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Old 03-05-2007, 02:12 PM   #61
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Sounds like a good plan.
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Old 03-06-2007, 08:12 AM   #62
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Hello guys....i am in the middle of my cutting cycle so I have decided to post some pictures for comparison. I still have a long way to go ( 8-10 more weeks) but at least you will have an idea of my progress. I have lost 3” around my waist and 16 lbs of fat however I am estimating that I still need to loose 12 more pounds and 3 more inches in my waist............................... Until know I can say that I am happy with my progress so far because I have been able to retain all my muscle mass ( I have even gained 3.4 lbs of muscle since I started my diet) I think that the secret it is to do it very slowly to prevent muscle loss. On the other hand because I am not competing I have the time to experiment a little bit with my diet.

Also I want to mention that I am keeping track of my body-fat with calipers and they read about 3% lower that my real body fat.............I have included a relaxed pose, side chest, side trisepst and front double bis, etc.............Finally the light is not the best on the pictures (home-made you know) but at least you have the idea..

Your comments are welcome.
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File Type: jpg Relaxed.jpg (115.6 KB, 61 views)
File Type: jpg SideChest.jpg (115.3 KB, 39 views)
File Type: jpg DoubleBis.jpg (168.1 KB, 58 views)
 
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Old 03-06-2007, 08:19 AM   #63
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The last picture was take by my brother with his cell-phone camera........we were playing around with the lights and the shadows in the room. All I can say is that it is incredible how some lights in the right place can make you look bigger and more defined........when actually I am not!!! Well the picture looks cool.........

See you around!!!
Attached Images
File Type: jpg SideTris.jpg (106.0 KB, 34 views)
File Type: jpg Bis.jpg (113.9 KB, 28 views)
File Type: jpg shadows-resuze.jpg (208.2 KB, 66 views)
 
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Old 03-06-2007, 02:10 PM   #64
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You are still looking huge but with less fat. If you get time you should do a rear lat spread picture. I would love to see how you would have done at that contest.

Great job Francisco!
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Old 03-06-2007, 02:45 PM   #65
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Quote:
Originally Posted by thefreak350 View Post
You are still looking huge but with less fat. If you get time you should do a rear lat spread picture. I would love to see how you would have done at that contest.

Great job Francisco!
Thank you Thefreak.....i will try to take that picture tonight and post it tomorrow.

On the other hand....It is funny my friend...with clothes I look smaller but in the gym wearing a tank-top I look bigger. Yesterday for example I trained legs and I was wearing a black t-shirt and I looked very small.
 
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Old 03-07-2007, 10:10 PM   #66
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Quote:
Originally Posted by thefreak350 View Post
You are still looking huge but with less fat. If you get time you should do a rear lat spread picture. I would love to see how you would have done at that contest.

Great job Francisco!
thefreak...i did not have time to post the picture today..i was little busy but here it is.
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Old 03-07-2007, 11:44 PM   #67
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Nice job! I see you kicking ass in some future competitions.
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Old 03-08-2007, 09:05 AM   #68
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Quote:
Originally Posted by thefreak350 View Post
Nice job! I see you kicking ass in some future competitions.
Thank you bro....i really appreciate all your comments!!! Hopefully one day I will compete..... Based on my pictures I believe that I need more work specially in my hamstrings. I will try to prioritize this muscle in the next bulking cycle.

On the Other hand I have nothing to report yet. My diet is doing fine (Boring but fine) .....also I wanted to do something different for my legs on Monday so I tried the German Volume Training (10 sets x 10 reps every 60 secs) And All I can say is Ouch!!!!!!!! I haven’t been able to seat in the toilet without pain since Monday!!!!! . I think I made a big mistake because it’s too much volume and intensity for somebody in a diet. Also I almost didn’t make it to the gym yesterday to do cardio because I was feeling really tired (overall). Part of the business I guess!!!
 
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Old 03-08-2007, 04:12 PM   #69
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Hello guys ......there is something that its been bothering me every time I start doing cardio when dieting!!! Some people say that Low intensity cardio is the way to go!!! Other people say that HIT cardio is the best to burn fat!! Other people are against HIT...they suggest that HIT catabolize your muscle mass!!!!! On the other hand long distances runners are skinny while 400 meter runners look strong and ripped!!!!!!!! So what is the best form of cardio for the bodybuilder trying to retain his strength and muscle mass?

