[fmoncas]

Originally Posted by cmart315

I know that I am late to get in a response here, but regardless a congratulations is absolutely in order. Congratulations, you more then deserve it. It is an honor to just have followed you through this journey since the beginning. I hope to see your journey continue to even bigger and better.

its my honor to see you here my friend! thnak for the support

[fmoncas]

Ok guys this is the overall posedown video...finally i was able to upload it

hope you like it!...

YouTube - Francisco Montealegre Overall Posedown

[Freak]

Looks like you were having fun up there!!

[mindstar]

Seriously, you're an inspiring dude with a great log. I don't say that lightly either. Congrats on a great win and an amazing achievement! Much respect.

[Blitzkrieg]

Unbelievable Francisco, you were amazing! congratulations once again, keep inspiring others with your hard work and commitment

[mperk]

Originally Posted by fmoncas

Ok guys this is the overall posedown video...finally i was able to upload it

hope you like it!...

YouTube - Francisco Montealegre Overall Posedown

Damn,bro! that is great - Freak hit it - you look like you are having fun! and exude confidence....and then on top of that you are massive and cut! you really got the quad flex nailed too! Good for you dude!

[fmoncas]

Originally Posted by Freak

Looks like you were having fun up there!!

Def. my friend! but i was very tired too!! it was a long long day....i wake up at 4 in the morning to start loading on carbs and the overall posedown was about 9 pm! i was glad when it was over LOL!

[fmoncas]

Originally Posted by mindstar

Seriously, you're an inspiring dude with a great log. I don't say that lightly either. Congrats on a great win and an amazing achievement! Much respect.

Thank you so much bro!

[fmoncas]

Originally Posted by Blitzkrieg

Unbelievable Francisco, you were amazing! congratulations once again, keep inspiring others with your hard work and commitment

thanks bro and thanks for stoping by

[fmoncas]

Originally Posted by mperk

Damn,bro! that is great - Freak hit it - you look like you are having fun! and exude confidence....and then on top of that you are massive and cut! you really got the quad flex nailed too! Good for you dude!

thanks micheal!! but i am far from being big anymore LOL! LOL!!

[fmoncas]

Round #3 – 11 weeks out from WNBF Mid-America Bodybuilding Champ.

I have been missing for a few days…thinking a lot about the next step and what i should do with the rest of the year..... To make the story short I will be doing another show..this time will be my pro-debut! It is a little scary but have my family and friends support/encouragement...and last but not leat all the encouragement from my ironbrothers from the site LOL!... and it is a challenge and I never back down from a challenge LOL!. I am not expecting any good placing to be honest at that level… I will do it because I like to compete and it is going to be a great learning experience for me….

On the other hand 11 weeks more of dieting is going to be very hard…I am craving everything in sight! Even things that I don’t usually eat! Well this is the last push!....

I have not cheated since my last contest..i went back to my diet right after the contest so I am still very lean, no water retention, etc…Anyway this is the plan…I will try to stay healthy, work hard and try to improve a little at every workout and stick to my diet!

Later guys...

[mperk]

Round 3!

Hahaha - great news Francisco - you are like a fukkin machine! Don't let nobody get in your way, bro! I'll be on the sidelines in the next 11 - maybe i can learn a thing or two! What weight r u at now? are you going to cut more? Do you have to up your food intake to build some new muscle in the next month or two - then go back to depletion? Very complex science - i am blown away at how good you are at understanding both the dietary part and the moving iron part! Keep goin!

[fmoncas]

Originally Posted by mperk

Round 3!

Hahaha - great news Francisco - you are like a fukkin machine! Don't let nobody get in your way, bro! I'll be on the sidelines in the next 11 - maybe i can learn a thing or two! What weight r u at now? are you going to cut more? Do you have to up your food intake to build some new muscle in the next month or two - then go back to depletion? Very complex science - i am blown away at how good you are at understanding both the dietary part and the moving iron part! Keep goin!

jajaj...Thanks michael! i will do my best but this show is very tough and i will face all the freaks! i need to master my posing, my endurance, improve my conditioning, and get ready to battle the big boys!

Concerning to your questions i am weighting 175 lbs right now..and the plan is to get crazy shredded! i dont care how much i have to loose i will be one of the leanest guys onstage! I dont have much fat to loose and it will probably come from my glutes! i dont need that extraweight anyway LOL!..

I will keep pushing until i am happy with my conditioning! once i get there i will slow down until the contest or maybe add carbs very slowly to restore my metabolism! but first i need to get back to work and keep pushing hard on my diet and cardio.

