[BLUE(UK)]

Fmoncas,one could only wish to be blessed with such thick quadriceps.Even after totally blasting mine for years i never attained big thick thighs although they're by no means small,they just dont have that thick look.
Good luck.

[fmoncas]

Originally Posted by BLUE(UK)

Fmoncas,one could only wish to be blessed with such thick quadriceps.Even after totally blasting mine for years i never attained big thick thighs although they're by no means small,they just dont have that thick look.
Good luck.

Hey Blue!! Nice to see you around here man…..Also thank a lot for the kind words!!! Concerning to my quads,….they were not always big…I had very skinny legs…(well I was skinny all over jajaja)…and I had never thought they will look like this today….. I have found that a combination of Frequency, Heavy Weights+Low reps and Heavy Weights+Very high reps is what worked for me.

Thanks for posting bro...see you around

[Freak]

Hey Francisco!! Still keepin' the thread goin!! I LOVE it. You almost have 8k views.

Nice to see you are working with Layne again. With your work ethic you will be unstoppable. Are you going to do another show this year or undecided? Have a great day!

[fmoncas]

Originally Posted by Freak

Hey Francisco!! Still keepin' the thread goin!! I LOVE it. You almost have 8k views.

Nice to see you are working with Layne again. With your work ethic you will be unstoppable. Are you going to do another show this year or undecided? Have a great day!

Hey Brent!! How are you doing man???….its great to have you posting here again bro!!! …..Concerning to your question I am planning to take the whole year off….i want to gain as much lean mass as I can ( I am expecting 5-8 lbs) and stay lean during the off season….Layne is going to be a great help because he will guide me thru the right path….i just need to work hard in the gym and the kitchen to make it happen…..Next year I am planning to start my contest prep in January in order to do my first show of the year around April ( I was thinking maybe the Texas Shredder since I am living in Texas now) ….

Take care brent

[Freak]

I'm doing great! Sounds like a plan! I would definitely try to make it down there, that would be huge!

[fmoncas]

Update # 2

This is my second week on the new diet and training routine…..however I used my own diet during the first week…so basically I have been 2 weeks on the training program and 1 week on the new diet. This week I got the following results:

Diet (pro 250/carbs 450/fat 82)…..Cardio HIT 2/week
Body Fat = 8.5%
Bodyweight= 210.8 lbs

Comments:

1.My legs are sore all the time because of all the volume (according to Layne my body will adjust to the new workout volume and in few weeks I won’t be sore anymore)

2.I have been hungrier than usual (I believe is the HIT that is shooting my hunger thru the roof)

3.I haven’t gained or lost a significant amount of bodyweight even that I am eating 450 grams of carbs/day

4.ts seems that I have gained a little more muscle over the last 2 weeks …(from 192.2 to 192.9 lbs) water weight?? Possible …muscle also possible.

5.My bodyfat % went down a little from 8.9 to 8.5%

I am still not convinced that I just need 250 grams of prot….. but I will keep this program to a T…..on te other hand my shoulder is still bothering me….i am icing it every night and using light weight in the gym


Take care guys

[Freak]

Good luck on the shoulder recovery!

[YM123]

if you don't mind me asking, how many times a week are you training legs

[fmoncas]

Originally Posted by Freak

Good luck on the shoulder recovery!

Thank you freak for the support!!! its great to have you in this thread

[fmoncas]

Originally Posted by YM123

if you don't mind me asking, how many times a week are you training legs

Not at all bro!!! we are here to help each other!!..........i am doing legs 2 times per week + 2 high intensity cardio sessions per week...

[fmoncas]

Update # 3

I have talked to layne about my results from last week and he recomended me the following:

1. Lower my protein inteake....from 250 to 225g ....Ouch!!
2. Increase my carbs to 475 grams/day !!!!!!! this is a ton of carbs...i have never done this much.

Well lets see how my body is going to react to this!!

[YM123]

lol, lowering protein further, you can't be enjoying that,, thats also a **** load of carbs. Happy eating bro!!