I was searching for the answer and I found some interesting information from well recognized coaches and trainers that I want to share in this forum:

1. Coach Charles Poliquin: “We're made to throw a rock at the rabbit, not to chase it. We're basically anaerobic animals. The quickest way to get lean is through diet. If you look in the world of sports, triathletes and marathon runners have body fat percentages ranging from between 11 and 14%. Four-hundred to 800 meter runners have body fat between 4 and 6%. Exercise intensity is the key, not duration. Take a picture of all the fat cows on the bikes at Gold's or World Gym. Go back next year and compare: they're all still fat or more likely: fatter!”

2. Coach Christian Thibaudeau: To get very lean and muscular you must have pretty much everything in order, from diet to rest to training. While a proper strength training program will help you get lean, it's really hard to get a high degree of definition without some form of "road work," unless you're genetically gifted for leanness. As I already mentioned, I'm not a fan of low-intensity cardio work. While it's adequate for fat loss, I feel it can have a negative effect on strength and ultimately muscle mass. Interval training and/or long distance sprints are optimal to maximize fat loss while retaining muscle mass.

3. Hugo Rivera: “ High Intensity Cardio or HIT for short, has been proven in many studies to be more effective in burning body fat than traditional, less intense, cardio. Reason for this is because according to studies, HIT elevates your metabolism for hours as opposed to more traditional cardio, which only elevates it during the actual workout. While you mostly burn glycogen (stored carbohydrates) when you do HIT, you end up burning more body fat at the end at the day due to the fact that the metabolism has been revved up longer. In addition, the shorter duration of the activity is more conductive to keeping muscle mass in caloric deprived situations (such as when you are dieting)”.

4. Dr. Lonnie Lowery : Do low-moderate intensity "cardio" so as not to interfere with training load. Although harder cardio does indeed burn fat, I vastly prefer the low-moderate intensity approach. I simply lift too close to the overtraining envelope to add-in hard cardiovascular exercise. Outdoor walking (it's intense enough if you're near or over 200 pounds or wearing an X-Vest) and uphill treadmill walks at a heart rate around 120 bpm drain calories and body fat without kicking up cortisol, other stress hormones, and beating-up the joints. Whether your priority is the holy grail of size plus extreme leanness or it's performance in a given sport, I think there's no better way to address fat loss!

5. Coach Charles Staley: “Clearly HIT. There's really no debate on that. And you don't need a university degree or advanced physiology textbooks to understand why this is so: when you expose your body to repeated long-duration excursions, your body wants to weigh less in order to become more efficient at doing what you're asking it to do. And the easiest way for your body to weigh less is to catabolize muscle (which of course, weighs more than fat)”.

Until now I have been performing low intensity cardio (3 or 4 - 30min sessions per week) because I am afraid of loosing muscle and strength .... However I think that after reading this I am going to give HIT a try. There are risks involved with each activity so I guess I am going to start with a short duration HIT type of cardio............... Also feel free to post your experiences. I think that would be good to hear from someone that has used HIT in the past with or without success!!

Let’s keep learning
 
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Old 03-10-2007, 08:19 AM   #70
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Hello guys....it’s been a difficult week I have been really tired after I trained my legs on Monday (they were still a little bit sore yesterday). I felt like a walking zombie the whole week !!!!!!!!! However I managed to have a decent back workout last night. The gym was empty as usually happens on Fridays. I started with Barbell Rows (Dorian Style) Chins, Seated cable rows (Torso bent forward) I did biceps and 30 min of low intensity cardio.

I was feeling a little depressed yesterday that I wanted to cheat and quit my diet!!! I had a hard time eating my plain chicken for dinner (it was a war right there in the dinner table between my mind and the chicken) but finally I ate the whole thing!!!!!!!!!!! I don’t know why those ideas were passing thru my mind....maybe stress, tiredness; I don’t know.......well I am feeling better today. I will go to bed early; I will have a good 10 hrs of sleep and go to train tomorrow. Ok enough talking.......i took some pictures from my workout

I hope you like them
Attached Images
File Type: jpg DorianRows.jpg (175.2 KB, 47 views)
File Type: jpg CableRows.jpg (184.4 KB, 56 views)
File Type: jpg LatSpread.jpg (158.3 KB, 31 views)
File Type: jpg Tired.jpg (182.8 KB, 45 views)
 
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