BLOOD AND GUTS! JUST NO CRYING! "Per Ferrum, Ad Astra"

[XShreddedX]

great article, just what i needed to read to get re-motivated, I recently cut down to try to do a show, right when i got to the high 6% bf area, I strained my bicep tendon, and it put me out, i started to lose motivation, but i tripled my therapy, and the doc said i can actually return to training upper body again. Definitely gonna use this offseason (dec-june) to bulk up and try to put on about 10-15 solid pounds, and then compete during the summer,


major motivation Berto!! Keep up the great work!

[bigryan03]

I think I really needed that comment of 'so' or 'good' you said about when people get concerned they are getting fat due to a bit of spillage. Great read also. Some solid points made!

[naturalposer]

Hello Alberto As always I enjoy your forums. So much information and camradarie here that I find it to be a healthy place to visit. You won't compete until 2014, and having seen the 2008 version as well as the 2011 version in person all I can say is you will be an unbelievable sight. I watch the SF dvd and your improvement in your posing is like night and day. You muscle size is noticable and your conditioning is even better, which I find so very hard to believe because when I first saw you onstage in 2008 I just mentally dropped my jaw in awe and admiration. For those who have never seen Alberto backstage before going onstage all I can say is this guy is on a different level already. My personal opinion is that he place lower at the Sac pro show this past july than he should have. Size and conditioning is what I have always admired, and Alberto is doing it. (Eric [Quelly] is another one who has such freaky conditioning, he has that Frank Zane shreddedness that is mind blowing). Good luck to you as you prepare for 2014 and God bless you. Too all of you out there, have some great work-outs and be kind to one another. ps Alberto, I'm in too. Signed a big fan: Larry

[FATHER FLEX]

Sick...

So energy has been zapped, which is usually not the case when it comes to head colds and myself. Yesterday after rack pulls I was kind of done, but the good news is that my form was on and 495 was purdy! After that it kind of went to crap, so I got some accesorry work in and called it a day. A few random ponderings....

-I think I am going to go back to DBs for my heavier chest pressing as the BB is just not agreeing with my shoulders right now. I through the 100's up for a set of 18 yesterday, but the bench is crap because it doesn't feel comfy. I will continue to do decline bb as this movement keeps me familiar with bb's and keeps my shoulders happy. I will start incoporating some flat BB work in January or so.

-Really digging my high bar work, and will continue to do plenty of high bar "dude thats's bad for your knee's" squats. Also been squatting away from the mirror lately, and I will stick to my guns about this one. Its only been about two weeks but I get much better feedback from my body than the mirror.

-So far so good, as I have intentionally to some degree tried to coast a bit, but really starting to build up some steam.

[FATHER FLEX]

great article, just what i needed to read to get re-motivated, I recently cut down to try to do a show, right when i got to the high 6% bf area, I strained my bicep tendon, and it put me out, i started to lose motivation, but i tripled my therapy, and the doc said i can actually return to training upper body again. Definitely gonna use this offseason (dec-june) to bulk up and try to put on about 10-15 solid pounds, and then compete during the summer,


major motivation Berto!! Keep up the great work!

Thank you, I thought it would be a perfect time to come out with such an article that touched on those subjects.

I think I really needed that comment of 'so' or 'good' you said about when people get concerned they are getting fat due to a bit of spillage. Great read also. Some solid points made!

Yeah you need to be spilled over :P Its hard to switch gears, I know it is, but the offseason sure has its perks.

Hello Alberto As always I enjoy your forums. So much information and camradarie here that I find it to be a healthy place to visit. You won't compete until 2014, and having seen the 2008 version as well as the 2011 version in person all I can say is you will be an unbelievable sight. I watch the SF dvd and your improvement in your posing is like night and day. You muscle size is noticable and your conditioning is even better, which I find so very hard to believe because when I first saw you onstage in 2008 I just mentally dropped my jaw in awe and admiration. For those who have never seen Alberto backstage before going onstage all I can say is this guy is on a different level already. My personal opinion is that he place lower at the Sac pro show this past july than he should have. Size and conditioning is what I have always admired, and Alberto is doing it. (Eric [Quelly] is another one who has such freaky conditioning, he has that Frank Zane shreddedness that is mind blowing). Good luck to you as you prepare for 2014 and God bless you. Too all of you out there, have some great work-outs and be kind to one another. ps Alberto, I'm in too. Signed a big fan: Larry

Larry! As always you are too kind, but man was it good to finally get a chance to display what I had been working on the last few years. I cannot wait to apply it one more time, as I learned plenty this offseason, and during my prep. All which are applicable to this next offseason. I wanted to be able to COMPETE among the best, and that I think I did, and I proved to myself that I could. I think next on the agenda is being able to be one of those guys....one of those guys!

