Per Ferrum Ad Astra 2017 | Fat Intake, Hormones, & Weight Fluctuations

[@TaylorGregorylulz]

Like hearing you open up a bit. I know you tend to be private but getting insight into life outside of the gym gives us the full picture of a master in this craft :-)

[@bricksaccomplice3004]

THAT WIND THO

[@kyriakosgeorg]

greetings from Greece Alberto - you are an inspiration for all of natural bodybuilders keep up the effort

[@Team3DMJ]

Thank you! One day I will visit your country I hope

[@DanielCdjcav21]

Back is on point! Excited to see your stage conditioning this year!

[@BlakeBernsteinFit]

these videos make me happy and I like every single one before I even press play

[@Team3DMJ]

Blake right on! I'll remember that

[@nicolasvennitti373]

Definitely agree on the higher carb intake, i preform much better with fat around 65 or 70, and carbs around 500 to 600G. Your lats are looking so good you could almost fly on the stage lol.

[@Team3DMJ]

That was the goal this year! To paraglide lol

[@antoniomartinmontiel680]

podías hacer algún vídeo en español soy competidor en España y me llama mucho la atención tu físico y tu forma de entrenar

[@benb.4515]

Absolutely love all the updates, cant wish you enough luck for prep. Exciting stuff coming up!!!

[@benb.4515]

Ps. Team sardines

[@Team3DMJ]

With hot sauce! :)

[@joemarsh4958]

Back and arms looking sick, significant progress I would say

[@StrengthAesthetics1]

Great talk Alberto. Always enjoyed these types of videos.

[@fenrir3110]

Success Berto!! I hope you enojy your contest prep!!! Regards to the whole team.

[@Team3DMJ]

Thank you Oscar!

[@KrystenJanzen]

Great video, Alberto! Excited to follow along!

[@rbgolfer2013]

I like how you walk and talk Berto, but the wind is killing me!

[@Team3DMJ]

Yeah never again, next time we will find a cave

[@WarriorFromV4LH4LL4]

Arms have come up! Good job!

[@rafasankowski1697]

Awesome video! Can you do some substantive/educational videos about diet?

[@Team3DMJ]

Check the pyramid series on here

[@rachelkarengreen99]

Can you write Alberto's name in the title? It would be much better for these videos.

[@victorcondolo6183]

Te ves enorme Berto Suludos!

[@Team3DMJ]

Gracias hermano

[@timba3911]

you say bodyfat stored Has more influence on hormones than fatintake right? Do you have any evidence for that?

[@Thephysiquemechanic]

good stuff man! some great scenery there. Looking to come explore there in the upcoming months as NY isn't where I want to live anymore lol Looking forward to next week's footage! keep grindin!

[@Team3DMJ]

Wait until you see the next hike

[@willianalexandre8332]

I would like to see your fasting insulin blood test......

[@chinoloc916]

berto i am one of u. my fats sut at 40 to 50. sometimes low and it's because of the food choiced i love cookin at home nowadays. so different to not be doing shows yet still counting macros and having the mentality. this should be fun because i am looking to do 3 to 4 days a week training full body becauze going in 6 times a week for nursing won't be practical. this should be fun. I'll let you know how things go. i will be following along with you and can't wait to see you again. sittin only 8 to 10 lbs over in the offseason and maintaining with 2800 calories a day ;). love ya bro see u soon. miss the trainin days at the gym just happy to see you rollin n enjoyin life.

[@Team3DMJ]

No more shows?

[@chinoloc916]

Team3DMJ unfortunately no because i have to save money. didn't get financial aid off the bat so i have to pay upfront. And when school starts i have to fill out a form that i have a reductio. in employment hours. so i have to save all the money i can. Doing shows will unfortunately set me back and will have to wait. once ima nurse tho ima do any show i want ;).

[@Team3DMJ]

Francisco Inzunza Too bad but excellent mindset and prioritization

[@bvpotoya]

only training 4 days a week? do macros vary with off days ?

[@panbuffman]

Check his last video. He goes over all that on a white board. 5 days regular macros, 2 days high carb. 1 of those high days is a complete rest day.

[@PeterKeng]

Hey Alberto, happy for your on going positive life changes. Lol any chance of you trimming that hair a bit for your competition?

[@Team3DMJ]

Thank you and no we are keeping it! :)

[@vivekvarun007]

Hella lean for the normal gym bros down there way to go Alberto !!!!! keep it up mate inspiring :))

[@DavidThomas-ve6vd]

What's the lowest protein you recommend? It's harder to get a lot of protein as a vegan so I wanna see how much I need.