[fmoncas]

Originally Posted by YM123

lol, lowering protein further, you can't be enjoying that,, thats also a **** load of carbs. Happy eating bro!!

you bet my friend!!! i believe in high protein diets....and i love to eat steaks, salmon, fish you name it!!...but in this case i will follow his program...I have a lot of confidence in him and his knowledge!!! ALSO its fun to try new things....maybe one day i will discover the right formula

[fmoncas]

Detailed table for update#2 progress

[fmoncas]

Update #3

It’s been a great week….it was very hard to complete all my workouts and my cardio but everything paid off!! I was able to maintain my body fat and increase my bodyweight from 211 to 213. I am really excited because everything is going well.

Well not everything… I am still struggling with my bad shoulder. The pain is there…and I haven’t had a decent chest workout in long time now…..i am just hoping that this problem won’t stop me from achieving my goals this year. ….I am still icing it almost every night.

Ok the results are below:

Diet: Pro-235/Carbs-475/Fat-82
Cardio: HIT 2-week
Bodyfat: 8.6% (was 8.5%)
Bodyweight: 213 lbs (was 211)
Muscle mass: 194.7 (was 192.9)

Comments:

1.Legs are still sore almost all the time

2.Still hungrier than usual

3.475 grams of carbs seems have a great anabolic affect in me when combined with HIT and Training

4.Muscle mass increased by 1.8 lbs …Seems hard to believe, honestly I don’t know but is not body fat…perhaps stored water, glucose and muscle

5.My joints are sore…(from all the volume),,,my left wrist, lower back and right knee were sore….i was really frustrated at the middle of the week…I thought that my body was falling apart but after resting, eating and icing them the pain is gone.

So far I am very pleased...see attachment for details...........

[Smeton_yea]

Hello fmoncas,

Im a big beleiver in High protein for musclemass. How does the lower protein intake, higher carb, seem to be working ?

[cmart315]

Originally Posted by fmoncas

Update #3

It’s been a great week….it was very hard to complete all my workouts and my cardio but everything paid off!! I was able to maintain my body fat and increase my bodyweight from 211 to 213. I am really excited because everything is going well.

Well not everything… I am still struggling with my bad shoulder. The pain is there…and I haven’t had a decent chest workout in long time now…..i am just hoping that this problem won’t stop me from achieving my goals this year. ….I am still icing it almost every night.

Ok the results are below:

Diet: Pro-235/Carbs-475/Fat-82
Cardio: HIT 2-week
Bodyfat: 8.6% (was 8.5%)
Bodyweight: 213 lbs (was 211)
Muscle mass: 194.7 (was 192.9)

Comments:

1.Legs are still sore almost all the time

2.Still hungrier than usual

3.475 grams of carbs seems have a great anabolic affect in me when combined with HIT and Training

4.Muscle mass increased by 1.8 lbs …Seems hard to believe, honestly I don’t know but is not body fat…perhaps stored water, glucose and muscle

5.My joints are sore…(from all the volume),,,my left wrist, lower back and right knee were sore….i was really frustrated at the middle of the week…I thought that my body was falling apart but after resting, eating and icing them the pain is gone.

So far I am very pleased...see attachment for details...........

Thats great to hear the good progression francisco! After reading so much about Laynes training and you as well switching over, I have been inspired to give this 2x a week training that Layne stands strongly behing a try. I really would like to bring up my legs and chest so I am hoping this helps do the trick and just like you, I like to experiment. Just hoping that my joints can keep up (especially my bad kness..) and I can make it through the initial soreness stages. If you've got any tips let me know. I'll continue to watch your progress for inspiration!

[fmoncas]

Originally Posted by Smeton_yea

Hello fmoncas,

Im a big beleiver in High protein for musclemass. How does the lower protein intake, higher carb, seem to be working ?

Honestly my friend i dont know for sure!! Its the first time i am using this aproach and when i started i was really skeptical about the results...i will stick to it as long as i am seeing results.

