fmoncas Natural Bodybuilding Training Log

**fmoncas** · 07-04-2008, 01:05 PM

Quote:

Originally Posted by ZackKnight

what's ur bf% in those pics?

i dont know zack...i havent check my bf in a while...but i feel fat and bloated from all the carbs....jajaj...well thats part of the process...i am a slow gainer and i have been eating kike crazy this week just to make the scale move....

**Zack** · 07-04-2008, 01:30 PM

looks at about 10 to 12 tops. u def are big and looking good man!

**fmoncas** · 07-04-2008, 01:41 PM

Quote:

Originally Posted by ZackKnight

looks at about 10 to 12 tops. u def are big and looking good man!

thanks zack....but honestly i am afraid of checking my bodyfat right now jajaj....i dont want to know...but next week starts the cut!

later bro

**fmoncas** · 07-09-2008, 04:16 PM

I have officially started my 3-4 week cut cycle on monday...also i will be de-lading the whole week...i will be using only 60% of my normal weights. its kind of hard to lift light and i have been temted a few times to grab a heavier dumbell at the gym...for example yesterday i did legs and i think the i used more weight than what i was supposed to....Hopefully i will be able to help to heal my joints with this after a week.

later guys

**fmoncas** · 07-14-2008, 01:50 PM

Quick update:

this is the end of week one (cutting cycle)...i am down to 217.4 lbs and feeling great because i dont have to eat that much anymore

at least for the next 2-3 weeks!! sometimes i believe that its easier for me to diet that to bulk.....i feel much better....if i could diet all week and had a few cheat meals once in a while !!that would be paradise for me

....Anyway..i will be de-loading this week too in order to let my poor joints rest a little more....however i have to admit that its harder that i thought to go light in the gym...i feel that i am not doing anything..

concerning to my joints i am not concerned with my elbow because i had it for a while and i know how to manage it...on the other hand i have aceepted the fact the i wont be able to lift heavy on my bech for a while...but my concern is with my right knee...its not a big pain but i never had a problem with my knees beforee.!! so hopefully these 2 deloading weeks will help out.....my body is a mess but heyyy!! like coach poliquin say "IF YOU DONT HAVE SORE JOINTS YOU ARE NOT TRAINING HARD ENOUGH"

**Freak** · 07-14-2008, 04:21 PM

Hopefully your knee and elbow turn out. Look at it this way.. at least if you do have to rehab your knee that will allow the rest of your body to catch up to your massive legs

**fmoncas** · 07-14-2008, 08:10 PM

Quote:

Originally Posted by Freak

Hopefully your knee and elbow turn out. Look at it this way.. at least if you do have to rehab your knee that will allow the rest of your body to catch up to your massive legs

Thanks freak!! havent see you in a while! how is everything going for ya!!

**Freak** · 07-15-2008, 12:24 AM

Very busy man. I know.. so is everyone else. Doing great though. Your log is one of the best in the dungeon. I still love checking out the updates. I'm restarting my bulk in Aug.

**fmoncas** · 07-15-2008, 10:32 AM

Quote:

Originally Posted by Freak

Very busy man. I know.. so is everyone else. Doing great though. Your log is one of the best in the dungeon. I still love checking out the updates. I'm restarting my bulk in Aug.

thanks freak!! but right now its kind of boring buecause its the same stuff!! bulk and cut...not very exiting but wait until next year because i will get nasty shreded for the contests! Hopefully i dont end up looking too skinny

Aright bro nice to talk to you again! good luck in your bulk!!

**fmoncas** · 07-15-2008, 06:43 PM

Quote:

Originally Posted by anandblore10

Hi Buddy,

I want to clarify few doubts and want the regular mass diet. I dont know what type of body I have. So first thing is just look at my physique and give me the proper diet chart which suits my body to build mass and also six pack abs.

I've been trying the regular diet given by my gym instructer but i couldnt gain more mass. My biceps is still 14inches not become bigger even a centimeter. I workout a lot in gym. 6 days double workout ie., chest 5 and biceps 3, lads 5 and triceps 3, Shoulders 5 and thighs 3. Each exercise 4 rounds 16,14,12,10 reps. After every workout approximately 20 mins walking in manual treadmill.

Please tell me if I need to change my workout structure and guide me with the proper diet chart.

Thanks in advance,
Anand

Anand

Build a muscular physiques takes time…also according to your email you want to gain mass and get a six pack! Well I am sorry to tell you that.. “its not possible to do that at the same time”.The body can’t do 2 contradictory things at the same time. You need to focus on one goal at a time. Gain mass or getting lean. For each goal the diet is changes. If you gain mass you will gain muscle but also some fat..so normally you won’t be able to see your abs when bulking. But it’s the natural way to put on muscle. On the other hand looking at your picture I would recommend you to focus on gaining mass first ..a 6-12 month bulk will do wonders for a beginner if you really follow a good diet.

