Progress After 1 All Pro Cycle (Beginner)

[SwollenSquirrel]

Been using All Pro's Beginner Routine for exactly one cycle now. Over the past few weeks I have been immensely motivated to hit the gym and wanted to share my progress pictures with you all. Eventhough you might not notice a big difference, I feel great. Any feedback is more than welcome.

I prepared myself to hit the gym by making my own excel sheet with all the necessary All Pro data. I will attach this as a document so you can check it out and possibly use it as a template for yourselves.
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The diet I have been following isn't too strict, it looks like this:

Morning
100g Oats
40g Perfect Whey Protein Isolate
800-1000ml 3% Milk
Banana
2 Slices of brown bread with peanut butter

Afternoon
4 Slices of brown bread with 100g chicken fillet + 3 large baked eggs on top
2 Slices of brown bread with peanut butter
2 Slices of rye bread
40g Perfect Whey Protein Isolate
400-500ml 3% milk
Banana
Apple

Dinner
Usually 2 plates of: Spaghetti/Rice/Potatoes+Vegetables+Meat/Chinese Food. (No french fries and **** like that.)

Late Evening
500ml low fat quark

*A normal day includes me drinking about 1.5-2 litres of water and some random other fruits, such as: tangerines, kiwi's and oranges.
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My plans:
-Following All Pro's routine for a total of 5 cycles.
-Cycles 2-3 will be on a bulk, finishing at April 21st.
-Cycles 4-5 will be on a cut, finishing at June 30th.
-Going to summer school in Seoul, South-Korea, on June 30th. (Will be doing some casual mantainance lifting while there.)
-Hopefully my bodyfat will be at around 13%, giving me the oppertunity to proceed with a nice bulk untill the end of 2013.
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Made a purchase today. Will be supplementing myself with 5g Creatine Monohydrate (/day) during cycles 2 and 4.





**Weekly progress pics are to be found in my profile.

[nickwannabe]

Definetely I see some progress there dude keep up the effort and crush limits

Your diet looks solid, but I think you could even achieve more when youre dieting a little harder
Be sure to have a good breakfast + shake upon waking
5-6 meals a day and keeping it some hundred cals above maintainence and you should be good =)

Definetely will check onto your progress all the best for your future goals

[Lefticle]

You both need to eat more more often


GJ on progress OP

[SwollenSquirrel]

Definetely I see some progress there dude keep up the effort and crush limits

Your diet looks solid, but I think you could even achieve more when youre dieting a little harder
Be sure to have a good breakfast + shake upon waking
5-6 meals a day and keeping it some hundred cals above maintainence and you should be good =)

Definetely will check onto your progress all the best for your future goals

Like you said, I have been taking shakes upon waking up, plus consuming a rather large breakfast. (Bigger than what I was used to, at least.)
The food I listed in my diet is what I have been eating during those periods, not necessarily all at once.

You both need to eat more more often


GJ on progress OP

Forgot to mention that I eat 2 slices of rye bread in the afternoon. Nonetheless, I'll be adding some more food to my diet plan.



Thank you both for your motivational words!

[SwollenSquirrel]

Okay, so after 6 weeks of going to the gym I finally realize how stupid I am. All barbells at my gym are 20kg (45lb) a piece, meaning that I thought I was lifting less than I actually did.

Bent-Over Row
35kg -> 45kg
77lb -> 99lb

Overhead Barbell Press
25kg -> 35kg
55lb -> 77lb

Stiff Legged Deadlift
35kg -> 45kg
77lb -> 99lb

Barbell Curl
30kg -> 40kg
66lb -> 88

Mental gainzz



Weekly pics coming tomorrow!

[JakOz]

To be honest I can't really see any difference and there won't be for a long time. Building a physique takes years, so don't expect any major changes after a few months. You should consider counting your macros and calories. So far you're eating way too little for your lenght/ weight. So bump your calories up! Other than that, keep lifting heavy!

Eat, lift, sleep, repeat!

[SwollenSquirrel]

To be honest I can't really see any difference and there won't be for a long time. Building a physique takes years, so don't expect any major changes after a few months. You should consider counting your macros and calories. So far you're eating way too little for your lenght/ weight. So bump your calories up! Other than that, keep lifting heavy!

Eat, lift, sleep, repeat!

I only just noticed your reply, thank you! I'm not someone who would rush things, so being patient isn't a problem. I'll be updating my stats for at least the next 2 years.




I've tweaked my diet a bit, and this is how it looks like right now:

Calories / Protein / Carbohydrates / Fats

100g Oats - 350/11/65/2.1
80g Perfect Whey Protein Isolate - 269/68/1.8/0.6
5g Creatine Monohydrate - ???
1000ml 3% Milk - 480/36/46/15
2 Bananas - 172/2.4/37.6/0.4
8 Slices of brown bread - 592/20/104.8/6,4
2 Slices of rye bread - 200/5.5/36/2
100g chicken fillet - 111/18/3/3
2 large baked eggs - 164/14/0/12
60g peanut butter - 396/12.6/6.8/34.8
500ml low fat quark - 215/45/17.5/0.5

Total (excluding dinner): 2949/232.5/318.5/76.8
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Dinner

[Mac76239]

Eat more meat. Get more steak and ground turkey . Your on the right track . You look like your a hard gainer meaning hard for you to put on wieght. Diet is everything in body building/fitness. But good work keep it up

[SwollenSquirrel]

Eat more meat. Get more steak and ground turkey . Your on the right track . You look like your a hard gainer meaning hard for you to put on wieght. Diet is everything in body building/fitness. But good work keep it up

The thing is, I've gained 16.5 lbs over the past 7 weeks, even though it might not look like this in the pictures. (191 -> 207.5lbs || 87.3 -> 94.1kg)

Adding more meat such as ground turkey and steak shouldn't be a problem, thanks for the tip!

My body must be responding very shocked as I used to eat not even half as much as I do now.

Thankfully I can feel my chest and upper / forearms getting bigger and the routine becoming relatively easier. (Increase in muscle stamina probably?)