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Originally Posted by eliosgator KING, how are you buddy? I feel so bad that we could not meet when you came to Miami. We were both busy at the time. As you know I moved from Fort Lauderdale to Miami and next time you come to Miami you will be my guest. I have been busy and not being able to train, now I am back into it after i am settled down. I am curious to know about your training program. Tell us about it if you don't mind.
Good luck in your trianing!!!! |
Hey Elie is very nice to see you around here again!!!.....well I haven’t posted in a while…I have been very bussy. As far as for training I have been trying to get where I was before…..and I am finally happy with my progress so far. I am weighing 210 lbs right now and I am planning to stay in this weight and increase my muscle mass and decrease my fat using the Zig-Zag method. In other words I will do something similar to what the real KING “Layne” is doing….Small cutting cycles followed by small bulking cycles. I have never done this before but it really makes sense…..and also it worked really well for Layne.
I am planning to keep competing (185-187lbs) and I believe that is not good for me to get to 220 or more…because I will have to diet too hard for too long that I will be risking my hard earned muscle mass. So this time I will try a different approach to increase my muscle mass:
My first step was to reach a desired bodyweight where i feel strong and big but not too fat or too small…..in my case is 210lbs. This will be my starting point…From here I will start the first mini diet on January to lower my body fat a little bit ( I am expecting to loose between 6-8 lbs ”water, fat” / and
Retain all my muscle mass) then comes a small bulking where I will re-gain those 6-8 lbs ….and I am expecting to gain a little muscle in the process (maybe 1 Lb)……In a perfect world I will end up each time weighing 210 with less fat and more muscle. Let see how it goes!!
Example:
Starting …………210 @ 11% ………………..fat 23 lbs…………………….Muscle 187 lbs
End of Cutting…..202 @ 7.5% ………………..fat 15.1 lbs…………………….Muscle 186.8 lbs
End of Bulking…..210 @ 10% ………………..fat 21 lbs…………………….Muscle 189 lbs
End of Cutting…..202 @ 6% ………………..fat 12.2 lbs…………………….Muscle 190 lbs
End of Bulking…..210 @ 9% ………………..fat 18.9 lbs…………………….Muscle 19.1 lbs
End of Cutting…..202 @ 5% ………………..fat 10.1 lbs…………………….Muscle 191.2 lbs
End of Bulking…..210 @ 8% ………………..fat 16.9 lbs…………………….Muscle 193 lbs
The numbers are estimated to show how is supposed to work…..My final goal is to gain between 5-7 lbs of muscle in this bulking. I have estimated that I will took me about 10 months….so I will be bulking all this coming year….hopefully if everything goes well at the end of the year I will be ready to start dieting and competing in the same weight class but harder and bigger than last time.
Well elie this is the plan!!! Now I have to make it work
Take care
