[fmoncas]

Originally Posted by lil_big_junior

^^^NO IT ISNT...THEY'RE ALL COOL BRO ...very nice cisco

Thank you BLJ!!! i am glad that you like them!!!

[fmoncas]

Ok guys my cutting is over and I now its time to start bulking again!!!. Last bulking approach let me weighing 220 lbs @14% BF...i was strong as a bull but I was carrying a lot of body fat too..... If you are not planning on competing and you want to look huge in clothes is ok...but my thoughts are changing and I will be focusing on competition. So for me at this point it is problematic to get too big because then I will have to diet down all that fat risking my hard earned muscles.....For instance I will do a Clean Bulk!!! And I will set up a calorie intake that allows me to gain between 1-2 lbs of muscle per month!! Also I will use Layne bulking Method....it makes a lot of sense to me to do small bulking cycles (4-6 weeks) and then small cutting cycles (2 weeks) ....As I mentioned a few weeks ago Linear Progression doest exist!!! The body cannot work and progress (gain muscle or loose fat) in linear fashion!!! So by zigzagging you are just preventing that the body get used to the same bulking or cutting protocol.

I have been thinking about my new diet and I have estimated that I will need approximately 3700 calories to gain between 0.25 – 0.5 lbs of muscle per week...So I am expecting to gain between 4-5 lbs per month (1-2lbs muscle + 3lbs fat)..then I will diet down those pounds of fat completing the 6 week cycle with 2 more lbs of muscle in my frame. I know it sound like 1-2 lbs is nothing but if I can gain at this rate by next year I will be carrying 10 more lbs of muscle in my frame!!! If you think that 10lbs is too little just go to the supermarket and try to imagine 10 lbs of beef in your body.....thats a lot of muscle!! The key is to be consistent and persistent....”Nothing in the world can take the place of persistence” ....this is natural bodybuilding and that’s the way it is.....takes time to build a great body!!

I will limit my food choices to:

1.Carbs: Oatmeal, Grapefruit, Aples, Potatoes, Rice, Veggies, Beans, low fat popcorn, veggies

2.Proteins: Lean Steak, Chicken, Tuna, turkey, ham, eggs, low fat cheese and milk, protein shakes.

3.Fats: Advocado, Fish oil, Nuts, Extra Virgin Olive oil, peanut butter

Concerning to my training.......i want to improve my back and my chest.....so I will train those muscles twice a week.....on the other hand my legs are a strong point so I will train them just once per week....(I love to work legs but I have to even out my body) ....My arms also are a strong point so I will work them just to keep my size.....Also I want to focus a little more on my calves and I am planning to train them every other day.

My training split will look like this

Day 1: Chest, Side Delts and Calves
Day 2: Back , Rear Delt and Bis
Day 3: Quads and Hams and Calves
Day 4: Rest
Day 5: Chect, Side Delts and Calves
Day 6: Back, Rear Delt and Bis
Day 7: Rest

The triceps is the strongest point in my arm so I wont do any direct work!!! I have done this before and I didn’t loose any size at all....On the other hand I am still working on my diet and on the training details (Training methods, special techniques, tempos etc) once I have all the info (diet and training) in my spread sheet I will post them!!!

Finally every 6 weeks i will do a specialization program for my chest or my back (this will last 4 weeks too) i will focus on my back for example (3 times per week) high frequency...high volume and the rest of the body just once per week (low freq low volume just to maintain what i have.....also this will give a break to my other lagging body part and when I resume my regular workout it will respond much better

That’s all for now.....take care and have a nice day

Francisco

[Freak]

Sounds good Francisco. I look forward to watching you progress as you bulk. Have a nice day!

[fmoncas]

What’s up guys .....i have been working in my diet for the last day or two. As I mentioned before I will be eating 3700 calories per day. This calorie intake will be my starting point and I will monitor my gains every week to see in I am gaining what I want. If not I will adjust the diet according to my needs. I will be eating 330 grams of protein (1.7 grams per lbs)....400 grams of carbs (2.1 grams per lb) and 116 grams of fats ( 0.6 grams per lb).....Also I will weight my self this weekend to check my starting point and my current body-fat. This will help me to keep track of my progress every week.

