Week 11

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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Week 11

Posted by Jeff Alberts on Sunday, March 22, 2009 Under: 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.

Weight Training
I did struggle like I said this week in the gym. I did however do good on Friday with my leg workout. Next week I will keep pounding the heavy weight and stick to 5 reps on most lifts. For Chest I plan to do 2 sets of bench and 2 sets of dumbbell bench. I am trying to get back to dumbbells because I feel they hit the chest better than the bench press. Other than that I will stick to my game plan and keep lifting heavy.

Diet
Like I said I increased my carbs and dropped my protein because I needed the carbs for energy. By lowering protein I am still keeping roughly the same amount of overall calories but the ratios are different to keep fueling my workouts. I will keep my carbs around 240-260 grams of carbs per day and my protein to 200-215 grams per day. It has been almost reversed this week. I think this change will work for the next couple of weeks until my weight drops a little more than I will have to lower my overall calories.

Cardio
I finally decided to start cardio back up on Thursday of this week. I decided this because I was struggling with energy levels because of the low carb intake. By increasing the carbs and doing cardio I have felt better since Thursday. I am doing 30 minutes per day. During work days I do cardio after my weight training session in the evening and also after work on my non weight training days. I do cardio in the morning on an empty stomach on my non work days. I use the stationary bike and I keep my heart rate around 85-100 beats per minute.

Here are some photos from today. 177lbs and starting to take shape. 154-155 lbs. is my goal and with 17 weeks left I am on target to reach that with plenty of time to spare.