Jeff Alberts is a world-renowned pro natural bodybuilder and science-based coach at 3DMJ. In this first part of our interview we discuss his 2019 competitive season:

0:58 prep timeline

5:24 starting/ending weight; rate of loss

11:54 starting/ending macros

14:04 refeeds

17:04 macro autoregulation

22:52 cardio

25:53 calorie changes

30:54 training

32:32 exercise selection

38:25 peaking

50:42 things to do differently

Jeff’s IG: https://www.instagram.com/3dmj_godfather/

3D Muscle Journey: https://3dmusclejourney.com/

https://www.youtube.com/user/Team3DMJ

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Check out my YouTube channel: https://www.youtube.com/c/AskDrSwole

Follow me on Instagram: http://instagram.com/dr_swole

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How to lose fat: https://www.youtube.com/playlist?list=PL-U2jvez_hi_9w4ZmARG9sYzKXDO5Pdq7

How to set up a training program: https://www.youtube.com/playlist?list=PL-U2jvez_hi-uidDJhwCiEnWo1O_uR_x3

How I prepare for a bodybuilding show: https://www.youtube.com/playlist?list=PL-U2jvez_hi8bTJspQvYAeYlpvplqVXFS

Check out my other series: https://www.youtube.com/channel/UCUIe8bnLLrKl4GDlz4whfIw/playlists

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About me: I'm a medical doctor and natural men’s physique athlete based in Vancouver, Canada. I seek to share science-based perspectives to help people lose fat and gain muscle. These will reflect the current expert consensus in the scientific bodybuilding community. I‘m lifetime drug-free and have been training for 6 years.

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Disclaimers: Consider seeing a physician to assess your readiness before beginning any fitness program. Information presented here is to be applied intelligently in the individual context. I do not assume liability for any loss incurred by using information in this podcast.