[fmoncas]

Originally Posted by Demon Knight

All's good mate. Holidays were great but all that food and drink has taken it's toll. At 14%bf now so gotta cut down a bit. I hate the little belly!

Protein will always be a subject of much discussion for athletes. I have all the respect for Berardi, Willson and Lowery. But I guess I class myself as a skeptic when it comes to numbers without proof (I am an accountant by profession). They refer to trainees, articles by other strength athletes and coaches etc. But I have yet to see something really proven i.e. 10 trainees on 1.5g/kg protein for 6 months on diet/calories A and program A compared to the same 10 trainees on 1.5g/lg for 6 months on diet/calories A and program A. I guess they don't feel the need to prove anything but I would be very interested in something like that.

I've been on a high protein diet (1.5g/lb min) in the past and I must admit, I saw nothing advantageous compared to the normal protein (1.4-1.8g/kg) I take in now. In fact, my measurements show my current one with more carbohydrates is giving me better progress. But again, that's just me saying. I've changed my workout too, it could be that for instance. Not even close to a controlled, scientific study.

Anyway, I think you're doing a fantastic job and if I ever achieve what you have, I will be very proud. Keep up the good work!

Thank you damon…I do understand your point of view…and I respect it!!! Everybody is different….and its very difficult to generalize about this subject ….you know!!! there are many variables playing in the formula of nutrition… Scientist are researching and findings new theories all the time…for example the other day I was reading about Nutrigenomics, this investigates how the foods we eat interact with our genes to affect our health. They are trying to find how much of each nutrient should a particular person consume and how common variations found throughout the human genome explain individual differences in response to dietary intake….this is very exciting because maybe one day they will find out why some people respond better to high/moderate protein intake.

take care bro

[fmoncas]

my shoulder is been bothering me lately....its an old injury that always come back.....its also very frustrating because everything was going well....

I started taking Animal Flex and Fish oil and also i am using ice to decrease the inflamation.......hopefully the pain will decrease.

I have been working out like that for a week or two and i havent had a good chest workout...and this really pissed me off because i cant do anything to fix it...just wait

[Demon Knight]

That Nutrigenomics sounds interesting. I've just googled about it. Thanks for the input!

Pity about the shoulder injury. Hate it when you're working so hard and it's holding you back.

What worked for me was dropping to light weights (around 60% of what I was using before) with the same reps/sets and doing rotator cuff exercises. Week 2 I went to 70%. Week 3 to 80%. Week 4 to 90% and finally in Week 5 I was back on track. Frustrating doing the light stuff as within a few days, I felt ready for 100% but I kept it slow and steady.

[fmoncas]

Originally Posted by Demon Knight

That Nutrigenomics sounds interesting. I've just googled about it. Thanks for the input!

Pity about the shoulder injury. Hate it when you're working so hard and it's holding you back.

What worked for me was dropping to light weights (around 60% of what I was using before) with the same reps/sets and doing rotator cuff exercises. Week 2 I went to 70%. Week 3 to 80%. Week 4 to 90% and finally in Week 5 I was back on track. Frustrating doing the light stuff as within a few days, I felt ready for 100% but I kept it slow and steady.

thanks for the tip bro...i will try to implement it...however is really frustrating because i was trying to achieve new PR....also my chest is not a strong point in my phisique so its always my priority....well i will go back to the drawing table and i will try to came up with a new workout or something

[fmoncas]

ok...i have been thinking about it and i will start this comming monday a new workout program.....i am going to focus on improving my back (Weak point area)....so for the next 4 weeks i will do a specialization program for my back.

I will try to take advantage of this bad moment to improve my weak points and let my delt/chest injury heal for 4 weeks.

i wont stop my chest training i am just going to lower the weights and the total volume....something that is a must during spec programs.

Also i am finishing my first 2 weeks of cutting this sunday and this will be the perfect time to switch into growing mode

the split:

Monday: Back width

Day 2: spinal erectors and traps

Wednesday: Chest and arms

Thursday: OFF

Friday: Back thickness

Saturday: Legs and shoulders

Sunday: OFF

Comments are welcome....

[fmoncas]

Yesterday was my last day of my 2 week cutting cycle....i mainly ate fruits and vegetables as my source of carbohydrates.....i kept my protein intake high 1.5g /lb (300 grams) my protein sources were Beef, Salmon and tilapia.....what is strange is that I ended up weighing one 211.5 lbs....it seems that i didn’t gain or loose bodyweight during the last 2 weeks.....however my waist line was noticeable smaller.....i wish i had my calipers and had my bodyfat taken before and after to see what really happened.

Today i started bulking again for 4 more weeks......

All this dieting-bulking cycling is new to me....and i dont know what to expect....hopefully i will respond well to this method.

[cmart315]

Originally Posted by fmoncas

Yesterday was my last day of my 2 week cutting cycle....i mainly ate fruits and vegetables as my source of carbohydrates.....i kept my protein intake high 1.5g /lb (300 grams) my protein sources were Beef, Salmon and tilapia.....what is strange is that I ended up weighing one 211.5 lbs....it seems that i didn’t gain or loose bodyweight during the last 2 weeks.....however my waist line was noticeable smaller.....i wish i had my calipers and had my bodyfat taken before and after to see what really happened.

Today i started bulking again for 4 more weeks......

All this dieting-bulking cycling is new to me....and i dont know what to expect....hopefully i will respond well to this method.

Best of luck with the cycling. I'd really like to hear how you feel about all of it after several months. I've read all about how Layne choses this method, I'd enjoy hearing your perspective on the topic as well.

[fmoncas]

Originally Posted by cmart315

Best of luck with the cycling. I'd really like to hear how you feel about all of it after several months. I've read all about how Layne choses this method, I'd enjoy hearing your perspective on the topic as well.

Hey bro!! nice to see you around here!!.......hopefully this method will work well for me!!! ...tomorrow i will post my initial stats (bodyfat, weight to see exactly where i am starting at........

[fmoncas]

Ok I finally got my calipers...and actually i was quite surprised with the results....i am 8.9% bf (Calipers reads 3% lower)…I thought I was going to be fatter because of all the things that I have been thru the past couple of months (moving back to the states, eating crap, not training for a while, stress etc)

The good news is that have 1 or 2 lbs more in lean mass than what I ever had….Last year I reached about 190lbs in muscle mass and now I have 211@8.9% = 192.25 lbs …this gets me closer to my goal….and I am just starting the year….i still have 10-11 months of bulking.

Finally…I took a great decision last week…….I will be working with Layne Again! I am sure that with his experience and guidance this will be my best year in terms of muscle gains and learning.

Finally i have a couple of pictures....i feel fat and i miss my abs but this is the price i have to pay if i want to improve.

Take care and see you later

[cmart315]

Originally Posted by fmoncas

Hey bro!! nice to see you around here!!.......hopefully this method will work well for me!!! ...tomorrow i will post my initial stats (bodyfat, weight to see exactly where i am starting at........

Hey man! Don't worry I am still in here regularly checking for updates. Just haven't posted in a bit, but don't worry this is my favorite thread to read through so I will always be checking in! Just saw the pictures you posted and even with your rough several months ya still look like a beast. You really have some of the biggest natural quads I have seen. You and Layne and the rest of the big natty guys are an inspiration, keep working hard!

[julio40]

bro you got some brolic legs. keep it up cant wait till i see the results.