AllPro: A Simple Beginner's Routine part IIII

[AnthropoidApe]

I think the best way to address your diet is this; just eat the things you normally eat and keep track and shoot for your target calories. At the end of the day see where you P and F are. Do this for the next week or two. At that point you know the things that get you to your P and F, and you'll know where to start adjusting. You'll be surprised, just eating things that you like will get you close to the target.

I agree with this, it is better to just start and not fret too much, because you have plenty of time to make adjustments slowly. The human body is pretty good at dealing with all sorts of diets.

[GP100]

Anthropoidape, thanks. Guess I'll just chalk it up and finish this week up and start cycle 2 next week bumping everything but bench and ohp. Its so tempting to try again. I just hate failure.

[GKC45]

I agree with this, it is better to just start and not fret too much, because you have plenty of time to make adjustments slowly. The human body is pretty good at dealing with all sorts of diets.

I found just adding a little more chicken to my regular diet was enough.

[CanadianNoob]

C1 Test day tonight...Wish me luck, I'll need it..

Say I pass my Squats but fail my bench, do I restart with the same weight on all exercises or just the ones I failed on, and then still up the weight on the ones I passed?

[wtiger11]

C1 Test day tonight...Wish me luck, I'll need it..

Say I pass my Squats but fail my bench, do I restart with the same weight on all exercises or just the ones I failed on, and then still up the weight on the ones I passed?

Same weight on failed exercises only, up the weights on all of the others that you passed....aka all of them tonight. FOCUS

[BJWCH]

As someone who is 3 cycles in, let me say, I would not worry at all about failing an exercise or two. It is bound to happen. This routine gets very difficult on the 10-12 rep days by cycle 3 or so. It is very challenging. The light days are also difficult at those rep levels.
This routine is deceptive - it seems so easy, and then there are days that are very very difficult. Stick with it. I am seeing gains already, even though on light days and low reps, I dont feel I am doing much - that is deceptive as Allpro often stated in earlier threads.

[Chrizzly247]

So I was going to start this program but I was wondering if it would be good to use when trying to lose weight? Say I workout like this on MWF and ran or did cardio on TTH. Would that not leave my body enough recovery time? I would be eating a calorie deficit so I dont know if my muscles would be getting enough nutrients to recover in 48 hours.

[AnthropoidApe]

So I was going to start this program but I was wondering if it would be good to use when trying to lose weight? Say I workout like this on MWF and ran or did cardio on TTH. Would that not leave my body enough recovery time? I would be eating a calorie deficit so I dont know if my muscles would be getting enough nutrients to recover in 48 hours.

It's fine. A lot of people including me are running a calorie deficit on this program. It works well when cutting and will help you to keep muscle mass.

[Tulorrific]

C3W1 today. I love new weights! My initial heavy day, is now most of my light days.

Squat 155
Bench 120
BOR 100
Press 60
SLDL 130
Curls 70
Standing CR 265

[BambooBesar]

Starting this routine tomorrow.
However, since I've been running ICF 5x5 for awhile and I know how much I lift- should I go ahead and test my 10rm tomorrow or put my current 5x5 lifts in a calculator and go from there?

I'm in the same boat - I wanted to start yesterday, C1W1D1, but I had a lurking feeling I should spend this week getting my head around the program and really nail down my 10RM. I totally empathize with the restlessness

After today's 10 rep heavy day, I can say with confidence that the calculator online is really accurate...I have a sweaty towel as proof

Awesome, congrats! Which calculator did you use?

Test your 10 rm today, make sure it is accurate. Spend a little time getting familiar with the routine/movements, etc. Do the same thing Wednesday and Friday. Start the routine next week.

Yea, that's good advice, thank you.

Alright, I'm going to spend the week practicing the exercises for form and testing/re-testing my 10RM.
I've been lurking and reading page after page, asking questions and so on - I'm really excited to kick off on Monday!

[Chrizzly247]

It's fine. A lot of people including me are running a calorie deficit on this program. It works well when cutting and will help you to keep muscle mass.

