AllPro: A Simple Beginner's Routine part III

[FitBeyondForty]

Just do heavy and med as normal and go and enjoy your holiday. When you come back start a new cycle and increase the exercises you pass on by about 5 % and gauge it from there.

Don't sweat it, 2 weeks lost is no big deal in the long run.

This.

Have a good time.

[TeenBuilder996]

Guys, can anyone please help me with diet planning? How do i plan my diet? And which diet plan works best? Im completely new to this.

[lrd3]

Guys, can anyone please help me with diet planning? How do i plan my diet? And which diet plan works best? Im completely new to this.

your diet plan will be determined by your goals. you want to eat more calories than you burn through out the day to gain weight. and less calories that you burn through out the day to loose weight.

[TeenBuilder996]

your diet plan will be determined by your goals. you want to eat more calories than you burn through out the day to gain weight. and less calories that you burn through out the day to loose weight.

I dont really understand. How bout protein intake, carbs and all. Any good and comprehensive thread to read about it?

[EddieFromEurope]

I dont really understand. How bout protein intake, carbs and all. Any good and comprehensive thread to read about it?

http://forum.bodybuilding.com/showth...hp?t=133163973

[lrd3]

I dont really understand. How bout protein intake, carbs and all. Any good and comprehensive thread to read about it?

this is best....
http://forum.bodybuilding.com/showth...hp?t=121703981

[lrd3]

http://forum.bodybuilding.com/showth...hp?t=133163973

your a fast one bro...
nice

[TeenBuilder996]

Thank you very much guys. Thanks! cant quote due to 50 post link limit. Lol

[1fatoldman]

I made this video today... I took my video camera into the gym intending to take some footage for a form check and then just went a little overboard.
I know this routine is very popular yet there is nothing about it on youtube. I thought I would just make a video showing the basic exercises then decided to explain it as well as I could.

For those of you doing the routine already the info is old hat.

I hope, however, that it might help someone who's just thinking about getting started.

]

That was awesome! Thanks for taking the time to make the video it should help answer a lot of the questions asked by guys/girls new to the program. It also validates how good the program works, you look great.
Just what needed positive reinforcement of the "Program", don't change it. IT WORKS!

[lrd3]

Thank you very much guys. Thanks! cant quote due to 50 post link limit. Lol

stick with it young bro.... you will be happy you did. its really tough to nail down a perfect diet plan for some one in your age range.
my son (15) ran 3 cycles of all pro and was able to pack on a good amount of muscle..... now he is running a program his weight coach at school has him on. he is on a heavy bulk.
for his diet he literally eats anything that doesn't eat him first. along with a protein shake as a snack before his lifts.
we tried nailing down exact numbers. but honestly he seems to burn off everything he puts in.
keep your diet clean and check in with the scale weekly. and ajust your diet to your goals.

[frenchy72]

Nice video Tupper!

X2

C3 test day in the books...

Squat 140 PASS
Bench Press 150 PASS
Bent Ovr Row 120 PASS
Ovrhd Bar 88 PASS
Deadlift 135 PASS
Standing Curls 75 PASS
Calf Raise 150 PASS

Surprised myself this morning. Had a golf date cancel yesterday and a psycho friend suggested we ru the bridge here in Charleston. It's 5.1 over and back with a 20 story climb. The furthest I've ever gone without stopping was 2 miles but with his goading finished the whole F#@KING thing. 11 mins per mile.

Now I have to figure this weight thing out again. I've been stalled at 177 for a couple of weeks. I'm eating 2000 cals per day with 200g protein. I'm worried about upping calories but know I can't go down. I'm hoping some of this cardio will help bust through this plateau.

Any suggestions?

[syncmaster913n]

X2

C3 test day in the books...

Squat 140 PASS
Bench Press 150 PASS
Bent Ovr Row 120 PASS
Ovrhd Bar 88 PASS
Deadlift 135 PASS
Standing Curls 75 PASS
Calf Raise 150 PASS

Surprised myself this morning. Had a golf date cancel yesterday and a psycho friend suggested we ru the bridge here in Charleston. It's 5.1 over and back with a 20 story climb. The furthest I've ever gone without stopping was 2 miles but with his goading finished the whole F#@KING thing. 11 mins per mile.