Focus on this:
1. Eat 1-1.5 grams of protein per pound of bodyweight.
2. Eat 2 grams of carbs per lb of bodyweight
3. Eat 0.8 grams of fat per lb

Protein Sources: Red Meat, Chicken, Fish, Salmon, Tuna, Cottage cheese, Whole Milk, Protein Powder, eggs

Carbs Sources: Wheat Pasta, Whole wheat rice, Potatoes, Low fat popcorn, Oatmeal, Beans, Honey (only after workout) Fruits and vegetables

Fats: Extra-virgin olive oil, Fish oil, Natural Peanut butter, nuts, avocado

Eat your diet based on the foods shown above and you won’t be disappointed after your bulk. Finally if you want to know how many grams of (Protein, carbs, fats) a food has just serch the internet…some websites like CalorieKing - Diet and weight loss. Calorie Counter and more. will give you all the information

I hope this helps

**fmoncas** · 07-29-2008, 01:57 PM

Its been a while since the last time I updated my log….this Is a little update about what’s going on right now:

1.I have been dieting for 3 weeks now and I am down to 215 from 221….i really felt fine while dieting…but its time to resume my bulk again….i am starting today with the usual macros (Carbs 475g, Prot 225g and 60-80 grams of fat) hopefully I will hit a new PR in a few months…for now I want to hit 225..lets see if I can make it happen without getting gaining too much fat in the process.

2.Also its been 3 weeks of deloading..my joints feel better but I really want to hit the heavy weights again……last week I used only 55% so it was like a walk in the park…..this week I will be using 70% and next one is going to be about 85%.....hopefully I will break a couple of PR. Nothing out of the extraordinary …I don’t consider myself a strong person

3.Injuries..well I am trying to make improvements…..specially with my chest tendonitis….yesterday during my workout I felt great and my injury didn’t bother me too much. Also I have been eating “JELLO” ….Gelatin is made from animal collagen. In all animals-including man-collagen is an essential structural protein that forms an important part of bones, tendons, and connective tissues. It is a tough insoluble protein that is essential for keeping the many cells and tissues of the body together

Finally I have been discussing with layne the possibility to do a show in april next year…but I would probably need 20 weeks to get ready and that means that I will have to start dieting in December and not in January as I was planning….December is a tough month because all the holydays and on top of that I will travel to see my parents overseas for one week. I am still thinking if it’s worth it to sacrifice 1 more month of bulking and the quality time I would have with my parents without having to worry about training and diet.

later bros

**fmoncas** · 07-30-2008, 11:35 PM

Since my conversation with Layne about my next contest I have been thinking a lot about the start of my contest preparation and the end of my bulking. Many things and doubts come into my mind… things like how productive was this offseason or if I put enough muscle to end up bigger and with better conditioning than last contest?? It’s hard to evaluate things like that because I see myself every day in the mirror and my mind sometimes play games with me…….anyway I went to my records from last year and I found pictures when I was weighting 218-220 last year before starting my prep. I was happy to see that today at the same weight I am considerable leaner!

The first picture is me last year and the second is me a month ago at 220.

if everything goes well i will bring an improved package.

**robbyybt** · 07-31-2008, 12:11 PM

Hey Fmoncas, just wanted to say for me your thread is the best thread in the dungeon easily

Honestly bro - keep it up and keep posting because I love reading all the stuff you write and im sure your an inspiration to more than just me on this board

Best of luck bro

**fmoncas** · 07-31-2008, 12:49 PM

Quote:

Originally Posted by robbyybt

Hey Fmoncas, just wanted to say for me your thread is the best thread in the dungeon easily

Honestly bro - keep it up and keep posting because I love reading all the stuff you write and im sure your an inspiration to more than just me on this board

Best of luck bro

thanks a lot bro! Commets like yours are my motivation....i really appreciate them...

cmart315 · 07-31-2008, 05:15 PM

Quote:

Originally Posted by fmoncas

Since my conversation with Layne about my next contest I have been thinking a lot about the start of my contest preparation and the end of my bulking. Many things and doubts come into my mind… things like how productive was this offseason or if I put enough muscle to end up bigger and with better conditioning than last contest?? It’s hard to evaluate things like that because I see myself every day in the mirror and my mind sometimes play games with me…….anyway I went to my records from last year and I found pictures when I was weighting 218-220 last year before starting my prep. I was happy to see that today at the same weight I am considerable leaner!

The first picture is me last year and the second is me a month ago at 220.

if everything goes well i will bring an improved package.

Can't wait for competition time! Looking forward to it.

