Week 24

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 24

Posted by Jeff Alberts on Friday, June 19, 2009 Under: 2009 Capital City Journey

I am 2 days away from my first show of this year, 2009 NGA California. I am using this show as a practice run leading up to the Capital City on July 18 to make sure I can correct any mistakes I may have in my posing, tanning, diet, etc. It has been 24 weeks and I have gone from an out of shape bodybuilder who ate anything and everything to an athlete again. It feels good to be back in shape. No matter the outcome I am happy to be where I am now compared to then. I weighed in today at 164 lbs but I did drink roughly 2 1/2 gallons of water yesterday and I drank one of those gallons past 6:00 p.m. last night so I know I am probably a little lighter than 164 lbs. Everything is going as planned. I started on Monday with 2 gallons of water and today I will probably get in 2 gallons. I will probably drink 1/2 -1 gallon tomorrow but I will evaluate my condition as I go. Starting on Wednesday I lowered my salt intake as well to help dry me out. It has seemed to be working because each day I am getting drier. I switched from Optimum Nutrition whey protein to Bioplex because Bioplex has a lot lower sodium content. I did this starting on Wednesday and I have definitely noticed the difference in my conditioning but it sure does not taste as good as Optimum! Monday and Tuesday I ate my normal diet which was an average of 185 grams of protein, 260 grams carbs, and 22 grams fat. Starting Wednesday I added a 7th meal in, so it increased to 211 grams protein, 305 grams carbs, 29 grams fat. Today I will eat 7 meals again and keep the same numbers as Wednesday. Friday I will eat roughly 400-600 grams of carbs maybe more depending on my conditioning. I am not scared to eat if I have to fill out. In the past I would be scared to take in food fearing I would spill over and be waterlogged. I would look flat. This time I have had some high carb days(up to 800 grams) in my contest prep and every time the day after I looked fuller and more cut. How many times has a bodybuilder gone out to eat after a show and ate a ton of pizza, then look way better the next morning? That has happened to me a few times! So I will definitely make sure I eat enough this time around. I typically eat oatmeal, shredded wheat, and brown rice as my carb sources. On Friday I usually eat just oatmeal and shredded wheat as my carb sources.

I will post the outcome of this show probably Sunday evening with hopefully some good pics! Here is a picture from today Thursday 2 days out. This pic is without a pump and with roughly 1 1/2 gallons of water that I already drank today. Keep training hard and naturally!