Today i had a carb up day (275g of carbs) and i include some sushi (california rolls)!! but tomorrow is back to the hard core diet!!! time to get serious! LOL!

[fmoncas]

Upper Body – Last night

I am back tracking my numbers for the next 11 weeks until the show!... I want to try to improve a little every workout. That is the goal and the challenge!

Last night workout was better that what I was expecting. I am still keeping most of the strength I had right before starting my peak week for the Shredder and that is good indicator.

1.HS High Rows - Unilateral
a.1 pl/side x 15 (W-up)
b.2 pl/side x 15 (W-up)
c.3 pl/side x 15 (W-up)
d.4 pl/side x 10 (W-up)
e.4+25 pl/side x 8
f.5 pl/side x 5
g.5 pl/side x 5

2.DB Rows
a.150’s x 15
b.160’s x 10
c.170’s x 8

3.Low Incline DB Press
a.100’s x 10
b.105’s x 5
c.110’s x 5
d.115’s x 5
e.120’s x 5

4.Weighted Dips
a.45 attached x 15
b.55 attached x 12
c.65 attached x 10

5.DB Delt Presses
a.80’s x 10
b.90’s x 5
c.100’s x 5

6.Z-Bar Bis Curls
a.3 sets x 15 reps – Deloading – bis issue

7.Cable Tris Extensions
a.Whole stack x 15 – 3 sets

Today legs!

[mperk]

^^^^ damn bro - no wonder your back is so fukkin cut up! I like those HS High Rows - I can get up to 3 plates, but 5 on a side? - way cool. The DB incline press is intense too - Can u actually get it up by yourself for the first rep or do you have a spotter? I finally got to 100's but I need help with the first 3 inches of the first rep...:-( Damn - gotta get up to 120's to catch up to you! Can't wait to see your leg routine tonite - think you might push a few pounds?????? LOL

[mikeh40+]

yea , damn what a workout, grow grow and growing, your a machine dude, and that pro bodybuilder looks great by your avatar, great to see your getting what you deserve from all the hard work you put into everything!!

[fmoncas]

Originally Posted by mperk

^^^^ damn bro - no wonder your back is so fukkin cut up! I like those HS High Rows - I can get up to 3 plates, but 5 on a side? - way cool. The DB incline press is intense too - Can u actually get it up by yourself for the first rep or do you have a spotter? I finally got to 100's but I need help with the first 3 inches of the first rep...:-( Damn - gotta get up to 120's to catch up to you! Can't wait to see your leg routine tonite - think you might push a few pounds?????? LOL

Hey michael... yes i can get the 120's by my self..i was stronger 4 weeks ago but after all the contest prep and stress i am trying to get back to where i was....but i have my training parthner always ready to take action in case something happen.

[fmoncas]

Originally Posted by mikeh40+

yea , damn what a workout, grow grow and growing, your a machine dude, and that pro bodybuilder looks great by your avatar, great to see your getting what you deserve from all the hard work you put into everything!!

Thanks big mike!! it is very hard to keep my weights with this diet but i am pushing bro! i need to keep my muscle for the next round.

[fmoncas]

Leg day

Usually I am very excited about leg days…but recently the opposite has been happening…I don’t really look forward to my legs workouts anymore!! I know I will have to go thru some pain and with an empty tank it is not funny anymore!!!!

Today I had a good leg workout:

1.BB Squats : I haven’t done this exercise in decades LOL!...since I hurt my back a year ago, anyway I did it to test myself… however after a few sets I realized that probably was not a great idea …so I keep my reps above 90 deg….no ass to the grass this time! I need to stay healty
a.225 x 15
b.245 x 12
c.265 x 10
d.285 x 8
e.295 x 5
f.285 x 8
g.265 x 10
h.245 x 15

2.Leg Press : not bad for a come back! I will get my numbers back In the next few weeks!
a.4 pl/side x 10
b.5pl/side x 10
c.6pl/side x 10
d.7pl/side x 10
e.8pl/side x 10
f.9pl/side x 10
g.10pl/side x 5
h.11pl/side x 5

3.Walking DB Lunges
a.80’s x 20 steps
b.80’s x 20steps
c.80’s x 20 steps

4.DB SLDL
a.120’s x 5
b.130’s x 5
c.140’s x 5
d.150’s x 6

5.Glute-Ham Raises
a.Bodyweight x 10
b.Bodyweight x 10
c.Bodyweight x 10

6.Standing Calf Raises
a.315 x 20
b.365 x 10
c.405 x 10
d.405 x 10

7.Seated Calf Raises
a.135 x 12
b.160 x 8
c.180 x 6

8.Cardio: 35 minutes – Slow intensity!