**fmoncas** · 07-31-2008, 06:59 PM

Quote:

Originally Posted by cmart315

Can't wait for competition time! Looking forward to it.

it may happen

sooner than what i had planned.....December

...the show is at the end of april so i will have my 20 weeks

take care bro!!and keep training hard

**chrispghmuscle** · 07-31-2008, 07:02 PM

I see your point with the 2 pics bro.. A good plan is key to success..

**fmoncas** · 08-01-2008, 12:19 AM

Quote:

Originally Posted by chrispghmuscle

I see your point with the 2 pics bro.. A good plan is key to success..

Thanks my friend

**fmoncas** · 08-05-2008, 12:24 AM

I finally after thinking a lot I decided to start my contest prep in December. I will be competing at the end of April…the show will be the NPC Texas Shredder Classic….it’s a natural show promoted by Dave Goodin WNBF Pro and 2 time world Champ. It used to be a WNBF show but since he was kicked out from that fed (for appearing in Ironman Mag) now its an NPC show. Anyways is going to be a great show for me to start the year. The date of the show has not been released yet but usually is held at the end of april.

The bad news is that I only have 4 months to keep improving…..so in order to push myself to be more organized and take notes of everything that I am doing I will be posting my workouts and the weights that I will be using…. It’s a little tedious but is the only way to force my self to be more accurate with my progress

I am doing the following split:

Day 1: Upper body
Day 2: Lower body
Day 3: High intensity Cardio
Day 4: Back & Chest
Day 5: Lower Body
Day 6: Shoulders & Arms
Day 7: High Intensity cardio

Tonight I did: Upper body at 83% Capacity

1. Barbell rows------ 3 sets -----260 x 5 reps
2. DB Rows---------- 3 sets -----120’s x 8-10 reps
3. Incline DB press - 3 sets ------100’s x 5 reps (no pain in my chest)
4. Dips 2 sets ------BodyWeight x 8-10 reps
5. DB Overhead Delt Press 3 sets ------90’s x 5 reps
6. Barbell curls 2 sets ------110 x8
7. Skull crushers 2 sets-------125 x8

Tomorrow legs………..

**chrispghmuscle** · 08-05-2008, 01:16 PM

^^nice job bro..

**fmoncas** · 08-05-2008, 11:07 PM

Quote:

Originally Posted by chrispghmuscle

^^nice job bro..

thanks...

**fmoncas** · 08-05-2008, 11:17 PM

Today Lower body!

Still working at 83% capacity

1. Barbell squats 3 sets x 5 reps (305 lbs) ass to the grass

2. Leg extensions 2 x 8-10 reps (200 lbs)
3. Stiff leg deads 3 sets x 5 reps (305 lbs)
4. Standing Calf raises 3 x 6-8 reps (290 lbs)
5. Seated Calf Raises 2 sets 6-8 reps (135 lbs)

i felt great today.....no pain at all in my right knee and the weights felt easy. Tomorrow is High intensity Cardio!!! i will try to change my exercise to let my legs rest a little.....rowing is a great option that i have nerver used before..so its going to be great to shock my system from the usual elliptical machine

**Freak** · 08-05-2008, 11:49 PM

I would love to come support you at the comp! I'm sure you will do well!

**fmoncas** · 08-06-2008, 03:35 PM

Quote:

Originally Posted by Freak

I would love to come support you at the comp! I'm sure you will do well!

sounds great bro!.....hopefully i will do well. i still have a lot of work to do...On the other hand i dont trust the natural NPC shows..but this show is different because dave goodin is the promoter...i am pretty sure he will make sure there are no cheaters in his show.

4 months to go....lets try to improve a little more

**rIPPDUP** · 08-06-2008, 05:16 PM

good luck bud! dave goodin is an animal! he has a crazy physique come contest time. keep up your hard work!

**fmoncas** · 08-06-2008, 08:50 PM

Quote:

Originally Posted by rIPPDUP

good luck bud! dave goodin is an animal! he has a crazy physique come contest time. keep up your hard work!

Sure he is a true animal

....he just got 2nd place (welterweight) at the NPC masters nationals in july! .......and i am waiting to see him compete again next month at the Team Universe...

Thanks bro

CueNtoZ · 08-07-2008, 05:17 AM

you are very organized and you log is very help full

CrUsH · 08-07-2008, 09:28 AM

Hey fmoncas my friend! Just making a quick post here. I have been reading this thread over the past couple days getting caught up with everything. Keep up the great work man, you have a amazing Physique bro!

**fmoncas** · 08-07-2008, 01:45 PM

Quote:

Originally Posted by CueNtoZ

you are very organized and you log is very help full

thanks bro

**fmoncas** · 08-07-2008, 01:47 PM

Quote:

Originally Posted by CrUsH

Hey fmoncas my friend! Just making a quick post here. I have been reading this thread over the past couple days getting caught up with everything. Keep up the great work man, you have a amazing Physique bro!

thanks bro i am glad that you like the thread...