Now I have to figure this weight thing out again. I've been stalled at 177 for a couple of weeks. I'm eating 2000 cals per day with 200g protein. I'm worried about upping calories but know I can't go down. I'm hoping some of this cardio will help bust through this plateau.

Any suggestions?

how long has your weight been the same?

[frenchy72]

how long has your weight been the same?

Within 2lbs for 2 weeks. If anybody uses MFP you can take a look at the diet.

[MrSlippery]

C4W2 heavy day in the books, no issues with any of the lifts. Actually found it a much easier day than I expected which is always a good thing.

Next week is going to be tricky with xmas as I am going to be in Windsor for the weekend plus Monday/Tuesday. My heavy day is Mondays so i will have to get creative. Looks like I will do 2 heavy days one being the night of the 25th and then the Thursday. Then back to normal the following week.

frenchy well done buddy, good to hear you passed everything also your progress pictures look great as well. Certainly some good progress so far.

[MrSlippery]

Now I have to figure this weight thing out again. I've been stalled at 177 for a couple of weeks. I'm eating 2000 cals per day with 200g protein. I'm worried about upping calories but know I can't go down. I'm hoping some of this cardio will help bust through this plateau.

Any suggestions?

You are still attempting to cut correct?? What do you ideally want to be at weight wise? Also repped you

[MrSlippery]

meh this routine sucks . I read this :

Im switching to SL 5x5 routine . Least I dont need to worry about failing 2nd set of 12 reps on bicep curls, I can concentrate on getting stronger faster than this routine will make me .
then I will lift weights 3x heavier what you are lifting in a year and get BIIIIGGGG.

Thank god...in fact I think you are cheating yourself doing to SL5x5. You would be much better off creating your own routine so everyone can follow you in your success

[lrd3]

Thank god...in fact I think you are cheating yourself doing to SL5x5. You would be much better off creating your own routine so everyone can follow you in your success

+reps given.....
forr the record it looks like grailer is on his way to being banned. oh well

[FitBeyondForty]

X2

C3 test day in the books...

Squat 140 PASS
Bench Press 150 PASS
Bent Ovr Row 120 PASS
Ovrhd Bar 88 PASS
Deadlift 135 PASS
Standing Curls 75 PASS
Calf Raise 150 PASS

Surprised myself this morning. Had a golf date cancel yesterday and a psycho friend suggested we ru the bridge here in Charleston. It's 5.1 over and back with a 20 story climb. The furthest I've ever gone without stopping was 2 miles but with his goading finished the whole F#@KING thing. 11 mins per mile.

Now I have to figure this weight thing out again. I've been stalled at 177 for a couple of weeks. I'm eating 2000 cals per day with 200g protein. I'm worried about upping calories but know I can't go down. I'm hoping some of this cardio will help bust through this plateau.

Any suggestions?

Nice work. Would rep, but I'm on spread.

I'd give it a couple more weeks at your 2000 cals. If you still haven't dropped anymore weight, you are going to have to drop some cals. Go to 1800 a day for a few weeks. No other way, as we all know, it always boils down to cals in VS cals out.

C4W2 heavy day in the books, no issues with any of the lifts. Actually found it a much easier day than I expected which is always a good thing.

Next week is going to be tricky with xmas as I am going to be in Windsor for the weekend plus Monday/Tuesday. My heavy day is Mondays so i will have to get creative. Looks like I will do 2 heavy days one being the night of the 25th and then the Thursday. Then back to normal the following week.

frenchy well done buddy, good to hear you passed everything also your progress pictures look great as well. Certainly some good progress so far.

Nice work. On spread with you too.

[frenchy72]

You are still attempting to cut correct?? What do you ideally want to be at weight wise? Also repped you

Thanks for the reps. I'm not sure what they do.

If I could get to 170 I think I could get to 165. At 165 I'd be looking for reasons to take my shirt off.

I think I've been spoiled by these first 25 coming off like they did. I know it slows down as you trim down. Instead of beating myself up over the holidays I've convinced myself that I can do no wrong muscle wise. The way I'm eating and lifting, if I'm over on calories it has to go to muscle, right? That has to be right, right?

Oh...repped back.