Damn I am trashed! I don’t know how I will wake up tomorrow to go to work!

[mperk]

Originally Posted by fmoncas

Hey michael... yes i can get the 120's by my self..i was stronger 4 weeks ago but after all the contest prep and stress i am trying to get back to where i was....but i have my training parthner always ready to take action in case something happen.

Damn! I knew you'd say that! hahaha Great leg workout - those glute ham raises will tear u up! I just tried those for the 1st time last week! Keep it up! If you get a chance to share some diet info - it would be interesting to read - I imagine no mo red meat for you - where are your carbs at and what's your total caloric intake?

[fmoncas]

Originally Posted by mperk

Damn! I knew you'd say that! hahaha Great leg workout - those glute ham raises will tear u up! I just tried those for the 1st time last week! Keep it up! If you get a chance to share some diet info - it would be interesting to read - I imagine no mo red meat for you - where are your carbs at and what's your total caloric intake?

Hey michael! i use a carb cycling aproach. my normal days food intake is C175-P270-F50. On my Carb Load Days (2 times per week) i eat C275-P245-F45...and concerning to the calorie intake i dont know because i dont track calories...probably 2300 Normal days and around 2500 for Load Days

As far as Proteins i am living on Tilapia Fish and Protein Powder LOL!...My carbs comes from Lo-Fat Popcorn! mmmmmm.....Oats, Brocolli (lots of it) Cheerios, Grapefruit, Honey (only 1 tbsp after workout) sweet potatos...and once or twice per week i have 30g of Baked lays!!!

Fats comes from Extra virgin Olive oil, fish oil and cashews!

I also drink 2 diet sodas per day with lunch and dinner, 1.25 gall of water during the day, and cristal light at breakfast and with my other meals.

hope this helps bro!

[mperk]

^^^^ great info thanks bud. Diet is really hard to nail. i am gaining atm but will have some fat to loose in a few months. Next time i do a cut I am hoping to make it a good one - last time I lost too much muscle. Right now I am eating a ton of red meat - need to switch to more fish & chicken. that tilapia is pretty good - altho I bet you are sick of it now. Later man!

[fmoncas]

Originally Posted by mperk

^^^^ great info thanks bud. Diet is really hard to nail. i am gaining atm but will have some fat to loose in a few months. Next time i do a cut I am hoping to make it a good one - last time I lost too much muscle. Right now I am eating a ton of red meat - need to switch to more fish & chicken. that tilapia is pretty good - altho I bet you are sick of it now. Later man!

Tilapia is good! but i wouldnt mind some bison tenderloin steak for dinner LOL!

[fmoncas]

I Got my Pictures from the fotographer finally!!

Bu i think that i cant upload more attachement??

[stateofmind25]

[QUOTE=fmoncas;675423]My carbs comes from Lo-Fat Popcorn! mmmmmm.....QUOTE]

I could live off of popcorn, peanut butter, and cheese....although not together!

[Gorilla]

hey hey theres some crazy things going on here
kick ass videos new competition on pro level :)
still got it ah dude hahaha :) i knew it i knew it i knew u will compete again :)
whish u luck dont be scared from pros remember the only difference betwen u and them is that they r small u r big :)

[Freak]

Originally Posted by fmoncas

I Got my Pictures from the fotographer finally!!

Bu i think that i cant upload more attachement??

Why can you upload more? What error message are you getting?

[fmoncas]

[QUOTE=stateofmind25;675556]

Originally Posted by fmoncas

My carbs comes from Lo-Fat Popcorn! mmmmmm.....QUOTE]

I could live off of popcorn, peanut butter, and cheese....although not together!

LOL!! i love popcorn!!

[fmoncas]

Originally Posted by Gorilla

hey hey theres some crazy things going on here
kick ass videos new competition on pro level :)
still got it ah dude hahaha :) i knew it i knew it i knew u will compete again :)
whish u luck dont be scared from pros remember the only difference betwen u and them is that they r small u r big :)

LOL!! thanks Gorilla!! I still have 10 more weeks from tomorrow! I will do my best for this show...and the only way to do it is by improving my conditioning to the max! My goal this time is to get my glutes pealed!

[fmoncas]

Originally Posted by Freak

Why can you upload more? What error message are you getting?

Thanks for the help freak!.....this is what happen:

When i open the window and try to upload an attachment i get this upload errow window that states that my attachement "Exceeds your quota by 30.68 MB"

I am not sure what that means! maybe i have exeeded my uploading capacity! or something!

Can you help me with this??

thanks