Concerning to my supplementation I will use:

1.Multivitamins
2.Good Creatine Product
3.Fish Oil
4.BCAA
5.Protein Powder

That’s all I need for now!!!

On the other hand I will do cardio (moderate to high intensity as needed) 2-3 times per week ....i have never done it in the off-season but I have been reading that it really helps in something called “Nutrient Partitioning” . “NP refers to how many calories are directed into muscular stores verses how many calories are directed into fat stores when you consume food”....(From Jen Heath article). So by doing cardio I will be burning some calories that will be directed into fat stores!!!!

Also cardio will help me to gain muscle!!!....by

1.Increasing Glucose uptake into my muscles.....So my muscles will be storing more Glycogen and for instance I will be able to eat more food without storing calories as fat.

2.Increasing Muscle Capillarization.......More veins!!! Yes!!........More capillaries means more blood into the muscles and this equals to more nutrients delivered and for instance faster recovery...Faster Recovery = Increased training frequency = More stimuli and muscle growth potential.

Thanks guys.....for reading....check the attachment

[fmoncas]

Ups....forgot to attach the file.

here it is..

[lil_big_junior]

cisco, you're too organised for my liking, lol...
good post & diet...you never seize to amaze bro, keep up the good work

[Freak]

Hi Francisco there are a few places of concern with your diet. I ask it in the form of a question because you might have a reason that I may not have initially though of.

Meal 3: Why white rice instead of brown?

Meal 4: Why virtually no fat in this meal especially when eating a baked potato?

Meal 5: Why no protein?

Meal 6 pwo: What about a carb like dextrose or white rice?

Meal 7: Maybe add some casein.

Macro %: I think I would decrease protein and increase fat. 50C, 20F, 30P.

[fmoncas]

Originally Posted by lil_big_junior

cisco, you're too organised for my liking, lol...
good post & diet...you never seize to amaze bro, keep up the good work

Thanks bro!!! !!

[fmoncas]

Originally Posted by thefreak350

Hi Francisco there are a few places of concern with your diet. I ask it in the form of a question because you might have a reason that I may not have initially though of.

Meal 3: Why white rice instead of brown?

Meal 4: Why virtually no fat in this meal especially when eating a baked potato?

Meal 5: Why no protein?

Meal 6 pwo: What about a carb like dextrose or white rice?

Meal 7: Maybe add some casein.

Macro %: I think I would decrease protein and increase fat. 50C, 20F, 30P.

Thank you Defreak!!! I appreciate your comments bro!!!! I wish that everybody could criticize my post and diets...so can force my self to re-think and review what I am doing!!...thanks bro!!. On the other hand you are Right in all your concerns but I have done it on purpose! Let me explain my self:

In Meal 3:....I have been trying to find brown rice every where here...and I haven’t been able to find it.... Also I really like the taste of white rice....so I thought that because I am in the off-season I can at least make my foods a little bit more enjoyable ...so I decided to add one cup with my beef at lunch....Finally I will be eating this for the next 10-12 months so I think is fair!!!

In Meal 4: In that one you are more than right ...i should have included some fat with that meal....i missed that one!! On the other hand I choose potatoes for the same reasons stated above plus that they are more convenient for me...i can pack hem fast and cook them in 2 minutes at the office.

In meal 5: For me this is not a regular meal.....and in my thinking is just like some kind of energy infusion for my workout!! I tried it recently when I was dieting for the show and I felt that gave me the energy to workout hard. My reasoning may be dead wrong but I like to try new things....Finally I am not including fat in my pre and post workout meals..(Layne advised me to do that while dieting and I thought it would be good idea to incorporate that principle here)

In Meal 6: Again you are right....however this time I am experimenting a little again. I think that your concern is about speeding up recovery!!!. However in my case I am applying another method....i will be drinking 15-20 grams of BCAA during my workout (the most catabolic time)....then Immediately after my workout I will have some amino-acids.....once I get home 25 minutes later I get meal 6 (30grams of whey + healty carbs and some sugars from milk) and 2 hours later meal 7

In meal 7: In this case Fats and oils tend to slow down protein digestion........So I will have a constant supply of aminos while sleeping. Also I usually wake up in the middle of the night to go the restroom...so i will take advantage of this time to drink some BCAA 5-10 grams!.......if you guys wake up in the night you should try it.....it is amazing how your body recovers.....less soreness, mind acuity etc.

