[fmoncas]

TRue

About my genetics I can say that I had very poor genetics based in what people consider bad and good for this sport.....I had narrow bone structure, small wrists, small ankles,...i was very skinny as a child.....however instead of seating and complain all day about my poor life I started to train to become bigger and stronger!.......I don’t believe in Genetics!! I don’t believe that we have a maximum attainable size based in what the scientific community says in this moment in time!!... How many times in our history something that was a reality in the past is obsolete now....or something that was thought as ridicule in the past is a truth now??? Well I am not going to become Mr. O or something like that but I believe that anybody can develop an amazing body if he or she is willing to be consistent with their nutrition and training....our body is an incredible machine that can achieve incredible things if we believe we can!

In my case I will try to improve every year and learn new things because I love this sport!!

This is just my opinion!!!

Take care

Francisco

[str8flexed]

I think you have really good genetics IMO. Small joints are a plus and your waist is tiny. Big arms and muscle bellies and very wide quad sweep that makes me jealous

[lil_big_junior]

its alright bro...we still luv ya^^^lol

[fmoncas]

Originally Posted by str8flexed

I think you have really good genetics IMO. Small joints are a plus and your waist is tiny. Big arms and muscle bellies and very wide quad sweep that makes me jealous

Thanks layne!!!!

[eliosgator]

Chico, excellent job buddy. 7 more days are gonna fly before you realize. I agree with Layne, you are making us all feel jealous of your packed muscles!!! Are you gonna start tanning on Monday? We are not gonna know you when you look tan and shreaded, you're gonna be a big surprise for everybody. All the best man, all your Gator friends say hi to you, we all support you.

[Freak]

Tanned, shaved, and another week to cut... you will be ready to dominate!

[DJH]

Wow man, thats some amazing progres and results you've got there, keep on working hard ! :)

P.S what prpgram do you use to compile your diet data and routine

[fmoncas]

Originally Posted by eliosgator

Chico, excellent job buddy. 7 more days are gonna fly before you realize. I agree with Layne, you are making us all feel jealous of your packed muscles!!! Are you gonna start tanning on Monday? We are not gonna know you when you look tan and shreaded, you're gonna be a big surprise for everybody. All the best man, all your Gator friends say hi to you, we all support you.

Thanks elie.......i appreciate your support my friend...i am giving my best shot!! i saw some competitors last week and i can tell you that it is going to be a tough competition!! they are looking good but i will give them a good battle! LOL....

Next week will be very busy for me...many things happening.....my diet basically changes everyday, my sodium intake is changing everyday too....i am kind of nervous because this coming week is the most crucial because is when you loose the waterweight and you go from looking very lean to look ripped and dry.

i will start shaving or at least trimming my hair today and my tanning protocol starts on tuesday... i will be using Dream Tan Self tanning Spray!! to get a base and then on competition day i will use Dream Tan Cream before i step onstage.

Finally say hello to all the GATORS!!! i will use my Gator T-shirt on Competition day........GO GATORS!!!

[fmoncas]

Originally Posted by thefreak350

Tanned, shaved, and another week to cut... you will be ready to dominate!

Thanks bro!!

[fmoncas]

Originally Posted by DJH

Wow man, thats some amazing progres and results you've got there, keep on working hard ! :)

P.S what prpgram do you use to compile your diet data and routine

First Welcome to this thread bro!! Thank you very much for your comments.....Concerning to your question i use Microsoft Excel to do my spread sheets.....i just add some color so they look cool!!!

[DJH]

Thanks heaps man, keep working hard !

[Mrbill]

I cannot thank you enough for this log!! Seeing your progress is wonderfully inspirational!! It is one thing to read someone saying "I eat chicken 4 times a day and fish twice with a cup of vegies" It is so very different to be able to see logs and progress. I have been on a cut diet for 5 days now and I attribute that to what I read on your log. Thank you!!!

[fmoncas]

Originally Posted by Mrbill

I cannot thank you enough for this log!! Seeing your progress is wonderfully inspirational!! It is one thing to read someone saying "I eat chicken 4 times a day and fish twice with a cup of vegies" It is so very different to be able to see logs and progress. I have been on a cut diet for 5 days now and I attribute that to what I read on your log. Thank you!!!

Thanks for posting Mrbill...and welcome to this thread!!!. I am glad that you like my log. Finally Good luck on your diet........and don’t hesitate to post any questions that you may have. We are here to help each other out.

Take care,

Francisco

[lil_big_junior]

less than a week to go bro. i know your ready to rip it up...

we wont forget u when u turn pro, cos u will one day, & i just wana say that i believe in u...u will go far my friend

if i dont post before your comp GOOD LUCK bro

[kenney]

you got laynes recognition bro! thats all you need lol

[Freak]

Hey Francisco I just want to post before your competition.

