Bodybuilders.com - Amateur Bodybuilder Of The Week: Francis Bisson! Pics and info and more!

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The Bodybuilding.com amateur of the week may not be ready for the Olympia stage, but he or she is making impressive gains while deriving the benefits of a fit lifestyle. Meet this week's winner! SIGN UP!

Our Amateur Bodybuilder of the Week was...
Francis Bisson

VITAL STATS

Name: Francis Bisson

E-mail: pompier704@gmail.com

Age: 30

Where: Granby (QC, Canada)

Height: 5'11"

Weight: 215lbs (off-season) - 178lbs (

Years Bodybuilding :4

Favorite Bodypart: Legs

Favorite Exercise: Squat

Favorite Supplements: Protein Isolate, BCAA, Glutamine

How Did You Get Started?

I started to train in a gym at the age of 13. At this time, I trained for football and hockey. After my first workout, I had fallen in love with the dumbbell.

Click To Enlarge.

What Workout Plan Worked Best For You?

Any split training work great. I tried a split on 5 days:

Monday: Quad + Abs
Tuesday: Chest + Triceps
Wednesday: OFF or Cardio
Thursday: Back + Ham
Friday: Shoulders + Calves
Saturday: Traps + Biceps
Sunday: OFF or Cardio

Monday - Quad-Abs:

Leg Extension: 2 sets (25-20)
Hack Squat: 5 sets (15-12-12-10-10)
Front Squat: 4 sets (15-15-12-12)
Bench Crunch: 3 sets of 30
Knee Tuck: 3 sets of 35
Reverse Crunch: 3 sets of 30
Supine Weighted Crunch: 3 sets of 20
Side Bend: 1 set of 50 (each side)

print Click Here For A Printable Log Of Monday.

Tuesday - Chest-Triceps:

Incline Barbell Press: 5 sets (15-10-8-8-6)
Incline Dumbbell Press: 4 sets of 10
Bench Press: 3 sets of 10
Dip: 5 sets (15-12-12-10-10)
Rope Overhead Extension: 5 sets (15-10-10-8-15)

print Click Here For A Printable Log Of Tuesday.

Thursday -Back-Ham:

Pull-Up: 4 sets of 10
Seated Cable Row: 3 sets (12-10-10)
T-Bar Row: 3 sets (12-10-10)
One Arm Dumbbell Row: 2 sets (12-10)
Romanian Deadlift: 5 sets (20-15-12-10-10)
One-Leg Leg Curl: 3 sets (20-15-12)
Leg Curl: 3 sets (15-12-10)

print Click Here For A Printable Log Of Thursday.

Friday - Shoulders-Calves:

Seated Dumbbell Press: 5 sets (15-12-10-8-8)
Dumbbell Lateral Raise: 3 sets (20-15-15)
Dumbbell Front Lateral Raise: 3 sets (12-10-10)
Bent-Over Dumbbell Lateral Raise: 2 sets (20-15)
Standing Calf Raise: 6 sets of 15
Seated Calf Raise: 3 sets (15-12-10)

print Click Here For A Printable Log Of Friday.

Saturday - Traps-Biceps:

Barbell Shrug: 4 sets of 15
Seated Dumbbell Curl: 5 sets (15-12-10-10-10)
Preacher Curl: 3 sets of 10
Concentration Curl: 3 sets of 10

print Click Here For A Printable Log Of Saturday.

What Nutrition Plan Has Worked Best For You?

This is my contest diet plan for this year:

Training Day:

Pre-Training

1 scoop Isolate
12 almonds
10g BCAA
1g Vit C
2 caps Omega3

Post-Training

2 scoops Isolate
35g Maltodextrin
15g Dextrose
10-15g Glutamine
10g BCAA
1g Vit C
2 caps Omega3

Lunch

3 eggs
1 cup of fruit
½ cup oatmeal
1 cup skim milk
12 almonds
100g horse
2 caps Omega3
Hcl 400mg
2 Multi Vit

Dinner

300g white fish or chicken
2-3 cups veggies
1 tbl spoon olive oil
2 caps Omega3
Hcl 400mg

Snacks

1 scoop Isolate
1 cup 2% milk
12 almonds
2 caps Omega3

Dinner

300g salmon or horse
2-3 cups veggies
1 tbl spoon olive oil
2 caps Omega3
Hcl 400mg
2 Multi Vit

Before Bed

3 Uber mag
2 ZMA
4 Cortistab

Rest Day:

Lunch

3 eggs
1 cup of fruit
½ cup oatmeal
1 cup skim milk
12 almonds
100g horse
2 caps Omega3
Hcl 400mg
2 Multi Vit

Snacks

1 cup 2% milk
12 almonds
2 caps Omega3

Dinner

300g white fish or chicken
2-3 cups veggies
1 tbl spoon olive oil
2 caps Omega3
Hcl 400mg

Snacks

1 scoop Isolate
1 cup 2% milk
12 almonds
2 caps Omega3

Dinner

300g salmon or horse
2-3 cups veggies
1 tbl spoon olive oil
2 caps Omega3
Hcl 400mg
2 Multi Vit

Snacks

1 scoop Isolate
1 cup 2% milk
12 almonds
2 caps Omega3

Before Bed

3 Uber mag
2 ZMA
4 Cortistab

What Supplements Have Given You The Greatest Gains?

My post-workout stack in my off season:

Protein Isolate: 3 scoops

Maltodextrin: 50g

Dextrose: 50g

BCAA: 10g

Glutamine: 10g

Creatine: 5g

Click To Enlarge.

Why do you love Bodybuilding?

I love it because I think it is not a sport. It's an art and a life style. Every decision you make has an impact on your result. You need to train hard and eat great food. The biggest side effect of bodybuilding is a great shape and great health. It's not bad.

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What Are Your Future Bodybuilding Plans?

My short time plan is the provincial championship in July 2008. My goal is to finish in the top 3 to access the Canada championship in September 2008. My long term goal is to put on 20-25 pounds.

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What One Tip Would You Give Other Bodybuilders?

DISCIPLINE & PATIENCE are the key words. Bodybuilding is 24 hours a day, 7 days a week.

Who Are Your Favorite Bodybuilders?

Frank Zane, Arnold Schwarzenegger, Kevin Levrone, Lee Priest, Gunter Schlierkamp and my friend Oscar Tua Dexter.

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More Bodybuilder Profiles:

:: Current Amateur Of The Week.
:: Other Previous Amateurs Of The Week.
:: Teen Bodybuilder Of The Week.
:: Over 40 Bodybuilder Of The Week.
:: Fitness Competitor Of The Week.

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