[fmoncas]

After hitting my desired goal weight of 225lbs last monday its time again to start a new 4 week diet......i am feeling fat!! hopefully i can burn a good amount of fat in the next 4 weeks.....after that i only have 5-6 more week to bulk up again before the big cut!!......

[CrUsH]

Looking huge bro! Keep up the good work, can't wait to see the cutting results!

What kind of cutting diet are you going to be doing?

[fmoncas]

Originally Posted by CrUsH

Looking huge bro! Keep up the good work, can't wait to see the cutting results!

What kind of cutting diet are you going to be doing?

thanks bro!!...its just a short cut cycle to reset my system so when i get back to bulking i will keep progressing...this is what i am doing:

High Carb Days:

1 . 3 times per week (when i train my upperbody)
2. Macros: Carbs 325g / Prot: 250 / Fat 55

Low Carb Days:

1 . 4 times per week (when i train my lowerbody/ cardio days)
2. Macros: Carbs 200g / Prot: 275 / Fat 60

Cardio:

Low intensity cardio: 5 times per week (30 min)
High instensity Cardio: 2 times per week (30min)

Later my friend

[escacarlos]

Mi amigo usted es un ejemplo de exelencia!!! Y una gran inspiración!!! Saludos desde Venezuela francisco, espero seguir tus pasos, ser tan ordenado como tu y entrenar bien fuerte, cosa que me encanta realmente y hago dia a dia!!!

Soy relativamente nuevo en este forum y en este deporte (1 año y 2 meses lo cual es nada segun he leido jajaja) tengo 26 años, espero que no sea muy tarde (Perdi mucho tiempo por no investigar adecuadamente) para seguir tus pasos y los de Layne Norton (Gran inspiración Igualmente). Me quede hasta tarde despierto esta noche leyendo todo tu training log, tu dieta y tu triunfo en tu primer concurso, ahora tu nuevo bulking period, so I'm Impressed!!!

ERES UN EJEMPLO A SEGUIR!!!

PD: Te estare escribiendo en los proximos dias en ingles por supuesto para que todos entiendan, es que tengo mucho sueño y queria felicitarte rapidamente (por eso lo hago en español) por este magnifico historial que he leido y que seguire en el futuro, es como una pelicula!!!

Good night my friend!!!

[fmoncas]

Originally Posted by escacarlos

Mi amigo usted es un ejemplo de exelencia!!! Y una gran inspiración!!! Saludos desde Venezuela francisco, espero seguir tus pasos, ser tan ordenado como tu y entrenar bien fuerte, cosa que me encanta realmente y hago dia a dia!!!

Soy relativamente nuevo en este forum y en este deporte (1 año y 2 meses lo cual es nada segun he leido jajaja) tengo 26 años, espero que no sea muy tarde (Perdi mucho tiempo por no investigar adecuadamente) para seguir tus pasos y los de Layne Norton (Gran inspiración Igualmente). Me quede hasta tarde despierto esta noche leyendo todo tu training log, tu dieta y tu triunfo en tu primer concurso, ahora tu nuevo bulking period, so I'm Impressed!!!

ERES UN EJEMPLO A SEGUIR!!!

PD: Te estare escribiendo en los proximos dias en ingles por supuesto para que todos entiendan, es que tengo mucho sueño y queria felicitarte rapidamente (por eso lo hago en español) por este magnifico historial que he leido y que seguire en el futuro, es como una pelicula!!!

Good night my friend!!!

Carlos que gusto amigo!! muchas gracias por todos los cumplidos!! te los agradesco mucho.....para mi eso es la motivacion que necesito dia a dia para seguir esforzandome en este deporte!!! que bien tener a un amigo latino visitando este forum!! No hace falta decirte que cualquier consejo que necesites solo pregunta! nutricion, rutinas etc...solo pregunta amigo ....finalmente nunca es tarde para comenzar y en este deporte (a differencia de muchos otros) uno mejora con la edad! es consistencia y dedicacion lo unico que se necesita.....hay muchos ejemplos que te podria mecionar pero particularmente esta DAVE GOODIN campeon mundial de la WNBF (world natural Bodybuilding Federation) y sigue compitiendo a la edad de 49 anos!! ve la foto!

