4 Days after Miami Nationals, Regrouped!

Well got a chance to analyze photos from competition yesterday. The physique I had 2 days prior to the pre judging was not what I stepped on stage with. It was blown with 2 days to go. That’s how ultra sensitive and hard it is to peak at that right and exact moment.

You spend 18 weeks preparing and within hours you can blow it by eating to much carbs or not eating enough carbs. I unfortunately blew it eating to many carbs and was spilling on stage.

Where do I go from here? Regroup, back to drawing board learn what not to do next event. Honestly I feel had I maintained diet that got me there with 2 days to go and not even water depleted I would have had a better physique on stage.

Next for me is to spend the next 35 weeks getting ready for Jon Lindsays Los Angeles Bodybuilding Championships followed a week later in July by Jon Lindsays National USA Show in Las Vegas.

Plan is to improve my arms, delts and upper chest. Saturday I was on stage @190 want to step on stage in LA @ around 210.

I have alot of work to do over the next 250 days. This morning I was 210lbs that’s a gain of 22lbs since Saturday but all water weight. So back on the cardio grind, keep diet tight with occasional weekly cheat meals and add some solid lean muscle.

Ill be “onamission” seeking that IFBB Pro Card.

John “iamcombat” Franco

2011 Npc Miami Nationals Complete!

Well what an amazing experience to have competed on one of the biggest nationals shows of the year and the largest ever for a national contest.

Training camp was long but super well worth it. Its still a work in progress and still learning my body. What foods work best, do I completely deplete water or remain sipping. Tighter here, tighter there, am I dry enough. So many little things to bring a great physique. Competing by no means is easy but anything worth anything requires hard work.

Much love to my good friend Miguel Aguilar who won his class and took home the IFBB Pro card.

After the pre judging I didn’t get top 5 so went to Denny’s that night and had some food I normally don’t eat. But Saturday morning hit the gym again with cardio and camp began again for whichever direction I choose to go. Sunday same thing with a double cardio session. At this point not exactly sure where I’ll go from here but one must always be ready and prepared when an opportunity comes knocking at your door.

I want to thank all of you who supported me and kept following me through this fun and enduring journey.

God bless you.

John
“IamCombat”
www.iamcombat.com

NPC MIAMI NATIONALS 2 DAYS OUT!

Ok i am 2 days away from stepping on stage Friday night. There is an expected 900 competitors at nationals this year.

Just competed 3 days of no carbs and carb loading today through Saturday. We will start water depletion tomorrow. Stay tuned for results.

NPC Miami Nationals 5 days away..

Here we go 5 days out until Miami Nationals..Tomorrow I start the carb depletion phase for 3 days then carb load….Water deplete and stage ready….

Check out the WestCoast MP guys that will invade South Florida…

@ 7 days out

1 week out from NPC Miami Nationals!

Well its been a super long camp that started August 1, 2011 and finally its coming to a close. Lenyn Nunez took over my training towards the end of August and what a difference he made just by the simple change of increasing my protein intake to 10 oz per meal v the 8 oz I had originally  been on.

Now with 1 week to go all that is left is carb deplete, water deplete carb load and should be ready to step on stage November 18 in South Florida. There will be many amazing competitors in the Mens Physique Class C. Scott Clifton, Chris Villa, Brad Martyn are just a few guys going for that prestigious IFBB Pro Card to end the 2011 MP Campaign.

Well thanks for following me during this journey and stay tuned for the results next week. Im ready for some real food because tilapia and asparagus 5 times a day can wear on you.

John
IamCombat

Mr California Lenyn Nunez trains John Franco for 2011 Miami Nationals!

What can I say? Lenyn has a different and unique style of training as he was trained by non other than IFBB Pro Chris Cormier. Lenyn believes is training a body part to exhaustion, if you are able to train another body part then you didn’t train the subject hard enough.

My first session with Lenyn I was only able to complete 8 working sets before I reached full muscle fatigue. Connect that type of training with his amazing knowledge of proper nutrition and cardio, now you’re set to transform your physique.