[MrSlippery]

Nice work. On spread with you too.

On a spread as well...trying to neg Grailer too often haha.

Thanks felt great this morning, must have been all the turkey I ate on Sunday haha.

[MrSlippery]

If I could get to 170 I think I could get to 165. At 165 I'd be looking for reasons to take my shirt off.

I think I've been spoiled by these first 25 coming off like they did. I know it slows down as you trim down. Instead of beating myself up over the holidays I've convinced myself that I can do no wrong muscle wise. The way I'm eating and lifting, if I'm over on calories it has to go to muscle, right? That has to be right, right?

I am in a similar situation, I cut from 164ish down to 152 and at that point I just did not see the need to cut anymore. Though I certainly could loose a few more pounds it might be counter productive in the end and i think you might be close to a similar situation. I just moved back to maintenance starting this cycle and am going to see what happens over the next 3 weeks. My feeling is that I will still burn some fat while putting on muscle which in the end is the goal right?

[scubahsteve]

http://www.youtube.com/watch?v=bMJ__EwOlDo

Great work on the vid Tupperwolf!

Only one thing I noticed, but couldn't be for sure because of the camera cutting off your top portion, was your SLDL's. Looked as if your back was rounding quite a bit...but maybe not since the camera was a little low.

Again, great job...should be of some help to lots of people.

[1fatoldman]

X2

C3 test day in the books...

Squat 140 PASS
Bench Press 150 PASS
Bent Ovr Row 120 PASS
Ovrhd Bar 88 PASS
Deadlift 135 PASS
Standing Curls 75 PASS
Calf Raise 150 PASS

Surprised myself this morning. Had a golf date cancel yesterday and a psycho friend suggested we ru the bridge here in Charleston. It's 5.1 over and back with a 20 story climb. The furthest I've ever gone without stopping was 2 miles but with his goading finished the whole F#@KING thing. 11 mins per mile.

Now I have to figure this weight thing out again. I've been stalled at 177 for a couple of weeks. I'm eating 2000 cals per day with 200g protein. I'm worried about upping calories but know I can't go down. I'm hoping some of this cardio will help bust through this plateau.

Any suggestions?

Congratulations frenchy on both passing C3 and also the run.
I'm having the same weight issue, I didn't drop any weight for two weeks, then surprise a 4 lb drop. Now, again this past week no weight change. The good thing is that my measurements (waist hips chest) are going down. So I''ll take that as a Win.

[Jumpjump]

Hey guys, new guy here. I've been doing this program for about 2 months and I was already on mid cycle 2 but I wasn't using enough weight because I didn't calculate my 10 rm. So I decided to start over from cycle 1 and today I went to the gym and did one set of each exercise with more weight and these are my results:

Squat: 10 x 80 kg (176lb)
Bench Press: 14 x 52 kg (114lb)
Bent Over Row: 6 x 42 kg (92lb)
Overhead barbell Presses: 10 x 32 kg (70lb)
Stiff-Legged Deadlift: 10 x 72 kg (158lb)
Barbell Curls: 8 x 24 kg (53lb)
Calf Raises: 12 x 135 kg (297lb)

Should I calculate my bench Press again? because according to some calculators my 10rm is with 60kg (132lb) and I think that's a little bit heavy.
And on my Calf Raises I'm doing them on a smith machine. Is it ok to do it like this or should I do it in a different way?

[1fatoldman]

C4W2 heavy day in the books, no issues with any of the lifts. Actually found it a much easier day than I expected which is always a good thing.

Next week is going to be tricky with xmas as I am going to be in Windsor for the weekend plus Monday/Tuesday. My heavy day is Mondays so i will have to get creative. Looks like I will do 2 heavy days one being the night of the 25th and then the Thursday. Then back to normal the following week.

frenchy well done buddy, good to hear you passed everything also your progress pictures look great as well. Certainly some good progress so far.

