3DMJ Godfather Saga ‘ 23 Prep - Ep. 11 / Dialing It In!

3DMJ COACHING: 3dmusclejourne...
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[@MrAmericaHeart]

Excellent monologue on how "the show must go on" in the rest of your life during prep

[@andrewgoldman9279]

great advice on the social stuff, it makes things easier to not mention you are prepping/making situations about yourself

[@jeffalberts7968]

Thanks and for sure

[@bobjenkins4925]

1800 cals might sound low to some. But this is an extreme sport after all

[@jeffalberts7968]

Extreme sport does take extreme measures at times. Truth 👍

[@edwardlawler9487]

Im on 1650 for going on now 5 weeks and its still hard to shred up and burn fat lol sucks to be getting old

[@ronmichelson1131]

You thoughts at the end about "two times winning" and "not being about you", being with those people in our lives for special moments...I don't think I've ever heard anyone speak about balance in this way. It was refreshing and makes that aspect of our journey much more manageable. Thanks

[@jeffalberts7968]

More than welcome and happy to pay it forward!

[@kasrasayten9047]

mr god father i kinda know how to train upper body but i never understood lower, this is what i do i am 26 years old intermediate , currently i am on a fat loss phase , Lower 1 posterior chain focus Good mourning 2x8-10 rpe 8 Hack squat 3x10-15 rpe 8-9 back exten lower back focus : 2x10-12 Calf: 2x12-15 i usually do these on pull day lower 2 quad focus Leg Press : 3x12-15 rpe 9 seated hamstring curl : 2x10-12 rpe 9 leg exten : 1x to failure or rpe 9 calf : 2x12-15 sometimes i do ab stuff too next day is my day off i dont do anything. i do progress on all of my lifts

[@jeffalberts7968]

Tbh, I don’t know you well enough and your context to really know if this is a good set up or not. If you’re progressing, seems like you are going in the right direction.

[@fj8350]

Solid video. Always amazes me watching your form go from full stretch to contraction. You make it look so fluid. Video got me pumped! Need to go get another session in!

[@jeffalberts7968]

Thank you so much! Years of practice pays off 🙏🏻 Have a great session! Control the load 👊🏻

[@PS3HDTests]

Thank you so much for those wise words

[@joshuakenyon9668]

Excited to continue to follow along this series! Jeff always comes through with the gems.

[@jeffalberts7968]

Thanks Josh! Keep pushing yourself!

[@danielmar4532]

I have friends and family coming to my show next Saturday and it's really kept me accountable! Ocb classic physique 3rd show!!!

[@jeffalberts7968]

All the best and enjoy the moment, you worked too hard not to!

[@danielmar4532]

@@jeffalberts7968 thanks I'm thinking after my show to hire you guys for my bulk! I know I'm close to my genetic potential. But love your guy's work and podcast! All of you are great!!!

[@franktomlinson7996]

Thanks for sharing your experience & insights. I find you sharing very helpful to my own journey. Much appreciated.

[@jeffalberts7968]

You’re welcome and happy to pay my experiences forward.

[@manuelmoreira8575]

Hey, Jeff! Great to see you smiling again!

[@jeffalberts7968]

I’m smile everyday as I have a beautiful family. Bbing is smiling a bit more as I ignite a little more fire.

[@dantheman144]

Great video Jeff . What's the name of the machine you use for the Leg extension where you are holding a plate in front of you . Looks a cool addition to a home gym

[@jeffalberts7968]

Thanks so much! Sissy squat by Titan Fitness

[@JavierSandovalJr]

thank you for sharing. very valuable info Jeff. keep it coming.

[@jeffalberts7968]

Thanks Javier, we are aiming for the Sun!

[@JavierSandovalJr]

@@jeffalberts7968 yes brother. We will together. Let’s go! 💪

[@Ask-Ali]

Do you use a certain app to track workouts or notes app or something? I used to just do everything in my head but am thinking of being a little more structured since sometimes I forget what weight I use.

[@user-wg5el6ck9w]

I know you guys focus heavily on the end of the journey as far as maximum fitness. I have fallen far off from being close to this end of the training spectrum. I am looking for suggestions as I get back into it, and hopefully, a strategy to back into shape. Maybe even some videos. Thanks for the time.