Still the coolest part about this sport is that its you against you, and that is my biggest competition. Per usual Larry, it was motivating and fun to compete with you this year. So much energy and excitement that you contribute, and yes...posing.

[AjarnD]

Your 190 pics look great. I the same height as you and bulking now I am around 190 in the middle of the day so I wanted to compare physiques to see how "fat" you looked. We look pretty similar but you have more roundness and more muscle but Ill post up a picture when I finish my bulk and maybe you can give me a critique.

[xKyle10]

Given the direction natty orgs seem to be going, I seriously think a 170lb Berto would beat a high 150's Berto. This is just my opinion obviously but I think once you drift into that WTF-shredded 165ish and below you lose a little of that crazy roundness and shape to your muscles. You're definitely a world class bodybuilder either way though!

kind of agree with britt on this, maybe it was just being in a deficit for so long that made you "lose" bit of muscle, obviously looked better at the yorton than the first few comps this year, just pretty interesting. do you have any other pics than MMs at those different weights? trying to figure out where the hell your body is storing fat, and would you say your setpoint is around 175? i think i remember you saying it was around 175-180 and i like the whole "chillin at that weight" thing you have planned out, would you classify that as a recomp or just staying at your bf% setpoint and focusing on progressive overload as opposed to just eating more and thus getting over your setpoint?

great article as well, cool to see the phases that a competitor goes through and the thoughts that accompany them.


also this was a great pic in the article from '08-'11 and just goes to show how nonlinear gains come once you reach that type of development...such is life

[toddbz]

Squating away from the mirror for the winz.

[naturalposer]

Alberto, your offseason prep will be out of this world. There is no doublt that you not only showed that you can compete with some of the best Naturals out there but you are in the top tier. I still hold fast that you placed too low at the Sac show and you stood toe-to-toe with the fellows at the Yorton Cup (which I think is one of the top Natural pro-shows in the sport) and gave them a run for the money. Your progress will only be that much more enjoyable to watch. And yes, your posing was very nice. You worked very hard on that and it was very obvious to me. You, Eric, and Brad have some great conditioning and you guys (along with the other 3dmj group) will continue to set a great example to those who want to compete. 2014 will be an amazing year for you. Have a great day and a great work-out.

[FATHER FLEX]

Tuesday Sheiko

Really loving the high bar right now and the whip I am getting out of the hole.

Squats
225 x 5
255 x 4 x 2
295 x 3 x 2
340 x 3 x 5

Calve Sled
300 x 9 RP 3,3,2,2,1

Squats
225 x 5
255 x 5
295 x 5 x 5

Calve Sled

250 x 14 RP 5,4,4,3

Nutrition

Been free feeding a bit of late, but I make sure to carry whey with me. Food is food once again, as in something that often makes me stop what I am doing. Kind of annoying, but refreshing at the same time.

Misc

Days left to get your applications in.

http://www.3dmusclejourney.com/2012-...d-athletes.php

[FATHER FLEX]

Your 190 pics look great. I the same height as you and bulking now I am around 190 in the middle of the day so I wanted to compare physiques to see how "fat" you looked. We look pretty similar but you have more roundness and more muscle but Ill post up a picture when I finish my bulk and maybe you can give me a critique.

To be honest the only way you will ever know what you would have to diet to in order to achieve an ultra lean look...well you have to diet. Even some folks who I have gotten a hold of who knew just what they were bargaining for when they signed up for contest shape are amazed at all that stuff that has to go. A pinch here...pinch there. Its quite ridiculous really

kind of agree with britt on this, maybe it was just being in a deficit for so long that made you "lose" bit of muscle, obviously looked better at the yorton than the first few comps this year, just pretty interesting. do you have any other pics than MMs at those different weights? trying to figure out where the hell your body is storing fat, and would you say your setpoint is around 175? i think i remember you saying it was around 175-180 and i like the whole "chillin at that weight" thing you have planned out, would you classify that as a recomp or just staying at your bf% setpoint and focusing on progressive overload as opposed to just eating more and thus getting over your setpoint?

