[fmoncas]

It’s time to CUT!!!!!!!.......I am weighting between 216-217 lbs and after sending my pics to Layne he decided that it’s time to cut for the next 3-4 weeks!! ….I will work in my diet and I will post it later this week. But basically I will be doing this:

1. Carb-loading: 2 times per week (days i work my weak points -back/chest)

2. Cardio: 3 HIT sessions + 2-30 min of low intensity cardio sessions

The pictures were taken today ….this is how I look right now before starting the diet

[cmart315]

Francisco you're killin me here with those legs every time! haha making me want to go to the squat rack right now and start squatting! Looking large like usual. I read the article on BB.com about you, (Bodybuilders.com - Amateur Bodybuilder of the Week! Pictures and Info. for those who want to check it out) its a pretty cool write up. Glad to see things going well. Keep at it.

[fmoncas]

Originally Posted by cmart315

Francisco you're killin me here with those legs every time! haha making me want to go to the squat rack right now and start squatting! Looking large like usual. I read the article on BB.com about you, (Bodybuilders.com - Amateur Bodybuilder of the Week! Pictures and Info. for those who want to check it out) its a pretty cool write up. Glad to see things going well. Keep at it.

Thank you my friend!! i apreciate the fact that you are always posting in this thread...

[Julio]

damn i cant wait till i see yo results after you cut. good luck bro and keep getting brolic.

[fmoncas]

Originally Posted by julio40

damn i cant wait till i see yo results after you cut. good luck bro and keep getting brolic.

Thanks Julio!!! but this time i am going to be cutting just for 3-4 weeks...there is not going to be a lot of noticeable change in my appearance. I just want to sensitize my anabolic hormones for more growth after the cut

thanks for posting

[fmoncas]

Guys this is a little update

Things did not go well this past week…..i had some personal problems and because of that my motivation went to the floor this past week. I didn’t started my diet; I missed the gym a couple of times already (3 times) and I have been eating crap all week…you name it..i am not feeling very proud of myself right now. Today I started to feel better and I went to the gym to workout my legs……and to make it worse I went to the scale I am down 2.5 lbs (214.2 lbs)….what a week!!! Anyway hopefully next week is going to be a good one

From all this chaos I was able to get something positive!!!… my body was rested and I was able to increase my hack squat by 25 lbs from last week. Usually I increment the weight by 10 to 15 lbs (max) every week but this time I felt particularly stronger. I did 450 lbs very smooth…..next Tuesday I will try with 460..

Take care guys…I took a few pics

[Demon Knight]

Look at all those plates! You are one strong guy fmoncas.

Sorry to hear about the personal problems bro.

"I didn’t started my diet; I missed the gym a couple of times already (3 times) and I have been eating crap all week…you name it......From all this chaos I was able to get something positive!!!… my body was rested and I was able to increase my hack squat by 25 lbs from last week. Usually I increment the weight by 10 to 15 lbs (max) every week but this time I felt particularly stronger. I did 450 lbs very smooth…..next Tuesday I will try with 460.."

I'm a big believer in resting lots & progress in poundage so I think you should do this more often (without the personal problems and diet issues of course!).

On another note, do you have any trouble buying clothes/suits? I'm starting to have issues buying stuff because it's too tight round the upper legs and glutes. And my legs are half your size!

[fmoncas]

Originally Posted by Demon Knight

Look at all those plates! You are one strong guy fmoncas.

Sorry to hear about the personal problems bro.

"I didn’t started my diet; I missed the gym a couple of times already (3 times) and I have been eating crap all week…you name it......From all this chaos I was able to get something positive!!!… my body was rested and I was able to increase my hack squat by 25 lbs from last week. Usually I increment the weight by 10 to 15 lbs (max) every week but this time I felt particularly stronger. I did 450 lbs very smooth…..next Tuesday I will try with 460.."

I'm a big believer in resting lots & progress in poundage so I think you should do this more often (without the personal problems and diet issues of course!).

On another note, do you have any trouble buying clothes/suits? I'm starting to have issues buying stuff because it's too tight round the upper legs and glutes. And my legs are half your size!

Thanks for the advice bro!!! i will try to rest more if Layne let me do it jejeje......on the other hand i do have problems buying clothes (no problem with shirts) but i have a hard time finding pants...its a big headache....so believe me... i feel your pain jjajaj Concerning to suits i was told one day that suits are never going to fit me right because they are made using the average people proportions (chest to waist ratio and waist to leg ratio) However i have a bodybuilder friend that recommended me to look for a suit stile called Athletic fit!! Check it out

[Demon Knight]

lol well, if you ask Layne nicely, maybe he will!

It is a headache finding trousers/jeans that fit and my parallel squat is only 105kg for 5x5, thighs 59cm. What happens when I reach my goal of 150kg in a few years? :-)

[fmoncas]

Originally Posted by Demon Knight

lol well, if you ask Layne nicely, maybe he will!