On the other hand from my limited experience with this diet i can tell you that i have notice the following

1. The results may be product of the intruduction of the new diet, new workout and the HIT cardio. As you probably know change is the best way to go thru a plateau

2. My protein intake is lower than before but its enought for my body to use it effectively - 235g/day = 1.1 grams per lb of bodyweight

3. All the carbs may be producing an anabolic eviroment, the body may be sensing a huge intake of nutrients....in other words the body its in building mode...fat, muscle, etc..

4. HIT Cardio its a very important part of the formula...makes me hungry all day (good indication that my betabolism is burning like crazy) and also keep my belly in check. In other words i am burning the excess of carbs that my body probably will use to build fat tissue

i will keep updating...lets see what happens in the next couple of weeks

[fmoncas]

Originally Posted by cmart315

Thats great to hear the good progression francisco! After reading so much about Laynes training and you as well switching over, I have been inspired to give this 2x a week training that Layne stands strongly behing a try. I really would like to bring up my legs and chest so I am hoping this helps do the trick and just like you, I like to experiment. Just hoping that my joints can keep up (especially my bad kness..) and I can make it through the initial soreness stages. If you've got any tips let me know. I'll continue to watch your progress for inspiration!

Thank you my friend....if there is anything i can help you please let me know

On the other hand...its great that you are experimenting new things...this is the only way that you will find out what works best for you..

Finally if you are going to start working 2xweek just make sure that you lower the total volume for your body parts and also make sure you dont work heavy both days.....if you do it you are looking for trouble. One heavy day and one light day will do the trick until your body gets used to the new training frequency

once again...take care and good luck bro

[YM123]

alrite mate,, how do you calculate your muscle mass??

[fmoncas]

Originally Posted by YM123

alrite mate,, how do you calculate your muscle mass??

Hey bro whats up!! I am calculating my muscle mass with the following formula:

Muscle mass = BodyWeight - (BodyWeight x BodyFat%)

Example for a 200 lbs man @ 10% Bf

MM = BW - (BW x BF)
MM = 200 - (200 x 10%)
MM = 200 -20
MM = 180 lbs

Muscle mass = MM
BodyWeight= BW
BodyFat= BF

hope this helps

[YM123]

Originally Posted by fmoncas

Hey bro whats up!! I am calculating my muscle mass with the following formula:

Muscle mass = BodyWeight - (BodyWeight x BodyFat%)

Example for a 200 lbs man @ 10% Bf

MM = BW - (BW x BF)
MM = 200 - (200 x 10%)
MM = 200 -20
MM = 180 lbs

Muscle mass = MM
BodyWeight= BW
BodyFat= BF

hope this helps

thanks bro thats cleared it up quite nicely,, i am going to be using a table somewhat like yours to keep a close eye on my progress,, thanks again bud!!!!

[fmoncas]

Originally Posted by YM123

thanks bro thats cleared it up quite nicely,, i am going to be using a table somewhat like yours to keep a close eye on my progress,, thanks again bud!!!!

Any time my friend!!! I believe that looking into the details is what makes the difference!!.....muscle mass is what is important not only bodyweight....good luck bro

[fmoncas]

Whats up guys!!! Just some thoughts……

I am not going to lie!!! …I was very concerned when I started to work-out my legs 2 times a week plus 3 HIT sessions in the same week!!!! (3 weeks ago)…that’s a lottttt of volume!!….i was really concerned, afraid and terrified jejeje because I thought that I was going to lose size in my legs…my legs are a strong point now but I didn’t want to overtrain them and get back to where I was years ago (I had skinny legs)..……Anyway… because I like to experiment I said to myself….Why not!!! If I lose the size I can regain it going back to my old program!! so fu#$%K it....................After the first week I was sore all the time!!! After the second week…the same!! sore all the time!!!...it’s the third week and I am still sore.. less but sore, also on week 2… I developed a small pain in my right knee and in the inner upper leg area!! however kept the program going and I ice the trouble areas for few days!!!! Ok to make the story short…..i don’t see any signs of decreased size!!! And I believe my legs are looking better…

Today I took a few pictures and I was really happy with what I saw!!