[@jeffalberts7968]

Structure, habits and consistency. If you need help, we coach 👍 Check our website link in the description.

[@TypicallyUniqueOfficial]

I don’t think your calories are low. I think it has to do with how some people’s metabolism work. Like for me I’m 6’1 195 and I eat 1800-2000 calories on my cuts. I think it might have something to do with having a highly adaptive metabolism because when I bulk I stagnate just as quickly. I’ll have to eat 3500 calories + to legit gain weight or I just keep stalling. The lows are very low and the highs are very high.

[@Uppaah]

Do you track NEAT in both cut and gain phases? If so, how much does it differ?

[@jeffalberts7968]

@@Uppaah this can have an impact for sure.

[@jeffalberts7968]

I gain very easily especially when I’m not moving much. In the past, when I worked a physical job, I had no issues with weight loss and weight gain was good up to a certain point and it would get more challenging. At the moment, I just need to keep pushing my steps closer to 10k and I predict I will have to go towards 15k to keep momentum going.

[@fossilfusionz8891]

This sounds very familiar with myself as well. I'm only 5'6 and 129 and I am having to eat 3800 to gain..I thought I was an odd one, but obviously not!

[@Uppaah]

@@fossilfusionz8891 How much does your NEAT change from bulk to cut?

[@richardtrass]

Great stuff Jeff

[@jeffalberts7968]

Thanks!

[@richardtrass]

@@jeffalberts7968 some interesting new exercises in there too I see. Like the kneeling cable side delts raises.

[@jeffalberts7968]

@@richardtrass did one set to see how it would feel with my Delts in a more stretched position. Felt great other than the cable losing slack on the eccentric. For that reason and it being a unilateral movement, likely won’t be in my rotation consistently.

[@richardtrass]

@@jeffalberts7968 yes totally understand that logic. I strongly favour bilateral movements too. Just so much more time efficient. A unilateral movement would need to have significant advantages for me to include them generally. Currently I don’t have any in my training. Other than rear foot elevated split squats due to lower back niggle.

[@bigcson]

Hey Jeff, great video! You talked about volume and mentioned that not losing muscle mass is a sign that you’re doing enough. Would you say performance is another metric? Would you say that not improving a lift in some manner may be a volume concern assuming that nutrition, recovery and technique are all in place? How long would you give yourself to improve in a lift (reps or load) before determining that you need to make a change? Keep up the awesome work!

[@jeffalberts7968]

Thanks and yes I do pay attention to performance as a metric, but at the same time, I don’t worry if loads/reps stall as long as I don’t regress too much. Even if loads/reps plateau, my bw is trending down so pound for pound I’m just as strong or even stronger. If I see regression week after week…red flag I’m likely dieting too severely. Also, if performance stalls, one can simply swap exercises just for a change of pace and it’s likely it’ll move due to it being a newer movement. I don’t aim to add more volume (sets, exercises, more sessions) if I don’t have the supply to do so…typically in a deficit, I keep volume static and if anything at times it may go down if demand is too high.

[@bobjenkins4925]

Grill/bbq places are good on a diet because it's possible to make it work. Eastern dishes which focus around noodle/rice dishes are damn near impossible 😂

[@jeffalberts7968]

Diet Coke and a big smile lol

[@fossilfusionz8891]

Awesome 👍

[@jeffalberts7968]

Thanks!

[@fossilfusionz8891]

@@jeffalberts7968 very good insights. Do a lot of athletes have binges?

[@jeffalberts7968]

@@fossilfusionz8891 based on my experience as an athlete and coach, yes it happens more than people realize or like to admit.

[@fossilfusionz8891]

@@jeffalberts7968 I see. Thanks for the response 😊 👍

[@Benbscott_]

what is the 3 day split you are doing?

[@jeffalberts7968]

Upper/Lower

[@maayaneliasi]

💪🏾💕keep inspire

[@jeffalberts7968]

We got some fire back! Good to have you in my corner!

[@maayaneliasi]

@@jeffalberts7968 always 💪🏾