Concerning to the Macro% .....i did a lot of thinking about this!! Should I use the recommended Macros or go by my crazy intuition!!! Well I choose my crazy intuition LOL!!! I know that these days everybody is saying that more than 1gr of prot per lb of body-weight is a waste. I may be really wrong but last year I divided my bulking in two phases...in the first one I was eating mod-prot and lot of carbs and in the second phase I started eating a lot of protein...and guess what I gained more muscle than fat in that period.....i am not saying that it is the way to go but at that time it worked for me!! Let me explain my reasons further:

The first reason for choosing a high protein diet is that I am in the transition between been eating less carbs than a bird while cutting and the eating a ton of carbs while bulking....and I don’t want to go from 150-175 grams to almost 500 grams if I go for 50%carbs.

Second reason....Excess protein is transformed to fat but it is more metabolically costly!!!!! See Dr Lonnie Lowery explanation below.

Third reason.....I train like a crazy man!! 20 rep squats with tempo!!! 50 reps sets on the legs press OUCH!!!.....call me crazy but I feel pretty good after I accomplish something like that!!!.LOL!!! I don’t use heavy weighs all the time but I like to challenge my body to the limit (safely) LOL!............going back to the subject.. the more intense you train the more muscle you break down and for instance the more protein you need to repair!! Check below what some well recognized experts recommend about protein intake!!!

Dr. Jonh Berardi: "Personally, although there are many factors influencing protein needs, I think people striving for muscle growth need at least 1 g/lb. There's even some literature in the famed Romanian weightlifting programs that suggests that 1.6 to 1.8 g/lb might be beneficial for really intensely trained guys. If I had to make recommendations, though, I'd say that 1 g/lb is a good start for trainees just plugging along with typical year-round training. When the intensity goes up, I'd take the protein up, too".

Cy Willson: "For a typical bodybuilder, there's no question that a minimum of 1 g/lb is an absolute necessity. I think metabolism has a lot to do with intake so in cases where the person has a fast metabolism, I'd go with 1.25 to 1.50 g/lb. I've seen guys that had trouble gaining muscle conquer this by simply using that formula".

Dr.Lonnie Lowery: "I think there are real body composition advantages to eating upwards of 1.5 g/ lb. That's right, overfeed protein! First off, overeating protein, within reason, will not make you fat. A calorie is not a calorie! That is, excess protein calories aren't as likely to be stored as body fat compared to carbs and most fats. This is because protein has to have its nitrogen ripped off in the liver (the urea cycle), which is an energy costly process. To boot, protein kicks up glucagon secretion and glucagon antagonizes the lipogenic (fat storage) effects of insulin.

Carbs don't lend people the same favor; they just jack insulin levels sky high. The net result is that the thermic effect of food is about 30% of the intake for proteins, while it's just 4 to 6% for fats and carbohydrates. This means that for a 100 calorie meal, protein will require a full 30 calories just to process it, compared to a mere 4 to 6 calories expended to process those yummy gut-expanding carbs and fats. The bottom line is that it appears better to overeat than to under-eat protein when you're trying to add muscle mass while keeping the body fat off.

Finally thanks for reading.....i will post my trainig as soon as i finish thinking what in the world i am going to do!!!!

[Freak]

If you ever find brown rice mix it with white rice until you get used to it; this makes the transition easier.

Meal 5: I wasn't concerned with fat; it was the lack of protein.

When weight training protein will be more efficiently utilized. Imo 1.8g/lb is crazy.

Our bodies all work a little different see what works for you.

[fmoncas]

i am just experimenting...i think that it is better to try new things and loose than never try them. At least if i make a mistake it wont be repeated...

[Freak]

Exactly! That is very admirable that you are willing to experiment.

[Mygeeto]

im willing to experiment....
congradulations on the win

[str8flexed]

i also think 1.8g/lb is an exorbitant amount of protein

[fmoncas]

ok guys you win...i will modyfy my diet so i can get :

Prot: 1.5g/lb = 285 gr = 1140 cals
Carb: 2.1g/lb = 400 gr = 1600 cals
Fat: 0.5 g/lb = 106 gr = 960 cals

for a total of 3700 cals

Please let me know what do you think?