But do you think the cardio would be too much on the off days? I used to run distance in track and cross country so I have to run every once in a while or I feel lazy

[BambooBesar]

But do you think the cardio would be too much on the off days? I used to run distance in track and cross country so I have to run every once in a while or I feel lazy

I believe that All Pro said that some cardio (1-2 hours a week max) would be ok, but not to over-do it as the program gives you some good cardiovascular exercise. The only issue I would recall is that he advised against extended cardio sessions...

Any of you vets feel free to correct me - I've been digesting the massive FAQ and pages of posts

[banjoman23]

yes thats one of the things that doesnt look right, am I not to reach my minimum fat and protein cals first and make the balance up with carbs. If I eat more carbs my calories would increase. The protein I calculated using: Protein g /KG bodyweight = 2.3g.

And think so about the upload. Im just adding a macro and calorie tab to it.

You don't need nearly that much protein if you're overweight. No offense.
http://forum.bodybuilding.com/showth...hp?t=156452743

[Chrizzly247]

I believe that All Pro said that some cardio (1-2 hours a week max) would be ok, but not to over-do it as the program gives you some good cardiovascular exercise. The only issue I would recall is that he advised against extended cardio sessions...

Any of you vets feel free to correct me - I've been digesting the massive FAQ and pages of posts

Well if I ran like 8 miles which is about 1 hour 2 days a week would that be better or worse that 4 miles in 30 min 4x a week?

[Mainer215]

Does anyone know the Activity Variable for this allpro workout for this formula... TEE = BMR x Activity Variable.

I am pretty much at a desk most of the day and doing 3 weight workouts a week and 2 or 3 (1 hr) running sessions a week

Below from EMMA's post.

1.3-1.4 = Lightly Active (Light daily activity AND light exercise 1-3 days a week)
1.5-1.6 = Moderately Active (Moderately daily Activity & Moderate exercise 3-5 days a week)

I used 1.4 for now. look ok?

As GKC45 said, use 1.3 to start. In 2 weeks take a look at your loss and compute your actual TDEE. Adjust from there.

The formula is just giving you a starting point.

[Mainer215]

Well test day didn't go so well. I failed. I kind of wonder if its because I skipped breakfast this morning. I never skip breakfast. I had to get to the bank early and just grabbed my coffee and went. Got home and decided to go ahead and get my work out done. Results were not good. I failed on 2 lifts. I'm very tempted to retest Thursday but not sure if that will be wise. What do you think?

Squats-160#-12reps x2 passed

Benchpress- 185#-12 repsx1 .second set started to lose my grips so had to sit it down at 8 and regrip and finish out last 4- Failed(total of 12 but had to put the bar down so only 8 counted)

bentover row- 120#-12 repsx2-passed

OHP- 95#-12repx1 95#-9reps FAILED . Was upset that I failed so I tried again. 9 reps again-failed.

SLDL-135#-12reps x 2-passed

Curls- 70#-12repsx2-passes

Calf raises- 120#-12reps x2-passed.

It was probably a bad day or maybe you were pushing your initial 10 rep MAX in your original setup.

Either way chalk it up to experience and keep the same weight for bench and OHP and move on to cycle 2 raising the weights on everything else.

Great job. Pretty good starting weights.

[Mainer215]

You're right, I've already written down my 10rms based on previous lifts and the calculator, and they seem to be quite accurate. However I'm going to follow your advice and do a 'test week'. I'm not quite sure how the following weeks are going to look in regards of lifting,because I am pulling my wisdom teeth 2 weeks in a row, and I might not be able to go to the gym.

Don't worry about missing a workout here or there especially in the beginning. We all have to workout around a life and events that happen. Do the best you can and if you need to repeat a week because of things that go on so be it. This is a marathon and not a sprint so do the best you can and keep on chugging along.

[Mainer215]

ok, so after doing the calcs on EMMAs macro page (see below charts) I just need to double check a few things. I asked something similar but a few things still look weird.