[@natsudragnir4131]

whichi video , you set your intake in Dear Alberto ?

[@Team3DMJ]

The last one I uploaded

[@polsp4046]

i wamma see ur workout vids

[@AseelSoueid]

Got that Russ flow haha physique is looking great man!

[@Team3DMJ]

Hahaha all kinds of growth this offseason

[@tc-3]

Have you posted your blood test results? Awesome video! Keep it up. :)

[@Team3DMJ]

It's a coming!

[@tc-3]

Awesome! Thanks for the reply.

[@Zerobeat60]

Alberto, I've been cutting for 9 months using the Muscle and Strength pyramids + Ogus753... at a rate of 0.5-0.7lb per week. How would I know if I went too low on my fat macros? Overall, feeling good, still don't feel like Im dieting and already pretty damn lean, went from 186-169lbs rn...

[@Team3DMJ]

Poorly structured question dude, you never even mention your fat intake

[@benb.4515]

Marco Fuentes give more stats? Total cals, fat intake etc. think fats are the only macro which can be figured out with percentages, 15-30% (yeah thats vague) of total. I'm like Berto, I work best on low fat high carbs. Honestly as long as you meet baseline needs for hormonal support (.3g/lb) and most importantly you perform your best/feel good, you're doing the right thing.

[@Zerobeat60]

Team3DMJ 190P, 190C, 42F (1903 cals)

[@xMrP1nkx]

do you listen to all the latest slaps from the bay? is that what makes your lifts so strong? DO YOU GHOST RIDE THE WHIP?!?!?!

[@relentlessvegeta]

great thanks

[@Team3DMJ]

Right on Vegeta!

[@PabloHernandez-eo4vt]

berto i haven't had a refeed in a about a month but im still loosing weight i feel flat as hell tho . should i reefeed ?

[@PabloHernandez-eo4vt]

looking huge by the way brother 👍 always wacth and like your vids straight jewels

[@micpadovano]

You're not alone my friend: I love sardines and mackerels ;)

[@user-qb4eb8vq5u]

Haha love sardines myself. Looking great!

[@healwithsteel]

Alberto, do you still need someone to edit for you?

[@Team3DMJ]

Working on a better outline of the job

[@healwithsteel]

Great! Well my offer still stands. I just enjoy the editing process. It's a sickness. [e-mail]

[@VincentLegent]

For the love of audio quality, please dont record outside when its windy :)

[@Team3DMJ]

Yeah you among others. Now I know

[@gregfields011]

Alberto, have you ever come across someone who isn't losing weight as expected (i.e losing too little or not at all) based on their weight and body composition? In this case what did you do? Increase cals or decrease cals further?

[@areMiller]

Alican Tüzün nope

[@turnippatrol4607]

Are you getting exhausted & lazy? If so, take a diet break to reverse some of those behaviors (i.e. elevator instead of stairs)

[@Team3DMJ]

Too many things you have to look over, for instance is this person even complying... There are many reasons why people get stuck, basically enough to write a book on

[@bluntforcetanya]

PSA: ASPCA - RSVP ASAP.

[@yangbo5615]

First like, then watch! Yeah boy

[@Team3DMJ]

Thank you Yang!

[@willianalexandre8332]

what your atual macros?

[@benb.4515]

Willian Alexandre watch prev update

[@willianalexandre8332]

i watch.... the plan....thanks

[@johndoan599]

I'm going to go call my mom now

[@Team3DMJ]

Do it!

[@arditionesis5167]

Didn't you used to bench 220 for 20 reps? Where has your strength gone?

[@Team3DMJ]

I still can on a good day and about 20lbs lighter than when I could then, but a good program have you simply chasing fatigue. It manages it in order have you progress over the long term.

[@arditionesis5167]

Team3DMJ oh ok I get it now! I saw that on your Drug Free Journey video you had done couple of years ago it was an amazing video!

[@JoseCarvalhojpgc]

I doubt now you still think your arms are a weak point Berto. LOL.

[@Team3DMJ]

They are much better, I am pleased with the progress

[@RonS]

nice vid but shitty sound for the first part :/

[@Team3DMJ]

Didn't expect it to be this bad

[@NickFit]

lmao it was not that bad we can chill..

[@benb.4515]

Nick Berg great minds watch videos alike

[@gonadiator]

first

[@skyekingdom0]

i can't deal with that wind noise, i'm out lol

[@TheMisterYassin]

what are you? a shark on shark tank?