If I had to pick om spot that lost it was my back. I think this was mostly from not being able to pull anymore when my gym with round plates was executed After hurting myself in 2008 it was a priority to not this time, so I didnt want to risk pulling with hex plates. Are deadlifts essential...no, but in my case they are as close to essential as you can get from my genetic perspective. I echo what I said earlier in that contest shape, more so at the pro level is something else. Sometimes when dieting flatness can come off as lost LBM which is one of the reasons some guys never get peeled. They pull back as soon as they start getting that really flat look. I agree in that I lost LBM, but it was my backside. There are a few things I would change with my diet setup, but nothing major. As I actually feel like my "setpoint" is in the 165-166's actually, or my setpoint when I am active and partaking in some sort of physical activity is. When I am dieting for shows I don't really experience too much of that "symptoms" ie my motivation to train stays there(but leverages change FML) my moods is pretty consistent, and actually libido is in full swing the whole way. So its not like its being at those bf's doesn't tax me the same as it would others so being overdieted isn't really the culprit.....I think.

Hence here is a picture of me on the "Cold Stone Diet" as Melissa would call it, and myself on a very flat day sometimes in October. Its all there, with the exception of the glycogen

Nov 2010 about 179-180 and October of 2011 about 160



As far as plans, I want to progress in the weight room, stay healthy, and eat enough so that I am not loosing weight. I am being very patient this time, as last time I was urged to keep packing it because to be quite honest people who cared about me were afraid for my health. :P This time I have a better idea of what is that, and will be eating at a surplus on most days, but I might calm down on the force feedings because to be quite honest. That is what I hated the most in 2009-2011...The eating at times.

In the meantime I am 162-163 on most days and enjoying the food amounts I currently have. But I have begun to sweat like a pig at night, so the GF will just have to put up with that lol But yeah no minis for me! That is priority numero uno, slow and steady...and healthy, and to be quite honest I feel VERY healthy right now.

Squating away from the mirror for the winz.

Way better! WAAAAAAAAAAAAAAAAAAY better

Alberto, your offseason prep will be out of this world. There is no doublt that you not only showed that you can compete with some of the best Naturals out there but you are in the top tier. I still hold fast that you placed too low at the Sac show and you stood toe-to-toe with the fellows at the Yorton Cup (which I think is one of the top Natural pro-shows in the sport) and gave them a run for the money. Your progress will only be that much more enjoyable to watch. And yes, your posing was very nice. You worked very hard on that and it was very obvious to me. You, Eric, and Brad have some great conditioning and you guys (along with the other 3dmj group) will continue to set a great example to those who want to compete. 2014 will be an amazing year for you. Have a great day and a great work-out.

We will! In the meantime I will be looking forward to running into you next year along with all the other natty NorCal fam we have accumulated over the years.

[Frankdaddy]

^^ Everything looks bigger and ripped except your abs....Didnt you say more ab work in your future?

[DREhova 87]

too bad we couldn't trade some of my metabolism for yours. haha I dont think I will ever know whats a force feed is like. I feel like I'm dieting every damn day. LOL

[jpfaherty]

That is what I hated the most in 2009-2011...The eating at times.

I have troubling eating 450cho in a day, I can only imagine your off season where you're at like 650? lol. Brad gave me my initial protocol and my refeed has me at 550cho. What the...I don't even...How can I eat this much cho with such low fat?! lol

[B-Neva]

I have troubling eating 450cho in a day, I can only imagine your off season where you're at like 650? lol. Brad gave me my initial protocol and my refeed has me at 550cho. What the...I don't even...How can I eat this much cho with such low fat?! lol

Just eat a lot of cereal to get 650g of carbs in the off season! I hate eating all the protein and that's my biggest downfall.

[CHRIS925]

Squating away from the mirror for the winz.

want to try but mirrors everywhere I go / 10

too bad we couldn't trade some of my metabolism for yours. haha I dont think I will ever know whats a force feed is like. I feel like I'm dieting every damn day. LOL

This. All of this. Let's hold hands Dre..

I have troubling eating 450cho in a day, I can only imagine your off season where you're at like 650? lol. Brad gave me my initial protocol and my refeed has me at 550cho. What the...I don't even...How can I eat this much cho with such low fat?! lol

pls go.

[NattyFLEX]

I have troubling eating 450cho in a day, I can only imagine your off season where you're at like 650? lol. Brad gave me my initial protocol and my refeed has me at 550cho. What the...I don't even...How can I eat this much cho with such low fat?! lol

WHAT!!!

