[fmoncas]

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

[Freak]

Glad to see you posting again! One of the best threads in the dungeon!

[julio40]

how long are the zig-zag cycle?
or is it until you reach the desire weight?

[fmoncas]

Originally Posted by Freak

Glad to see you posting again! One of the best threads in the dungeon!

Thank you bro!!! i will try to post my new diet later today or tomorrow

[kenney]

welcome back man

[fmoncas]

Originally Posted by julio40

how long are the zig-zag cycle?
or is it until you reach the desire weight?

Hey Julio!! Happy holydays bro!

I will do the zig-zag method as far as I keep making progress (Increasing my muscle mass). This time I will stop when I gain between 5-7 lbs in new muscle.

take care

[fmoncas]

Originally Posted by kenney666

welcome back man

Thank you kenney!!! I am glad to be posting here again!!! my life is organized again...everything is falling in place so lets set another goal to work for

[YM123]

il say it as well nice to have you back mate, this is a great thread and i can't wait to follow it again!! good luck bro

[fmoncas]

Some thoughts I want to share…

During my last bulking my highest point in muscle mass was 190-191 lbs (according to the calipers)…..so hopefully this time I will get to 195-197 lbs…however if I have to go a little higher than 210 lbs in body weight to make it work I will !!!.......but for now the plan is not to go higher than that.

Based on my last experience i notice that: (competition purposes)

1. The Fatter you are when you start dieting the harder is to get really dry and ripped.
2. The longer the diet the harder the body fights back to retain its precious fat tissue
3. The body prefers to burns muscle instead of fat when you diet for long time
4. The leaner you are when you start dieting the harder, veiny and dryer you will look at the end
5. The leaner you are the more muscle you will retain at the end

I was not really satisfied with my last contest condition..(i won my class but I didn’t win in my head…I am my own worst critique)…I feel that I needed to be harder and leaner specially in the legs , hams and glutes…so this time I will try to make it right…..this time I am not concerned with the scale…this time I am only concerned with my training, dieting and supplement strategies that will get me where I want.

Take care guys…..i will try to post my diet

[fmoncas]

Originally Posted by YM123

il say it as well nice to have you back mate, this is a great thread and i can't wait to follow it again!! good luck bro

thank you very much for all the support

[Freak]

That was your first contest, don't be too critical of yourself. You did great!

2. The longer the diet the harder the body fights back to retain its precious fat tissue

You can thank LPL (lipoprotein lipase)