Saludos y espero verte por aqui pronto

[fmoncas]

Whats up guys

I’ve been away from some time now…I didn’t have time to seat in front of the computer and write my workouts….for some reason I always end up going to bed very late after my workouts…training is taking very long since I started mini-cut diet 2 weeks ago……I am spending more than 2 hours at the gym almost every day……!this cardio after my workout takes time!!!…………….i think I am exercising 12 hrs a week now….

Anyway I have broken a few PR in the last few week:

Dumbell Rows : 150’s x 17 reps
Hack Squats: 470 x 5 reps
Overhead dumbbell Press: 115’s x 5
Overhead Military Barbell Press: 225 x 5 (I never do this exe but I like it!! I will used from now on)
Hammer Dumbbell Curls: 90’s x 5

No Chest PR …….i am still nursing my chest! Sometimes I don’t have any pain at all but sometimes I still feel it….its better not to push it. Better be safe than sorry…..i already have enough injuries and I don’t want any more!! My best friend after my workouts is “ICE” and I after my workouts I seat in my coach with a bag of ice and I rotate it to everywhere it hurts jejeje….Going back to the Chest issue….i am trying to do between 60-100 push-ups every day in several sets every few hours to try to improve nutrient transfer in the chest area and speed up recovery!!! Nobody in the office can imagine that every time I go to the restroom I am not only going to pee but also to do a set of 20 push-ups jejeje….

Weight after 2 weeks in this diet is back to 220 lbs from 225

Later

[escacarlos]

Thanks a lot for replying francisco!

Good job with your workout!!

Ice, Ice, Ice... I am recovering too from my left shoulder injury (subluxation).

I am taking many of the articles you gave us into practice, specially for my lagged shoulders and biceps, lats too jejeje, 100reps a day all others day that I dont train those body parts. ITS Working!!! unless for recover my shoulder!!!

I have a swimming competition at the end of this month and I´m doing my best for recover at time. I can perform breastroke and freestyle swimming no problem but I can´t do buterfly just yet . I was about to ask you, what is your opinion about swimming Low Intensity or HIT or HIIT as cardio Training??? I don´t love running jejeje. But you have already answered just now in my post

see ya my friend!

[julio40]

its good to see another Spanish speaking brother on the board.

keep it up Fransisco.

[fmoncas]

Originally Posted by julio40

its good to see another Spanish speaking brother on the board.

keep it up Fransisco.

thanks Julio!!!

[fmoncas]

Originally Posted by escacarlos

Thanks a lot for replying francisco!

Good job with your workout!!

Ice, Ice, Ice... I am recovering too from my left shoulder injury (subluxation).

I am taking many of the articles you gave us into practice, specially for my lagged shoulders and biceps, lats too jejeje, 100reps a day all others day that I dont train those body parts. ITS Working!!! unless for recover my shoulder!!!

I have a swimming competition at the end of this month and I´m doing my best for recover at time. I can perform breastroke and freestyle swimming no problem but I can´t do buterfly just yet . I was about to ask you, what is your opinion about swimming Low Intensity or HIT or HIIT as cardio Training??? I don´t love running jejeje. But you have already answered just now in my post

see ya my friend!

I am glad that the articles are helping you! good luck at your swiming competition ...keep us updated!....take a few pictures when you win and post them here

see you around bro

[fmoncas]

A quick update:
Its finally the last week in this cutting cycle…only 3 more days and its over….on Monday I will resume my “last bulking cycle” for 6 weeks before starting the big contest diet…I am excited but at the same time I know it’s going to be hard….20 weeks of hard dieting! It’s going to be a battle with myself first….then its going to be time to face competition at the show……
Today I had a great workout…I was feeling sleepy and tired after working all day and I had to do legs…but I told my self….”come on lets finish the week strong”….i push my limits today….i broke another PR on the hack squats…..20 Reps with 4 plates per side!...lets keep the LEGZZZ growing!!

Sumary:

1.Hack Squats: 3 plates x 20 reps , 4 plates x 20 reps, 4 plates x 20 reps, (PR)
2.Leg Press: 900 x 12 , 990 lbs x 12, 990 lbs x12
3.Lunges: 115 lbs x 60 steps
4.Leg Extensions: 170 x 12 reps, 170 x 12 reps
5.Romanian Deads (Dumbells) : 105’s x 10, 105’s x 10, 105’s x 10,
6.Lying leg Curls: 170 x 15, 170x15, 170x15

CARDIO: 30 minutes

I am trashed….Later guys!!!