It is a headache finding trousers/jeans that fit and my parallel squat is only 105kg for 5x5, thighs 59cm. What happens when I reach my goal of 150kg in a few years? :-)

in a few years you will have to use only shorts like HULK!!!!!!!!!!

[YM123]

Hey bro, hows the training going?

Im going to be starting a program like yours very shortly and i was just wondering when you first start the program do you still train even if your bodyparts are aching from the previous workout?

Thanks

[fmoncas]

Originally Posted by YM123

Hey bro, hows the training going?

Im going to be starting a program like yours very shortly and i was just wondering when you first start the program do you still train even if your bodyparts are aching from the previous workout?

Thanks

Hey bro !!! I am glad that you are going to try something new!!! You will make great gains from it……

Concerning to your questions….yes I train even when I was sore!! I have learned that you have to force your body to adapt (safely) and if you don’t do it and wait until you are recovered you are like in a circle…..by training your body when sore you are forcing it to adapt…you are telling him how you want things done and not the other way around if you know what I mean! After a month you wont be sore any more and that’s a great indication that you are heading to the right direction………However there is a fine line between working sore and injuring your self….so be careful!!, don’t go over your limits and don’t train to failure. (This is something that you have to figure it out by your self) ….anyways once you get to the point where you are not sore from this workout its time again for a new change to keep progressing

Concerning to my training I don’t have good news…..i am still struggling to keep my diet and training…. I have had a few bad weeks ….right now for example I am traveling staying at a hotel…. and sometimes I cant eat enough food or eat the right foods!!! I am still training as hard as I can but honestly I haven’t follow my plat to a T……its really sucks because I feel that I am stagnated until I can get back home.

Sometimes its is not enough to have the will, persistence and discipline to work hard in the gym and the kitchen because life it self gets in our way!

[YM123]

Originally Posted by fmoncas

Hey bro !!! I am glad that you are going to try something new!!! You will make great gains from it……

Concerning to your questions….yes I train even when I was sore!! I have learned that you have to force your body to adapt (safely) and if you don’t do it and wait until you are recovered you are like in a circle…..by training your body when sore you are forcing it to adapt…you are telling him how you want things done and not the other way around if you know what I mean! After a month you wont be sore any more and that’s a great indication that you are heading to the right direction………However there is a fine line between working sore and injuring your self….so be careful!!, don’t go over your limits and don’t train to failure. (This is something that you have to figure it out by your self) ….anyways once you get to the point where you are not sore from this workout its time again for a new change to keep progressing

Concerning to my training I don’t have good news…..i am still struggling to keep my diet and training…. I have had a few bad weeks ….right now for example I am traveling staying at a hotel…. and sometimes I cant eat enough food or eat the right foods!!! I am still training as hard as I can but honestly I haven’t follow my plat to a T……its really sucks because I feel that I am stagnated until I can get back home.

Sometimes its is not enough to have the will, persistence and discipline to work hard in the gym and the kitchen because life it self gets in our way!

thanks for the detailed response, it gave me a good insight in what to do, i will continue to train when sore but i will know my limits and not push myself over the edge. really looking forward to starting this program, it starts monday and after the first week i will let you know how i get on.

Concerning your training its shame to hear, because your commitment is 100% and i know if you could, you WOULD be following the prgram to a 'T'.

[fmoncas]

Originally Posted by YM123

thanks for the detailed response, it gave me a good insight in what to do, i will continue to train when sore but i will know my limits and not push myself over the edge. really looking forward to starting this program, it starts monday and after the first week i will let you know how i get on.

Concerning your training its shame to hear, because your commitment is 100% and i know if you could, you WOULD be following the prgram to a 'T'.

good luck bro!! keep me updated i am interested in seeing how your body will respond to the new training protocol!!

[YM123]

whats up bro, hows training,, things getting better??

[fmoncas]

Originally Posted by YM123

whats up bro, hows training,, things getting better??

Thanks for asking bro!! things are coming back to normal for me, this is my second week on a diet…since I am back home I have been following the program to a T. I will diet one more week and then back to bulking. I haven’t weight myself but I should have lost a few lbs already. …

What about you bro? Are you making progress with the new workout? Do you like the routine?

[YM123]

Originally Posted by fmoncas

Thanks for asking bro!! things are coming back to normal for me, this is my second week on a diet…since I am back home I have been following the program to a T. I will diet one more week and then back to bulking. I haven’t weight myself but I should have lost a few lbs already. …

What about you bro? Are you making progress with the new workout? Do you like the routine?

great im glad things are working out for you now and you can really push on with this routine.

as for me im on the 3rd day of the program, already done the two power days and its an off day today. So far so good although its hard to tell after only 3 days but i definately do like the format of the program. Due to some issues im not going to be able to train over the weekend which i had hoped so i will have to finish the 4 day split on monday and tuesday. It is abit annoying as i wanted to follow it exactly.......but sometimes these things can't be helped, iv just got to crack on and get on with it and do the best i can. Something i can say is im definately aching alot already and expecting more of the same....

