Showing Tag: " natural bodybuilding" (Show all posts)
“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...
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“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...
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“Fun is good.”
~Dr. Seuss
*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 ...
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“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... Continue reading ...
“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 ...
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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... Continue reading ...
"Belief creates the actual fact."
~William James
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...
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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... Continue reading ...
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... Continue reading ...
Week 21 was spent on the road from San Rafael, Ca to Santa Fe, New Mexico. Last Sunday, my father-in-law and I loaded up all of my grandmother-in-law’s belongings and moved her out to New Mexico. It was a long 1,300 mile one way drive which took two days to do. After the first day of driving we stopped in Flagstaff, Az. for the night. In the morning, I was able to get in a 20 minute cardio session at the hotel’s fitness center before getting back on the road, but that was the extent of my... Continue reading ...
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 ... Continue reading ...
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.
Today’s Nutrition
180... Continue reading ...
In the middle of week #18 and I'm really enjoying the process. Still making very slow progress just as planned.
Weight
Start Date - 12/06/10 - 206.5lbs
Goal Date – Whenever - Goal Weight – 160lbs
Current – 04/07/11 – 182.2lbs
*Note – After jumping back up to 184.4 in recent days my weight has come back down.
Today’s Nutrition
180p, 260c, 40f
Cardio
Wenesday – Off
Today - 45 minutes on the Treadmill (5 minute walk to warm up followed by intervals of 1 minute jogs and 1 minute walks unti... Continue reading ...
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... Continue reading ...
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: Smith Squats - Warm ups 135 x 10/10, 225 ... Continue reading ...
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... Continue reading ...
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... Continue reading ...
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... Continue reading ...
It‘s getting really close…very close and I am getting more and more fired up. The start of my contest prep is just 9 short days away! It is hard to believe 15 months of offseason have gone by. There are many questions that are spinning around in my mind that are causing some doubts as to what kind of gains I have made… if any at all. This offseason had its share of injuries that has tested my mental will. Usually that only happens when I am in full contest prep mode, but mentally it has... Continue reading ...
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Team 3DMJ Coach/Natural Pro Bodybuilder
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
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