Thanks for your thread it has helped so many people and been a great source of inspiration. You have made great progress and will go very far in this sport. I can't wait to see the competition pics.This is the best thread on bbd. Thanks for everything.

[fmoncas]

Hello Guys....

TheFreak, LBJ, Kenney, elie and the others I just want to thank you all for the support....i have found here all I need (your friendship and support) Without you guys my ride would have been more difficult because you guys calm me down when I was feeling frustrated and down.....So I am the one that need to say thanks!!!!

On the other hand...i am planning to continue this log after the competition!! This is not over yet.....this time I will post my thoughts and experiences about bulking...i will post my new diet, the new training and cardio protocol that I will use to gain new muscle in the off season..........i will try to experiment and post in detail what I am doing to record any successes or failures!! My new goal is to gain muscle without getting above 10%bf.....now I understand why it is so important not to get to fat in the off-season if you are planning to compete. (well I am learning from my mistakes...as usual!! LOL)

I have been thinking but I don’t know my training split yet or my diet but I definitely will work wit a progression program that I have used before with success (5x5 Workout program) Also my diet will be very clean....with the exception of 1 or 2 cheat meals during the weekends to keep me sane!! LOL. I will vary my protein-fat-carb ratios to see what works better etc.

Well lets see what happen...i have many ideas passing thru my mind about what I am going to eat...the frequency that I will use, the program and techniques to bring up weak point etc.....i am very exited about starting this new journey and specially about my cheat meals on the weekends jajaja LOL

Take care guys....and thank you again!!

Francisco

[fmoncas]

I am 4 Days out...and I just want to post some thoughts!!

I am still drinking 2 gallons of water per day and I have reduced my sodium to 3000mg (Tuesday and Wednesday) .....for Thursday I will reduce it more (2000mg) and Friday a little bit more (1500mg)....however I will keep drinking the same 2 gallons of water...Loosing the water is a very complicated subject that I don’t fully understand. However Layne explain me that you can not stop drinking water because is water what makes your muscles full and hard. Also by manipulating the sodium and carb intake we can get the results we want (loose the water outside the cell and keep the water inside the cell). Also Layne said that I should start getting harder today or tomorrow and I am exited about that!! I have never been in that condition before! On the other hand I am crossing my fingers that I can do it right so I can look hard!!

I believe that I wont be able to get in the best possible condition (ripped hams and grainy legs) I think that it is because I needed more time dieting.....this is the price of getting too fat in the off-season!! Well I will get better next time. My upper body looks better than my lower body ...specially my hams!! As I say before I am my own worst critic and I want to look the best....but this time won’t be possible!!! Everybody says (in the gym) that I am ripped but for me is not where I want to be!!

My weight last Sunday was 187.5 lbs.....i will be around 185 lbs I think!! This puts me on the 85kg class......and as far as I know there is just one guy in that class that can beat every body ....so If I can get dry I will have a good chance to get a good placing.

Finally I have to confess that the only area that I have failed is posing.....i haven’t had any time to pose consistently!! My schedule is crazy and after working 11 hour/day + training and cardio there is not much left in me.....i have requested a few days off before the competition and I will practice as much as I can during those days. Well my work is done!! the rest is out of my hands and best will win!!

Thanks

Francisco

[eliosgator]

Originally Posted by fmoncas

Hello Guys....

TheFreak, LBJ, Kenney, elie and the others I just want to thank you all for the support....i have found here all I need (your friendship and support) Without you guys my ride would have been more difficult because you guys calm me down when I was feeling frustrated and down.....So I am the one that need to say thanks!!!!

On the other hand...i am planning to continue this log after the competition!! This is not over yet.....this time I will post my thoughts and experiences about bulking...i will post my new diet, the new training and cardio protocol that I will use to gain new muscle in the off season..........i will try to experiment and post in detail what I am doing to record any successes or failures!! My new goal is to gain muscle without getting above 10%bf.....now I understand why it is so important not to get to fat in the off-season if you are planning to compete. (well I am learning from my mistakes...as usual!! LOL)

I have been thinking but I don’t know my training split yet or my diet but I definitely will work wit a progression program that I have used before with success (5x5 Workout program) Also my diet will be very clean....with the exception of 1 or 2 cheat meals during the weekends to keep me sane!! LOL. I will vary my protein-fat-carb ratios to see what works better etc.

Well lets see what happen...i have many ideas passing thru my mind about what I am going to eat...the frequency that I will use, the program and techniques to bring up weak point etc.....i am very exited about starting this new journey and specially about my cheat meals on the weekends jajaja LOL

Take care guys....and thank you again!!