[fmoncas]

Hey guys!! Yesterday my buddy Even from Nicaragua sends me some pics because he will be competing in may. He competes at only 154 lbs but he is looking huge!!!! Check this pictures….i think he is like 158 in these pics. On the other hand he is not 100% natural because he uses small cycles of winny before the contests……but he has great genetics… over there in Nicaragua most trainers doest have money to buy any supplements and sometimes its hard for them to buy enough food and if he wins this contest he will win a motorcycle and some supplements……Anyway he is a great guy….check the wings at 158 (4-weeks out)....you dont have to be heavy to look huge

[Demon Knight]

Fantastic physique,even with some winny. Hope he wins!

Fmoncas, out of curiousity, what are your arm/thigh measurements at the mo and what are your personal bests (not 1RM necessarily) on some big exercises (squat, deadlift,bench,row)?

[fmoncas]

Originally Posted by Demon Knight

Fantastic physique,even with some winny. Hope he wins!

Fmoncas, out of curiousity, what are your arm/thigh measurements at the mo and what are your personal bests (not 1RM necessarily) on some big exercises (squat, deadlift,bench,row)?

Demon last time I measure I had the following Cold measures:
Legs : 26” (half way up)

Arms: 18.5”

Concerning to my personal best I have squatted 440x5 (half squats) and 335x5 (ass to the grass)….On the other hand I don’t do flat bench press…but on the incline I have done 295x5 however due to injuries I would never be able to repeat that again…..Also I have Barbell rowed 320x5 (last year)….and finally I have never done deadlifts seriously

i dont consider my self a strong guy!! i have seen people lifting tons in the gym that make me feel like a little kid.......

[Zack]

what injuries man?

and i seriously just read through your whole log.

looking great dude

[fmoncas]

Originally Posted by ZackKnight

what injuries man?

and i seriously just read through your whole log.

looking great dude

I have an injury in my chest-delt area…I don’t know what it is… but when I start lifting very heavy and try to push myself the pain comes back. Its very annoying because when happens I have to rest and take a week off ice it…the whole recovery deal……so I have decided that I will never go very heavy again.

Thanks...for you comments bro!

Later

[Blitzkrieg]

I'd get it checked out bro, it could be a rotator cuff injury and you don't wanna **** around with those.. looking great man!

[fmoncas]

Originally Posted by Blitzkrieg

I'd get it checked out bro, it could be a rotator cuff injury and you don't wanna **** around with those.. looking great man!

Thanks bro! ,,,its an old injury that always comes back if i am note carefull when in bech....it sucks but its part of the game....i will try to see a doc thanks for the advice

[Zack]

yeah, good idea to get it checked out.

don't wanna drop that bar on ur chest at some point

[cmart315]

Originally Posted by fmoncas

Demon last time I measure I had the following Cold measures:
Legs : 26” (half way up)

Arms: 18.5”

Concerning to my personal best I have squatted 440x5 (half squats) and 335x5 (ass to the grass)….On the other hand I don’t do flat bench press…but on the incline I have done 295x5 however due to injuries I would never be able to repeat that again…..Also I have Barbell rowed 320x5 (last year)….and finally I have never done deadlifts seriously

i dont consider my self a strong guy!! i have seen people lifting tons in the gym that make me feel like a little kid.......

I assume you stick to strictly DB work for chest? If so, which do you feel has made you grow more, DB work or BB? Injuries are rough, I feel your pain on that and flat BB is one of the worst for them it seems.

[fmoncas]

Originally Posted by ZackKnight

yeah, good idea to get it checked out.

don't wanna drop that bar on ur chest at some point

hopefully is never going to happens

[Zack]

haha trust me, i've done it. it bloooooows

[fmoncas]

Originally Posted by cmart315

I assume you stick to strictly DB work for chest? If so, which do you feel has made you grow more, DB work or BB? Injuries are rough, I feel your pain on that and flat BB is one of the worst for them it seems.

Cmart ….my chest is one on my weakness….i have been struggling to make it grow since I can remember….probably that’s why I have this injury now!!! Also I don’t remember when the last time I did flat bench press was, I have heard too many bad stories that I don’t want to mess with it anymore. The core of my chest training has always been the incline bench press…and I feel that really made a difference. However I have always used dumbbells as a complement during my chest workouts …..On the other hand I have been realizing that the most important aspect for a specific body part development are not the exercises selection alone but the frequency you workout that specific body part.

If you want to chest to really grow train it even 3 times per week….Don’t repeat exercises, Train with different intensities, never to failure, different rep schemes every time (Day one sets of 5, day 2 ,sets of 10-15 and day 3 reps 30-50 reps) ….also you will need to lower the volume for the other body parts considerably…..and leave the ego at the door

[Zack]

always leave the ego at the door

it can only get you in trouble