Good Job, nice to see more folks getting into the higher cycles

[FitBeyondForty]

Hey guys, new guy here. I've been doing this program for about 2 months and I was already on mid cycle 2 but I wasn't using enough weight because I didn't calculate my 10 rm. So I decided to start over from cycle 1 and today I went to the gym and did one set of each exercise with more weight and these are my results:

Squat: 10 x 80 kg (176lb)
Bench Press: 14 x 52 kg (114lb)
Bent Over Row: 6 x 42 kg (92lb)
Overhead barbell Presses: 10 x 32 kg (70lb)
Stiff-Legged Deadlift: 10 x 72 kg (158lb)
Barbell Curls: 8 x 24 kg (53lb)
Calf Raises: 12 x 135 kg (297lb)

Should I calculate my bench Press again? because according to some calculators my 10rm is with 60kg (132lb) and I think that's a little bit heavy.
And on my Calf Raises I'm doing them on a smith machine. Is it ok to do it like this or should I do it in a different way?

If you entered the number of reps you got with that weight and those are the correct numbers, then the 10 rep max weight should be right.

For your calf raises. If you can do them with free weights then do it that way. If the machine is the only way then that will work.

[Seigard94]

Hey amazing workout, thanks to all who designed this
I got a some questions

Question 1: I have some extra fat but I am not overweight, mostly around my belly and hips/legs, Do you guys think it would be good for me to do this workout while eating less, dieting?

Question 2: on calf raises, Do you think it should be done with a dumbbell on one hand? or without weight?

Question 3: In the gym I am going there are only weights like 2,5kg, 5kg, 7,5kg, 10kg, 20kg.... there are no 1s so I am really curious about what I can do with lowering the weight %10? Lets say I can squat 10kg and I have to drop %10 on wednesday I can only drop to 7,5 and thats more than %10, What should I do?

Question 4: Second workout we need to lower %10 weight and on 3rd we need to lower %20, but do we lower %20 from the weight that is already %10 lowered or from what I usually do without lowering on monday?

Thanks

[Grailer]

+reps given.....
forr the record it looks like grailer is on his way to being banned. oh well

Its ok son when I surpass you in strength quickly doing 5x5 you will be sadly doing this routine ignorance is bliss

[FitBeyondForty]

Hey amazing workout, thanks to all who designed this
I got a some questions

Question 1: I have some extra fat but I am not overweight, mostly around my belly and hips/legs, Do you guys think it would be good for me to do this workout while eating less, dieting?

Question 2: on calf raises, Do you think it should be done with a dumbbell on one hand? or without weight?

Question 3: In the gym I am going there are only weights like 2,5kg, 5kg, 7,5kg, 10kg, 20kg.... there are no 1s so I am really curious about what I can do with lowering the weight %10? Lets say I can squat 10kg and I have to drop %10 on wednesday I can only drop to 7,5 and thats more than %10, What should I do?

Question 4: Second workout we need to lower %10 weight and on 3rd we need to lower %20, but do we lower %20 from the weight that is already %10 lowered or from what I usually do without lowering on monday?

Thanks

1) That depends. If you are not very active at all simply doing this routine and eating the same amount of calories should lead to fat loss. Thing is, I'll bet you have no idea how many calories you are eating every day do you?

Read these.
http://forum.bodybuilding.com/showth...hp?t=121703981
http://forum.bodybuilding.com/showth...hp?t=136691851

2) You need to test your 10 rep max.

3) What ever weight you get by testing your 10 rep max, round down to the nearest weight you can put on the bar.

4)The first work out is your heavy work out. The second work out is your medium work out, use 10% less weight for your work sets. The final work out for the week is your light work out, use 20% less weight.

[ottawatim]

Hey amazing workout, thanks to all who designed this
I got a some questions

Question 1: I have some extra fat but I am not overweight, mostly around my belly and hips/legs, Do you guys think it would be good for me to do this workout while eating less, dieting?

Question 2: on calf raises, Do you think it should be done with a dumbbell on one hand? or without weight?

Question 3: In the gym I am going there are only weights like 2,5kg, 5kg, 7,5kg, 10kg, 20kg.... there are no 1s so I am really curious about what I can do with lowering the weight %10? Lets say I can squat 10kg and I have to drop %10 on wednesday I can only drop to 7,5 and thats more than %10, What should I do?

Question 4: Second workout we need to lower %10 weight and on 3rd we need to lower %20, but do we lower %20 from the weight that is already %10 lowered or from what I usually do without lowering on monday?

Thanks

20% less than your heavy day weight