Thanks layne for your comment!!

[fmoncas]

Originally Posted by Mygeeto

im willing to experiment....
congradulations on the win

thanks Mygeeto!!!

take care bro

[lil_big_junior]

i eat 2g protein per lb bw on a bulk...
but im not getting involved, lol...layne's spoken already

[fmoncas]

Guys...i read this phrase today in the morning and i really like it....it is very inspirational!!!..it is called the difference...i hope you like it

from Chad Waterbury:

The Difference

The difference between a champion and a loser is in the mindset. Champions welcome pain. Losers avoid it at all costs. Champions seek out challenges. Losers have an aversion to challenges. A champion embraces grueling workouts that push his mind and willpower to the brink. A loser sits quietly on a leg extension machine and reads the latest issue of Us magazine.

So r u a champ???

[lil_big_junior]

excellent quote bro...the needs to go in the quotes thread

[kenney]

nice fmoncas, definitely needs to go in the quotes thread

[ZachNasty]

Hey Fmoncas, When you talked about taking your BCAA during training, does it matter if its a liquid for or a pill form?? Thanks man

[fmoncas]

Originally Posted by ZachNasty

Hey Fmoncas, When you talked about taking your BCAA during training, does it matter if its a liquid for or a pill form?? Thanks man

what's up bro! Thanks for posting......concerning to your question as long as you take a good BCAA product it doesn’t matter if its a pill or liquid form.....i personally used liquid (Xtend) it is more convenient for me because I can put it on my water and drink it during my workout.

i hope this helps

[fmoncas]

Originally Posted by lil_big_junior

excellent quote bro...the needs to go in the quotes thread

hey guys .....where is the quote thread!!! so i can re-post the quote!

[lil_big_junior]

LOL...freak already posted it...
but for future reference the quotes thread is;
http://www.bodybuildingdungeon.com/f...ghlight=quotes

[fmoncas]

Originally Posted by lil_big_junior

LOL...freak already posted it...
but for future reference the quotes thread is;
http://www.bodybuildingdungeon.com/f...ghlight=quotes

Done!!!!

[fmoncas]

What's up guys!! Today i am starting my new bulking cycle....i went yesterday to the supermarket to buy all my food and I am ready.....i weighted my self yesterday and I was 189 lbs@ 3.2%Bf....so this will be my starting point.....On the other hand..the hard part will be to see my abs, all the veins and my cuts disappear .....But its the way it is!!! If I want to keep improving I have to loose something to win something!!.....As I posted before my approach this time will be different....i will try to gain no more than 2 lbs per week. I will monitor my weight during the week if I am gaining weight too fast I will bump-up the cardio a little bit and if I am not gaining I will increase my carbs.

Ok guys that’s all for now!! I will post my workout later today!!

Have a nice day

Francisco

[fmoncas]

Ok for this bulking cycle this will be my starting training split and workout.

Goals:
Bulking Duration: 10-12 Months
Muscle Mass Goal: Gain 10 lbs above my previous highest point.

Workout goals: Increase Major Compound Exe.
1.Incline bench.....315x5
2.Barbell Rows......405x5
3.Squats (Deep).....405x5

Workout: Focus on Improving Chest and Back

1.Monday: Upper Chest +Side delt + Calves
2.Tuesday: Back Width + Rear Delt + Bis
3.Wed: Hams + Quads + Calves
4.Thurs: REST
5.Friday: Middle & Lower Chest + Side Delt + Calves
6.Sat: Back Thickness + Rear Delt + Bis
7.Sun: Rest

MONDAY:

CHEST - UPPER
Main Exercise: Incline Bench Press ( Progression using 5x5 Program)
Auxiliary Exe: Incline DB press ( Double Contraction 3x8)
Auxiliary Exe: Low Incline Flys (Tempo 202 – 3 x 10)

SIDE DELT
Exe 1: Lean Away Lateral Raises (2-3 x 10-12)
Exe 2: Incline Bench Lateral Raises (2-3 x 10 Hold Contraction on top)

CALVES (Heavy):
Exe 1: Standing Calf Raises (10 x 10)
Exe 2: One leg Donkey Calf Raises ( 3 x 15)

TUESDAY:

