Week 23
Posted by Jeff Alberts on Saturday, June 13, 2009
Under: 2009 Capital City Journey
I am 8 days away from the NGA California Natural. I weighed in today at 163 lbs and I am getting leaner each week. I will probably weigh around 161-162 lbs at next weeks show. I am using that show as a tune up for the Capital City in July. I should weigh around 157-158 lbs for the Capital City but maybe I might even be a lightweight at 156 lbs. We will see when I weigh in. This weeks training has gone really well for me. I am not losing any strength and I am getting leaner as I go along from week to week. I have already surpassed my conditioning from my last show in 2006 and for that I am very proud of accomplishing my goal of getting better. However I still have 5 more weeks to go and I know I can really push hard and attain my goal of getting as lean as possible. I will just keep taking one day at a time and do the small things that have gotten me to this point.
Training
I continue to lift as heavy as possible while maintaining excellent form. I have limited the forced reps, negatives and holds to prevent any injuries. I have been using a very slow rep speed on most exercises to really feel the muscle working with out any momentum. By doing this style I have had to lower the weight on some lifts like squats, bench press, incline press but I definitely get a good workout. I am not trying to impress anyone by how much I can lift but rather just working the muscle I am targeting.
Nutrition
My diet has been going very good and I am starting to feel really hungry most of the time. I know in my mind, if I am hungry, then my body is using body fat for energy and that is a good thing. I am averaging between 240-280 grams of carbs per day, 180-190 grams of protein and 25-35 grams of fat per day. I will stick to this until I see no more changes in my appearance. If need be I will lower carb levels just a little to shed more weight. A little means 20-40 grams per day.
Cardio
I still do the recumbent stationary bike for 60 minutes per day at 17-18 mph. This has definitely helped me shed a lot of body fat to display more muscle. I know it sounds like a lot and most people would have a fear of losing muscle with that amount of cardio but I ride with low intensity and I feel I have kept a lot of muscle on. I will continue this all the way to the show in July.
NGA California Game Plan
The game plan for next week starting on Monday is the same as any other day except I will start to drink 2-3 gallons of water. I will drink 2-3 gallons all the way up to Thursday evening. On Friday I will probably cut that amount down to 1 gallon but I will have to see how dry I am as I go. As far as food goes I do not carb deplete but I will start to increase my carbs starting on Wednesday by 40 grams taking me up to 280 grams. Thursday I will increase carbs by another 40 grams to 320 grams. Friday I will increase carbs up to 400-600 grams but again I will see where I am as I go along and make adjustments as necessary. I will take notes on everything I do during this week so that I can make any adjustments for the Capital City in July. I will continue to train in the same manner up until Wednesday and then I will take the rest of the week off to let my body heal back up. I will stop cardio training on Wednesday as well.
Anyways here are this weeks pics at 163 lbs. These pics were taken cold with out a pump! Until my next blog keep training hard and naturally!
Training
I continue to lift as heavy as possible while maintaining excellent form. I have limited the forced reps, negatives and holds to prevent any injuries. I have been using a very slow rep speed on most exercises to really feel the muscle working with out any momentum. By doing this style I have had to lower the weight on some lifts like squats, bench press, incline press but I definitely get a good workout. I am not trying to impress anyone by how much I can lift but rather just working the muscle I am targeting.
Nutrition
My diet has been going very good and I am starting to feel really hungry most of the time. I know in my mind, if I am hungry, then my body is using body fat for energy and that is a good thing. I am averaging between 240-280 grams of carbs per day, 180-190 grams of protein and 25-35 grams of fat per day. I will stick to this until I see no more changes in my appearance. If need be I will lower carb levels just a little to shed more weight. A little means 20-40 grams per day.
Cardio
I still do the recumbent stationary bike for 60 minutes per day at 17-18 mph. This has definitely helped me shed a lot of body fat to display more muscle. I know it sounds like a lot and most people would have a fear of losing muscle with that amount of cardio but I ride with low intensity and I feel I have kept a lot of muscle on. I will continue this all the way to the show in July.
NGA California Game Plan
The game plan for next week starting on Monday is the same as any other day except I will start to drink 2-3 gallons of water. I will drink 2-3 gallons all the way up to Thursday evening. On Friday I will probably cut that amount down to 1 gallon but I will have to see how dry I am as I go. As far as food goes I do not carb deplete but I will start to increase my carbs starting on Wednesday by 40 grams taking me up to 280 grams. Thursday I will increase carbs by another 40 grams to 320 grams. Friday I will increase carbs up to 400-600 grams but again I will see where I am as I go along and make adjustments as necessary. I will take notes on everything I do during this week so that I can make any adjustments for the Capital City in July. I will continue to train in the same manner up until Wednesday and then I will take the rest of the week off to let my body heal back up. I will stop cardio training on Wednesday as well.
Anyways here are this weeks pics at 163 lbs. These pics were taken cold with out a pump! Until my next blog keep training hard and naturally!
In : 2009 Capital City Journey
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