Seriously though, my high carb day is 590 and i still want more! If it was up to me, I would probably be around the 1200cho mark a day (srs)

[andyboi]

Massive difference for 20lb! Just goes to show how much body fat I have to lose to reach that status

[domingochavez]

WHAT!!!

Seriously though, my high carb day is 590 and i still want more! If it was up to me, I would probably be around the 1200cho mark a day (srs)

Yep high carb high fat low protein would be my ideal diet setup lol, no wonder I hit 150kg and could hardly stand up off my chair...

[extremenergy3]

http://www.3dmusclejourney.com/2012-...d-athletes.php

Father... it is time.

Application sent. Dunno if you guys got it!

[CaseySmithBB]

Yep high carb high fat low protein would be my ideal diet setup lol, no wonder I hit 150kg and could hardly stand up off my chair...

If I'm in a deficit, I will inhale chicken and other meats like it's nobody's business! But when I'm in grow season, and always at or above maintenance, it's tough to choke down that much meat. I have to rely on other protein sources, or I'm literally force-feeding myself.

S'mores pop-tarts, fruit, peanut butter? All day.

[Frankdaddy]

I have troubling eating 450cho in a day, I can only imagine your off season where you're at like 650? lol. Brad gave me my initial protocol and my refeed has me at 550cho. What the...I don't even...How can I eat this much cho with such low fat?! lol

I like taters with ketchup, and french toast with lots of fruit and sugar free syrup to reach em

[jpfaherty]

I like taters with ketchup, and french toast with lots of fruit and sugar free syrup to reach em

That actually sounds soooo good to me right now lol. How do you make the taters?

[toddbz]

want to try but mirrors everywhere I go / 10

Well the mirrors are so you can mire that lovely mug of yours.
So maybe take a sweat shirt, towel or something like that and just hang it over the front of the sqiat rack to block the mirror. TRUST me, it will change how you squat. I believe a lot of people have a hard time that squat in front of a mirror then go do a meet where they face nothing and are totally in the open. Plus when you watch yourself squat or even deadlift you tend to think way to much and not just react. IMO of course.

[Salaam86]

If I'm in a deficit, I will inhale chicken and other meats like it's nobody's business! But when I'm in grow season, and always at or above maintenance, it's tough to choke down that much meat. I have to rely on other protein sources, or I'm literally force-feeding myself.

S'mores pop-tarts, fruit, peanut butter? All day.

lol, Surprised Todd didn't catch that. Team BK must not be accepting applications.

[Frankdaddy]

That actually sounds soooo good to me right now lol. How do you make the taters?

It is slightly cheaper to buy raw potatoes and peel and dice them yourself, but I usually buy the frozen bag in hasbrowns or the frozen pre-diced taters. I usually get the bags with cut up veggies in them like peppers, onions, etc...Then I cook them to my macro need with oil or something or just cooking spray, maybe fat free butter spray. I just fry them in a pan until golden brown, its fat free and good. If you dont have a sodium limit throw some salt and lots of ketchup, easy macros. If you want to try some hash, then cook some beef and throw it in with the taters, I usually do half beef and half egg and cook together and throw some season on it and then finish cooking with my simmering fried taters and just eat a big bowl, makes good for on the run meals. Taste good even with ketchup or hotsauce on that entire dish

Well the mirrors are so you can mire that lovely mug of yours.
So maybe take a sweat shirt, towel or something like that and just hang it over the front of the sqiat rack to block the mirror. TRUST me, it will change how you squat. I believe a lot of people have a hard time that squat in front of a mirror then go do a meet where they face nothing and are totally in the open. Plus when you watch yourself squat or even deadlift you tend to think way to much and not just react. IMO of course.

I agree 100%, once I stopped using the mirror I thought "this sucks" I couldnt get use to it for a few weeks. After I stopped caring and started squatting, I was able to compet better and learn to do the squat by how I felt, not how I looked in the mirror. I dont use any machine in front of the mirror anymore if I can help it.

