance in one’s life in order to put forth 100% effort into conte...
What a complete turnaround from last week’s down and out experience! Everything fell into place and it was due to re-programming my mindset and my nutrition plan. Mentally contest prep can sometimes get the best of you and that is exactly what happened in Week 5. I was not seeing the results I am accustomed to attaining and that left me to feel a bit discouraged. I was down on myself and I was definitely beating myself up. In order to overcome this problem I needed to step back for a minute...
Week 5 did not go as planned as I lost my focus on a few occasions and I missed all of my cardio sessions. I was off on my nutrition target numbers on 3 out of the seven days. Also, my lower back has really been bothering me as of late and I skipped another leg workout earlier in the week. Deadlifts and free weight squats are out of the question for now. It was one of those weeks where nothing seemed to go right. I have re-focused for Week 6 and mentally I am ready to have a great week! Ther...
The past couple of weeks have been extremely busy! Christmas and then New Years made it really hard for me to find the time to write my blog. First off, I want to say my stepfather’s surgery went really good and he is on his way to recovery, so I am very happy about that. I want to thank everybody who sent their thoughts and prayers his way and it is truly appreciated.
Since my last blog I have transitioned into a new training program and so far it has been working beautifully. I put HIT on...
I hit a little wall today and I decided to go lighter with my workout today. After squats and stiff legged deads, I put a halt to my workout because I felt I would be digging a deeper hole into my recovery abilities. The previous two workouts earlier in the week went as planned and I hit a couple more personal records, so I knew making it through the end of this week and trying to sustain the high pace I have been on for the past 8-9 weeks was going to be rough. Later today, I will be discuss...
Almost a full week is now in the books. I started this prep at 206.5 lbs and that is bit high and not really where I wanted it to be. I enjoyed the last week of my offseason by indulging in rich foods and it somehow went straight to my midsection. It is…what it is and now I just have to put in the work to get rid of it.
Nutrition On Monday December 6th I began this journey by targeting my nutrition numbers as follows:
Today was officially the start of my 2011 contest prep and my first official weigh in was 206.5lbs. A little high from yesterdays food binge on ice cream, chips, cake, etc. So I am a bit bloated, but nothing I can't lose. I hit my nutrition numbers almost to the exact numbers (200 p, 300 c, 50 f) I am shooting for in my first week. Protein was at 203 grams, carbs 301 grams and fat was 45 grams. I got a bit hungry in the middle of the day and that was confusing to me as I really have not had a... Continue reading ...
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
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
