- Name: Francis Dumali
- E-mail: F_Dumali@hotmail.com
- Age: 26
- Where: Ottawa, ON
- Height: 5'7''
- Weight: 160 Lbs.
- Years Bodybuilding :2
- Favorite Bodypart: Triceps
- Favorite Exercise: Dips and Wide-Grip Pullups
- Favorite Supplements: ON 100% Whey Double Rich Chocolate
How Did You Get Started?
I started touching weights back in high school, but it wasn't to gain mass, it was mainly for sports. I played basketball so I wanted to work on my explosiveness and vertical leap. Unlike other guys who focus on the upper body when they first start with weights, I went the opposite direction. I never worked my upper body; I only worked my lower because I wanted to improve for a sport.
I had very little knowledge when it came to weight training, so I ended up doing squats everyday-in the morning and after practice. It was only after getting out of high school that I decided to work my entire body after seeing how weak my upper body was.
I only started taking it more seriously a few years ago. I read all the information I could find about training and nutrition and applied it so that I can achieve the best body that I can. I would consider my body type to be an ectomorph so gaining muscle is a great achievement for me. I started out at 135 lbs. and have been able to put on some muscle over the years.
What Workout Plan Worked Best For You?
I have tried many different types of training methods to see what works best for me. I find that my body responds the best by splitting my training from a heavy/low rep then to a moderate/high rep. I will switch them up every week to make sure I train in different rep and weight ranges.
When it's time to switch to moderate weight/higher reps, I will perform an exercise with no less than 15 reps. I always work out early in the morning and do my cardio in the evening. I will work abdominals every other day.
Here is an example of my heavy week.
Day 1: Heavy Legs
- Squats: 5 sets - 1 warm-up set of 20 reps, 4 sets of 8-10 reps
- Leg press: 4 sets of 8-10 reps
- Single leg extension: 4 sets of 8-10 reps
- Stiff-leg deadlifts: 4 sets of 8-10 reps
- Seated leg curl: 4 sets of 8-10 reps
- Seated Calf raise: 4 sets of 10-12 reps
Day 2: Heavy Chest/Back
- Flat bench: 5 sets - 1 warm-up set of 10 reps, 4 sets of 8-10 reps
- Incline bench: 4 sets of 8-10 reps
- Cable flyes: 4 sets of 8-10 reps
- Deadlift: 5 sets - 1 warm-up set of 10 reps, 4 sets of 8-10 reps
- Wide-grip pullup: 4 sets of 8-10 reps
- Barbell overhand row: 4 sets of 8-10 reps
- Cable row: 4 sets of 8-10 reps
Day 3: Heavy Shoulders/Traps
- Standing Barbell press: 5 sets - 1 warm-up set of 10 reps, 4 sets of 8-10 reps
- Dumbbell lateral raise: 4 sets of 8-10 reps
- Cable rear delt extensions: 4 sets of 8-10 reps
- Dumbbell front raise: 4 sets of 8-10 reps
- Barbell Shrug: 4 sets of 8-10 reps
Day 4: Heavy Biceps/Triceps
- Preacher curl with dumbbell: 5 sets - 1 warm-up set of 10 reps, 4 sets of 8-10 reps
- Standing dumbbell hammer curl: 4 sets of 8-10 reps
- Incline dumbbell curl: 4 sets of 8-10 reps
- Rope extension: 5 sets - 1 warm-up set of 10 reps, 4 sets of 8-10 reps
- Skull crushers: 5 sets - 1 warm-up set of 10 reps, 4 sets of 8-10 reps
- Dips with weight: 5 sets - 1 warm-up set of 10 reps, 4 sets of 8-10 reps
Day 5: Off
What Nutrition Plan Has Worked Best For You?
I get all my nutrition from lean proteins and complex carbs. I am a natural ectomorph so I can get away with eating a little cheat meal here and there, within reason of course. I like to eat a lot of red meat, brown rice, protein shakes, fruits, and vegetables. I do a simple carb cycling routine so it changes day to day. If I had a tough workout I will take in more calories to make sure my body has all the nutrients it needs to recover. Here is a sample day for me.
Meal 1 pre-workout
Meal 2 Post-workout
- 1 scoop whey protein
- 1 piece fruit
- 1 scoop whey protein
- 2 tbsp natural peanut butter
- 1 scoop casein protein
- 2 tbsp natural peanut butter
What Supplements Have Given You The Greatest Gains?
Getting enough Protein Powdersprotein is pretty difficult at times, so I am glad that I can take a protein supplement like ON whey protein which tastes great. I also love taking their casein protein before I go to bed. I wake up feeling recovered and ready to take on my next workout. I've taken creatine also. It gives me the energy I need to push hard at the gym.
- Casein protein: 25g
Why do you love Bodybuilding?
The feeling of accomplishment that you get from working hard day in and day out. When you push yourself to your limits and then realizing that you can go beyond that is a great motivator not only in the gym but also in your day to day life.
What Motivates You To Follow A Healthy Lifestyle?
Our body is the only one we have, and we should take good care of it to live a long and healthy life. I do this to better myself, and also to influence and inspire the people around me to realize that anyone can do it, you just have to take that first step. Yes, the results that you see in the mirror is what everyone will see, but the mental and emotional benefits that you get from living a healthy lifestyle is far greater than anything I will see in the mirror.
What Made You Want To Achieve Your Goals?
At the start it was to prove to myself that with enough hard work and dedication I can transform my body to the image that I pictured in my head. Looking at things right now, that thought is still there, however it's slightly overshadowed by the need to help and motivate others. Helping other people achieve their fitness goals and help overcome not only their physical, but also mental and emotional hurdles along the way drives me to continue and train harder and learn as much as I can.
What Are Your Future Bodybuilding Plans?
I have decided to enter my first ever competition. It is in the Male fitness model category with the WBFF organization in April. I can't wait. I'm excited and nervous about it. As long as I train hard and go into the show with the very best that I can bring I will not regret it. I do hope to break into the fitness industry someday, but I'll take it one day at a time.
What One Tip Would You Give Other Bodybuilders?
Patience and consistency are very important. Also don't forget the power of your mind when it comes to building your body or reaching your fitness goals. It's easy to stay motivated when you see results week after week, month after month. But when those results slow down or don't show up at all is when you will be tested. Keep an intense mental attitude towards your goal and never lose sight of it. You can achieve your goals.
Who Are Your Favorite Bodybuilders?
I love Arnold of course. However it's not so much for his physique which is amazing, it's more of his mental approach to the sport of bodybuilding. I am also a big fan of Kai Greene. When he speaks, he speaks with wisdom and is very motivating. Also Dexter Jackson and Stan Mcquay.
What Features Do You Use On Bodybuilding.com?
I use all the features because it's a good way to connect with people that have the same passion as myself. We all learn and motivate each other on a daily basis.
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