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  1. #1
    Registered User SwollenSquirrel's Avatar
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    Thumbs up Progress After 1 All Pro Cycle (Beginner)

    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.
    _______

    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.
    _______

    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.
    _______

    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.
    Attached Images
    Attached Files
    Last edited by SwollenSquirrel; 02-10-2013 at 09:48 AM.
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  2. #2
    Registered User nickwannabe's Avatar
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    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
    Please get friends with me on BodySpace / Follow my transformation

    I wanna share as much knowledge / motivation / encouragement as possible
    Thank you for being there!
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  3. #3
    Left testicle Lefticle's Avatar
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    You both need to eat more more often


    GJ on progress OP
    Creator of: /\^/\^Misc Colorado Crew^/\^/\

    http://forum.bodybuilding.com/showthread.php?t=138317263


    ***Diarrhea IV inserted into penis crew***
    MFC


    Ask and you shall receive
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  4. #4
    Registered User SwollenSquirrel's Avatar
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    Originally Posted by nickwannabe View Post
    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.


    Originally Posted by Lefticle View Post
    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!
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  5. #5
    Registered User SwollenSquirrel's Avatar
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    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!
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  6. #6
    Registered User JakOz's Avatar
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    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!
    Brb, on my way to 200 lbs!

    Follow my new workout log for inspiration, motivation and daily updates: http://forum.bodybuilding.com/showthread.php?t=156629503&page=1
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  7. #7
    Registered User SwollenSquirrel's Avatar
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    Originally Posted by JakOz View Post
    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:

    Originally Posted by SwollenSquirrel View Post
    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
    ____________

    Dinner
    Attached Images
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  8. #8
    Registered User Mac76239's Avatar
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    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
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  9. #9
    Registered User SwollenSquirrel's Avatar
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    Originally Posted by Mac76239 View Post
    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?)
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