[cmart315]

I'd kill to have natural quads like those. Looking large my friend. The fact that you tell me they were once skinny helps me keep pushing Maybe if you get some time, you could log a week of your workouts to help someone like myself get some sample workouts for the week. I'm really trying to stick to super heavy and failure the first two days like Layne advises and strictly hypertrophy with maybe one set to failure higher reps the end of the week for the second time. But it would be great to see some of your workouts if you have time!! Keep it up

[fmoncas]

Originally Posted by cmart315

I'd kill to have natural quads like those. Looking large my friend. The fact that you tell me they were once skinny helps me keep pushing Maybe if you get some time, you could log a week of your workouts to help someone like myself get some sample workouts for the week. I'm really trying to stick to super heavy and failure the first two days like Layne advises and strictly hypertrophy with maybe one set to failure higher reps the end of the week for the second time. But it would be great to see some of your workouts if you have time!! Keep it up

Thanks for the compliments!!!!!....And Yes bro!! my legs were very small…I wish I had a pic with me now!!...also keep pushing hard bro…if you are persistent with your training, nutrition and learning you will get very big not only in the leg department but all over …………………the natural way takes time though….be patient that the size will come…that’s for sure!!

on the other hand….if I can help you with something else let me know….we are here to share information and help each other…..especially I can help you with your legs!!1 I did all kind of stuff trying to make them grow!!
The workout that I am doing right now!!...its an upper- lower body type of workout…I will post it later today!!

[YM123]

Originally Posted by fmoncas

Whats up guys!!! Just some thoughts……

I am not going to lie!!! …I was very concerned when I started to work-out my legs 2 times a week plus 3 HIT sessions in the same week!!!! (3 weeks ago)…that’s a lottttt of volume!!….i was really concerned, afraid and terrified jejeje because I thought that I was going to lose size in my legs…my legs are a strong point now but I didn’t want to overtrain them and get back to where I was years ago (I had skinny legs)..……Anyway… because I like to experiment I said to myself….Why not!!! If I lose the size I can regain it going back to my old program!! so fu#$%K it....................After the first week I was sore all the time!!! After the second week…the same!! sore all the time!!!...it’s the third week and I am still sore.. less but sore, also on week 2… I developed a small pain in my right knee and in the inner upper leg area!! however kept the program going and I ice the trouble areas for few days!!!! Ok to make the story short…..i don’t see any signs of decreased size!!! And I believe my legs are looking better…

Today I took a few pictures and I was really happy with what I saw!!

legs are looking great bro,, keep hitting it hard and they will get even better. hows the soreness coming along,, you rekon it will keep getting less and less

[fmoncas]

Originally Posted by cmart315

I'd kill to have natural quads like those. Looking large my friend. The fact that you tell me they were once skinny helps me keep pushing Maybe if you get some time, you could log a week of your workouts to help someone like myself get some sample workouts for the week. I'm really trying to stick to super heavy and failure the first two days like Layne advises and strictly hypertrophy with maybe one set to failure higher reps the end of the week for the second time. But it would be great to see some of your workouts if you have time!! Keep it up

Cmart... this is the workout that i am using now...this workout was designed by layne to help me improve my weak areas. He is the mind behind the logic in this routine. ...check the attachment

[fmoncas]

Originally Posted by YM123

legs are looking great bro,, keep hitting it hard and they will get even better. hows the soreness coming along,, you rekon it will keep getting less and less

YM

Soreness is still there but less...i feel it specially the next day after a workout or HIT session and when i flex my legs or when i touch them....not a big concern anymore

[YM123]

Originally Posted by fmoncas

Cmart... this is the workout that i am using now...this workout was designed by layne to help me improve my weak areas. He is the mind behind the logic in this routine. ...check the attachment

oooo day 4 seems like a killer!!!