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.
11 weeks in and I still have plenty of time to get even better! Until my next blog! Keep training hard!
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.
11 weeks in and I still have plenty of time to get even better! Until my next blog! Keep training hard!
In : 2009 Capital City Journey
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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
