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.
Last edited by SwollenSquirrel; 02-10-2013 at 09:48 AM.
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!
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
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.
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.
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!
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:
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
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?)
Discounts & Deals - Sign Up!
Progress After 1 All Pro Cycle (Beginner)
keep up the effort and crush limits 
Bookmarks