Lenyn has competed in 2 competitions, his first he not only won his class but won the overall at 193 lbs as a light heavyweight over a dialed super heavyweight that was shredded at 265 lbs to become 2011 Mr. California. A few months later competed at the prestigious USA’s in Las Vegas where he placed 4th and a very controversial 4th at that. Look for Lenyn to dominate the USA in 2012.

Anyways, Lenyn currently has me pretty much show ready with 27 days to go. He not only trains the competitve fitness competitor but also those seeking to change their lifestyle.

Look for Lenyn in the October issue of Muscular Development with Bikini competitor Vida Guerra.

Follow Lenyn on twitter @lenynnunez
Follow Lenyn on FB
To hire Lenyn for a nutrition plan, pre contest prep work or one on one training contact him at 310.464.7677

Stan McQuay is training a soon to be IFBB Bikini Pro Kristy Cisneroz

A few weeks back we introduced you to Stan McQuay’s rising star Kristy Cisneroz. Kristy competed July 23, 2011 in the Los Angeles Championships and came in 5th out of 17 competitors and qualified to compete in her first National event in Sin City Las Vegas Nevada. Feedback from the L.a Show was that Kristy had to much abs and showed to much definition for bikini, one can argue if that analysis is correct or not.

Well Kristy is back at it again and will be competing Labor Day September 5, 2011 at Muscle Beach in Venice California and then Oct 22, 2011 in Culver City Ca at the Titan Grand Prix. Be rest assured that Stan “The Man” McQuay will have Ms. Cisneroz ready for these events considering that Stan is competing himself at the 2011 Mr. Olympia in Las Vegas Nevada.

Now Kristy is requesting your HELP! She needs as many votes as possible as she has participated in the S.A.N. We Deliver Results: SAN Calendar Model Contest. With your help we can boost her votes and move her to #1. Kristy has come a long way and the pictures tell the story; a real story about a woman that found belief in herself, was determined and focused to get after her dreams. So please click here and cast your vote. NOTE that you can vote every 24 hours. Thank you in advance for your support.

Stan McQuay’s Newest NPC Bikini Competitor Kristy Cisneroz 25lbs lighter….

What can you say about Miss Kristy….She definately squashes all excuses, 31 years old, mother, full time career and yet managed not only to completely transform her physique but competed and place 2nd in her very first show July 4, 2011, which was a questionable 2nd that could have easily gone 1st.  She is disciplined and determined that nothing will stand in her way of that IFBB Pro Card. Having desire is one thing, probably the main thing but then you need to be accountable and have that winning team. Her coach, nutritionist and trainer is non other than IFBB Pro Standout Stan McQuay. Stan has an amazing training style, with years of experience and enough hardware (trophies) to cover your bedroom; his knowledge is 2nd to none. Put that desire and unwavering desire to Win with a team like that and you are destined to greatness.

Kristy is looking to not only place in the top 5 at her next show but win it all! Come out and support her at her next show July 23, 2011. It’s a Jon Lindsay Production NPC Los Angeles Show in Culver City Ca 6:30pm. Keep your eye out as you will see 2011 Mr. Olympia bound Stan McQuay with his eye on his rising star.

You can friend request Kristy on Facebook and follow her on Twitter

For training info with Stan McQuay visit his site by clicking here. You can like his Muscle Inc Facebook page here and follow him on twitter.

For show info click here!

Effective Cardio for Burning FAT

Everday you see people at the gym training there butts off on those cardio machines. And for the most part you see no change.

What is true effective cardio? Honestly less is more. Most think hard, hard cardio is the answer and its not. To have effective fat burning your cardio should be a slow consistent pace.

To determine your fat burning heart rate take 220 – your age then multiply by 60%. That’s your ideal heart rate for fat burning cardio session. (So take a 40 year old, 220 – 40=180 x 60% is 108.)

In addition, the first 20 minutes you are always just buring the sugar reserves in your body before you even begin to start the fat buring process, so the idea is to do some sort of anerobic excerises for the first 20 minutes then start your cardio session.

Lastly, the “HARDER YOU WORK THE LESS FAT YOU BURN”. Steve Michalik