Francisco

Hi Francisco,
I liked thefreak quote, and I add my words to his, we all learned from you here, and we hope to keep learning. I am glad to know that you will be posting your bulking program here as well, that will be a great experience. I want to add that when I met Francisco in 2002, I was 140 lbs, and trying extremely hard to gain one pound. With his help, inspiration, and hard workouts that we have had in University of Florida, I was able to get up to 172 lbs in a couple of years. With your help francisco, and initiatives I will be able to shoot for a record of 200 lbs, and you will reach the 300 lbs.
Goodluck for your competition, and take tons of pictures to post them here. How is your tanning? You like the color?
Thank You Francisco, thanks coach.

[fmoncas]

Originally Posted by eliosgator

Hi Francisco,
I liked thefreak quote, and I add my words to his, we all learned from you here, and we hope to keep learning. I am glad to know that you will be posting your bulking program here as well, that will be a great experience. I want to add that when I met Francisco in 2002, I was 140 lbs, and trying extremely hard to gain one pound. With his help, inspiration, and hard workouts that we have had in University of Florida, I was able to get up to 172 lbs in a couple of years. With your help francisco, and initiatives I will be able to shoot for a record of 200 lbs, and you will reach the 300 lbs.
Goodluck for your competition, and take tons of pictures to post them here. How is your tanning? You like the color?
Thank You Francisco, thanks coach.

Hello elie ...my friend thanks for the kind words man!!! I am pretty sure that you will hit the 200 lbs but for me I am fine if I can improve a little and gain a few more lbs every year!!! Maybe one day I will look the way I want to!!! LOL ......By the way...you better be ready to do some 20 reps-breathing squats by june or july when I go visit you man!!!LOL

I will take a lot of pictures from the competition....i hope they look good!!! By the way I will start tanning today....i didn’t do it yesterday because I wanted to avoid all the stupid questions from the people in the office....today is my last day of work from this week!!!

Take care my friend

[Freak]

I just connected that you and Elie actually know each other.. lol that is awesome!

[fmoncas]

Originally Posted by thefreak350

I just connected that you and Elie actually know each other.. lol that is awesome!

Yes TheFreak......We both went to the university of Florida!! We study the same degree, and hit the iron pretty hard sometimes!! LOL

[Freak]

What degree?

[fmoncas]

Originally Posted by thefreak350

What degree?

Construction Management

[fmoncas]

What´s up guys…..almost there!!! 3 more days!!!

Well I started tanning yesterday….i have put already one coat of Dream Tan (stain) and I will keep adding one more coat tonight and Friday night. Hopefully I will look pretty damn dark by then! This protocol was recommended by Layne so I will follow all the instructions given.

To get the best possible tan I am using 2 products:

1. Dream Tan Profesional Self Tanning Spray...see pic
2. Dream Tan Cream (Instant Skin Color)...see pic

With the first one I am hoping to get a good natural dark color and then I will apply dream tan cream on competition day to get that finish look. I also have a product Called Hot Stuff however I don’t know if I should use it or not. I applied on my leg a few days ago and I didn’t see any big difference (veins) with the exception of a burning sensation in the area and some skin redness!! At this point I don’t know if I will use it….however if you guys have used before with success please let me know you experiences.

Ok guys take care I got to go to the gym

[lil_big_junior]

^^^wheres layne when u need him, lol...sorry bro i cant help u with that one

[fmoncas]

What´s up guys....today i went to the gym to do a light 20 min workout just to warm-up the muscles and also i practiced some poses for tomorrow. I think that i have achieved 90% of the condition that i wanted to get but anyways i will get better next time!!! This is a school and For me everything about contest preparation is new and i don't really understand all the mechanism that work together to achieve that incredible condition that pros can get. This is my learning curve and i did all i could to achieve my condition....i am satisfied because i know that next time i will exceed my expectations!!! now i know better LOL

My job is done!!! tomorrow.. the contest and let the judges decide who will be the winners..

take care guys..i took these pictures today..i hope you like them....

[Freak]

Hell yeah man! That tan is already making you look so much better. Once you get fully competition tanned you will look great!!

Good luck at your contest. We will be here supporting you! Go kick ass!

[fmoncas]

Originally Posted by thefreak350

Hell yeah man! That tan is already making you look so much better. Once you get fully competition tanned you will look great!!

Good luck at your contest. We will be here supporting you! Go kick ass!

Thanks thefreak!!! lets see what happen tomorrow

[lil_big_junior]

GOOD LUCK CISCO, you'll rip it up bro...& watch out layne cisco's coming for you