fmoncas Natural Bodybuilding Training Log

eliosgator · 03-20-2007, 08:02 PM

Fmoncas,
I want to congratulate you for the great job you're doing. You are experimenting on your body and making everybody here learn from you. The number of people visiting your site is more than anyone else on the dungeon. I am dieting now, and I am learning a lot from your diet and posts. Couple of my friends here in Florida say the same about you.

As for the options you listed above, I agree with thefreak, cardio is essential during dieting, it's one of these things that is hard to replace. So go for option 1.

Good luck for your diet, and I am waiting to see the great sculpture you are gonna get.

**fmoncas** · 03-21-2007, 09:35 AM

Quote:

Originally Posted by eliosgator

Fmoncas,
I want to congratulate you for the great job you're doing. You are experimenting on your body and making everybody here learn from you. The number of people visiting your site is more than anyone else on the dungeon. I am dieting now, and I am learning a lot from your diet and posts. Couple of my friends here in Florida say the same about you.

As for the options you listed above, I agree with thefreak, cardio is essential during dieting, it's one of these things that is hard to replace. So go for option 1.

Good luck for your diet, and I am waiting to see the great sculpture you are gonna get.

Hey Elie!! Whats up my friend...................Thank you man for those words.....i really appreciate them!!........... i am also glad that you are learning form this thread.....my knowledge is limited and I am still learning something new every day too!! ..............................

Elie is my buddy from Florida he has done a great job with his body.......he’s been bulking up and now he is ready cut up and show up his new muscle mass...............i am sure you will look fantastic when you get ripped!!!!! Say hello to your friends in Florida!!

Take care,

Francisco

**fmoncas** · 03-21-2007, 10:21 AM

Ok guys................Last night I was trying to analyze why I lost muscle last week!!!! I know for sure that is because I remove a lot of calories from one week to the other but I wanted to know the exact amount that provoked this effect. So I went back to my old diet and I found out that in week 10 (the week before I remove calories from milk) I consumed 18,250 calories. Then on week 11... I consumed 15,745 calories.......Now it is easy to see why I lost the muscle. Just from food consumption I created a deficit of 2500 calories!!!!!!!!!! Plus the High intensity cardio that I did that week!!!!!!!!! I don’t even want to think about it !!!! ...................

Now for this week I am eating carbs every other day........(1 high -1 low) this is approximately 17,120 calories. So I am increasing my calories in 1,375.!!!! Hopefully this will help me to re-gain my muscle and lose some fat. There is no way I could know what is going to happen ....I am just hopping that the extra calories are enough. On the other hand because I still have a difference of 1,130 calories between week 10 and this one (week 12) I am not going to be doing HIIT. I will do instead low intensity cardio 4 sessions in the week.

I will check my weight on Thursday and adjust my plan for this week if its necessary (increase cardio or stop at 3 sessions)

This week will look like this:

Monday: high-carb day + chest, side delts & tris + 30 min low intensity cardio

Tuesday: Low-Carb day + Back, rear delt & bis + 30 min low intensity cardio

Wednesday: High-carb day + calves + 30 min low intensity cardio

Thursday: Low-carb day + legs + (check body weight) + cardio if needed!!!!!!

Friday: High carb day + Chest, side delts, tris + cardio if needed!!!!

Saturday: Low-carb day + Complete rest + take measurements (BF and weight)

Sunday: High carb day + back, rear delt , bis...........no cardio

Ok that’s all for now....i will keep my fingers crossed!!!!! jejjeje

Have a nice day

**Freak** · 03-21-2007, 11:21 AM

Nice investigation! Such small changes can have a very profound impact.

**fmoncas** · 03-21-2007, 09:42 PM

these are some pictures from last year when i got lean for my honey moon...... i was holding lots of water because all the partying

jejejejj for a week i lived on margaritas...pina coladas...tequilas etc.....you name it.........i had a lot of fun....well you just get married once (some of us)

In the pictures i was 185 lbs.....this time i am hoping to end up much bigger....we´ll see

**Freak** · 03-21-2007, 10:02 PM

Wow you were a huge 185 that's for damn sure!

**fmoncas** · 03-22-2007, 10:18 AM

Quote:

Originally Posted by thefreak350

Wow you were a huge 185 that's for damn sure!

Thanks!! bro.....but believe me in clothes I looked very small!!!! That’s the worst part of been lean because basically you are always wearing clothes (covering your muscles) except in the gym. One day I hope to gain enough muscle to look ok in clothes (not like if you don’t workout)......Today for example I am looking smaller already and I still have like 10 more lbs to loose. This time I am going to go down to 190 but I want to look leaner and more vascular than before.......i will do the best I can!!

**fmoncas** · 03-23-2007, 04:02 PM

Ok guys......... it is time for a change in my workouts....for the next 8 weeks I will start doing a new workout routine (starting Monday). I am hopping to get a good response from my body. (Keep loosing fat and retain my muscle mass) . I will change to a high frequency upper–lower split (heavy and lactate inducing lifting combined). I have been working out each muscle group every 5 days approximately and now I want to do it every 3 days. This type of training has some advantages and disadvantages however for my objectives it is what I need:

Let me explain how I believe this will help me to achieve my goals:

First goal: Retain Muscle Mass

1.Heavy lifting will give my body a good reason to keep my muscle.

2.More strength ( the high frequency will help me to get a very significant motor learning due to the regular movement pattern)

3.Compound movements will allow me to train all major muscle groups (no need to use so many exercises)

4.High frequency promotes hypertrophy (just check the calf development of ballet dancers or the leg development of speed skaters etc)

Note: I am not trying to add details ...so I don’t need many insulation or fancy exercises for my muscle groups. My main focus is to keep what I have (muscle mass)

Second goal: Loose fat

1.Whole body and compound movements are energy costly and increases your metabolism for hours after your workout.

2.More growth hormone stimulates the release of fatty acids. ( I will explain below)

In summary my workout will consist in:

Type: High frequency (Each muscle group every 3 days)
Split: Upper – Lower split
2 heavy days (one heavy upper body and one heavy lower)
2 light days ( I will do what coach Thibaudeau called lactate inducing lifting) According to him there is a direct relation between the amount of lactate produced and growth hormone release. So this day I will reduce rest between my sets to 30 seconds and I will keep my reps in the 15-20 range.

Ok guys this is for now..........as soon as I finish my workout I will post it.

Have a nice day

**Freak** · 03-23-2007, 04:50 PM

Sounds good, will be interesting to see the results.

**fmoncas** · 03-24-2007, 06:27 PM

here it is my workout for the next 8 weeks:

Monday: Heavy lifting ( upper body)
Tuesday: Heavy lifting (Lower Body)
Wednesday: Rest - cardio if needed
Thursday: Lactate Inducing lifting (Upper Body)
Friday: Lactate inducing Lifting (Lower Body)
Saturday: Rest
Sunday: Start cycle again

I am doing the heavy days first because at the beginning of the week i feel stronger.

usually by the end of the week i am very tired from work.

Check the attachment for the details.......Also your comments are always welcome

have a nice weekend