[Slovation]

I have no sympathy for you guys. Im in offseason and am just under 300cho. FML

Chris's macros + my macros = Bertos meal #2

[naturalposer]

It is fun to compete, especially competing natural. The freedom a competitor is allowed when dieting in the off-season and pre-contest mode is what makes this sport so much fun and so rewarding. I sit here and enjoy the feed-back that the other builders share. You might not know it but lots of folks who are just starting out in their road of happy destiny onstage read and follow this forum and so all feedback is so much more appreciated. Even old vets like myself enjoy and learn from the posts. Your nest show will be in 2014 and I want to be there if it is in CA. I myself will be getting ready for the NPC Fresno, the Ultra-masters class (50+) and I love competing in this class, I think because I enjoy competing with my age peers. Good luck to you in this building phase.

[FATHER FLEX]

WHAT!!!

Seriously though, my high carb day is 590 and i still want more! If it was up to me, I would probably be around the 1200cho mark a day (srs)

A few pounds ago I was in the same boat, but now I am happy and content Craving beer more than food the last two days LOL Will wait until this Sunday as it will go down well with a nice tri-tip

Massive difference for 20lb! Just goes to show how much body fat I have to lose to reach that status

Totally! Even more so the last 3-4 pounds. Frightening what happens with each pound really

Yep high carb high fat low protein would be my ideal diet setup lol, no wonder I hit 150kg and could hardly stand up off my chair...

Ha ha ha! The ice cream diet

Father... it is time.

Application sent. Dunno if you guys got it!

Bout time!

If I'm in a deficit, I will inhale chicken and other meats like it's nobody's business! But when I'm in grow season, and always at or above maintenance, it's tough to choke down that much meat. I have to rely on other protein sources, or I'm literally force-feeding myself.

S'mores pop-tarts, fruit, peanut butter? All day.

Yes! Its not so much the food amount, just the motivation. I always look forward to eating out(but that has plenty to do with the company etc) but not so much my normal meals. Or not as much anyhow.

Well the mirrors are so you can mire that lovely mug of yours.
So maybe take a sweat shirt, towel or something like that and just hang it over the front of the sqiat rack to block the mirror. TRUST me, it will change how you squat. I believe a lot of people have a hard time that squat in front of a mirror then go do a meet where they face nothing and are totally in the open. Plus when you watch yourself squat or even deadlift you tend to think way to much and not just react. IMO of course.

lol, Surprised Todd didn't catch that. Team BK must not be accepting applications.

Ha ha ha!

It is slightly cheaper to buy raw potatoes and peel and dice them yourself, but I usually buy the frozen bag in hasbrowns or the frozen pre-diced taters. I usually get the bags with cut up veggies in them like peppers, onions, etc...Then I cook them to my macro need with oil or something or just cooking spray, maybe fat free butter spray. I just fry them in a pan until golden brown, its fat free and good. If you dont have a sodium limit throw some salt and lots of ketchup, easy macros. If you want to try some hash, then cook some beef and throw it in with the taters, I usually do half beef and half egg and cook together and throw some season on it and then finish cooking with my simmering fried taters and just eat a big bowl, makes good for on the run meals. Taste good even with ketchup or hotsauce on that entire dish



I agree 100%, once I stopped using the mirror I thought "this sucks" I couldnt get use to it for a few weeks. After I stopped caring and started squatting, I was able to compet better and learn to do the squat by how I felt, not how I looked in the mirror. I dont use any machine in front of the mirror anymore if I can help it.

Yeah getting used to it still, but man does it help. When something is off you feel it right away.

I have no sympathy for you guys. Im in offseason and am just under 300cho. FML

Chris's macros + my macros = Bertos meal #2

85/15 beef on dutch crunch and cheese....Had McDs macros

It is fun to compete, especially competing natural. The freedom a competitor is allowed when dieting in the off-season and pre-contest mode is what makes this sport so much fun and so rewarding. I sit here and enjoy the feed-back that the other builders share. You might not know it but lots of folks who are just starting out in their road of happy destiny onstage read and follow this forum and so all feedback is so much more appreciated. Even old vets like myself enjoy and learn from the posts. Your nest show will be in 2014 and I want to be there if it is in CA. I myself will be getting ready for the NPC Fresno, the Ultra-masters class (50+) and I love competing in this class, I think because I enjoy competing with my age peers. Good luck to you in this building phase.

Head cold is gone, so tonight is going to be a kick ass upper body workout! Off to build I go!

[wrkoutfrq]

I have no sympathy for you guys. Im in offseason and am just under 300cho. FML

Chris's macros + my macros = Bertos meal #2

you and me both man... actually i'm ~305g CHO lol but close enough. i honestly don't mind though, i eat enough to be comfortable not stuffed, so it's good. it does suck to be gaining at that low tho :/