BACK WIDTH
Main Exercise: Weighted Chin-ups (Use Regular Prog Method) 1 warm up set + 4 working sets
Super Set: Straight Arm Pull-down (Tempo 303) + Rope Lat Pull-Downs (3 sec squeeze)
Auxiliary 1: Seated Rope Rowing Torso Bent Forward (303 tempo) 3x10

REAR DELT
Exe 1: Bent over Lateral Raises (2-3 x 10-12)
Exe 2: Standing Row (2-3 x 10 Hold Contraction on top)

BIS:
Exe 1: Z barbell Curl (4 x 8-10) Reg Progression
Exe 2: Dumbbell Hammer Curl ( 2 x 8)

WEDNESDAY:

QUADS
Main Exercise: Squats ( Progression using 5x5 Program)
Auxiliary 1: Front Squats or Leg Press
Auxiliary 1: Walking Lunges

HAMS
Exe 1: Romanian Deads (3x15)
Exe 2: Seated Leg Curls (2-3 x 10)
Exe3: I will change this exe every week

Calves:
Exe 1: Calf Press Machine (3-4 x 50reps)

FRIDAY:

CHEST – MIDDLE & LOWER
Main Exercise: Flat Dumbbell Press ( 1x15 1x10 1x8 1x6 )
Auxiliary Exe: Decline Barbell Press ( Double Contraction 3x8)
Auxiliary Exe: Weighed Dips (Gironda Stile 3x10)
Auxiliary Exe: Optional if I feel good!! Combo Dumbbell-cable press 2x8

SIDE DELT
Exe 1: One arm Cable Laterals (2-3 x 10-12)
Exe 2: Unwinding Press (4 x 6-8 Hold Contraction on top)

CALVES:
Exe 1: Farmers Walk (walking up the stairs) (3 x 20-25 steps)
Exe 2: One leg Calf Raises ( 5 x 10)

SATURDAY:

BACK THICKNESS
Main Exercise: DORIAN BARBELL ROWS (5X5 Prog Method)
Auxiliary 1: Rack Pulls 1 warm up set + ( 3x 6-8)
Auxiliary 1: T-bar Rows 1 warm up set + ( 3x 6-8)
Auxiliary 1: I will change this exe every week (Seated cable rows or DB rows etc)

REAR DELT
Exe 1: High pulley cross-body rear delts (2-3 x 10-12)
Exe 2: Standing Row (2-3 x 10 Hold Contraction on top)

BIS:
Exe 1: Z barbell Curl (4 x 8-10) Reg Progression
Exe 2: Concentration Curl ( 2 x 8) Hold Contraction!!

Take care..and lets put some more beef!!!

[Demon Knight]

What a fantastic transformation! Well done and wish you all the best mate!

I think you have a solid setup here.

On a side note, is there a particular reason why your protein intake is so high?

Just a thought, but perhaps you should lower the protein (1.5g/kg to 1g/lb max) and up the carbs over a period of a month or two. Once your body becomes accustomed to a lower protein intake on this bulk, you will gain a greater "fat-loss" benefit from increasing the protein and lowering the carbs once the cut begins again.

[eliosgator]

Very organized and tough program. I am sure that you will gain more than 10-lbs of muscle.
Are you currently lifting the weights that you posted, or that's your target at the end of the bulking cycle? And how are you planning to increase your lifting weights?
Good luck with the new program Chico!!!

[fmoncas]

Originally Posted by Demon Knight

What a fantastic transformation! Well done and wish you all the best mate!

I think you have a solid setup here.

On a side note, is there a particular reason why your protein intake is so high?

Just a thought, but perhaps you should lower the protein (1.5g/kg to 1g/lb max) and up the carbs over a period of a month or two. Once your body becomes accustomed to a lower protein intake on this bulk, you will gain a greater "fat-loss" benefit from increasing the protein and lowering the carbs once the cut begins again.

Thanks bro!!!

Concerning to your question I have had good results with high protein diets in the past....but this time I think that I exaggerated a little!! However I have modified my diet to get 1.5g/lb (protein). Also I wanted to experiment a little to see what happens.....but I will have enough time later to change macros and percentages to see what works better

Thank you for the TIP...i will definitely try it!!! Make a lot of sense to me......