For my current bodyweight of 102kg and 36% BF and my goal of 86kg and 11% BF doing ALL PRO workout 3 x a week and running (1 hr) 2 or 3 times a week:

1) does my REVISED CALS (GREEN BAR) of 2213 cals feel right?

2) Is there a direct relation between number of grams and calories? (i.e. is 1g protein = 4cals / 1g fat = 9 cals / 1g carb = 4 cals)?

3) Does my macro split look right? Fat seems excessive, no?

4) Do my assumed Macros / kg bodyweight seem correct (Please note that for fats it is per lean bodyweight)

5) How long do you think it will take me to reach my goal?

That looks like a good place to start there. Now in 2-3 weeks take a look at your weight total weight loss. At a 500kCal deficit you should lose 1 lb per week approximately. If my conversion is correct 16 kg is approximately 35 lbs so it will take 35 weeks to reach your goal based on your initial calculations. Now you will probably find that your TDEE is actually higher then calculated so this will reduce the time needed to get to 86 kg.

Hope this helps.

[Mainer215]

Anthropoidape, thanks. Guess I'll just chalk it up and finish this week up and start cycle 2 next week bumping everything but bench and ohp. Its so tempting to try again. I just hate failure.

GP, join the club. Everyone hates to fail but we all do. Use that failure as motivation to push to new heights. I think of it this way, if we didn't fail lifting once in a while I could go out and bench my Tundra, and I know that ain't gonna happen. We all have a limit but it it is our job to push that limit every day and aim higher.

Keep up the good work.

[Mainer215]

C3W1 today. I love new weights! My initial heavy day, is now most of my light days.

Squat 155
Bench 120
BOR 100
Press 60
SLDL 130
Curls 70
Standing CR 265

Great job.

Keep on killing it.

[Mainer215]

Well if I ran like 8 miles which is about 1 hour 2 days a week would that be better or worse that 4 miles in 30 min 4x a week?

In my opinion run however you like. If you enjoy doing 8 mile runs then do them. What good is it to do everything strictly by the book, so to say, and not do things you like to do. Yes it may impact your gains a little but I would wager a guess that it will not do them any significant harm. It may leave you a little tired and it may impact your lifts but then you will need to make a choice as to what is more important. Either way you are moving forward and becoming a more fitter you.

Keep up the good work.

[CanadianNoob]

I don't know how I did it..But I managed to complete cycle one without any mishaps!
Little scared to start cycle 2 next week because I know I've got to up that weight like 15lbs on some exercises..But hopefully it all goes well.

[AnthropoidApe]

I don't know how I did it..But I managed to complete cycle one without any mishaps!
Little scared to start cycle 2 next week because I know I've got to up that weight like 15lbs on some exercises..But hopefully it all goes well.

Well done! You're going to love it... I look forward to reading your report after your first C2 day.

[Tulorrific]

I don't know how I did it..But I managed to complete cycle one without any mishaps!
Little scared to start cycle 2 next week because I know I've got to up that weight like 15lbs on some exercises..But hopefully it all goes well.

I think you'll find that at the start of a new cycle, it's actually easier. 12 reps at lower weight is actually harder than 8 reps at higher weight. (Based on 10RM)

[ThanosD]

Which grip should I use on bent over rows? Supinated or pronated?

[AnthropoidApe]

Which grip should I use on bent over rows? Supinated or pronated?

Overhand and wide... pronated if I have the terminology right.

[wtiger11]

Awesome, congrats! Which calculator did you use?

I used the calculator from the first page, about 3-4 posts down.

[tmckeon]

So I was going to start this program but I was wondering if it would be good to use when trying to lose weight? Say I workout like this on MWF and ran or did cardio on TTH. Would that not leave my body enough recovery time? I would be eating a calorie deficit so I dont know if my muscles would be getting enough nutrients to recover in 48 hours.

Just one more note, at 5'9" and 150 lbs, I think a cut would be detrimental. You should at the very least consider being at a slight surplus. I'm 5'8" and at 152, I looked like chit.

[tmckeon]

I don't know how I did it..But I managed to complete cycle one without any mishaps!
Little scared to start cycle 2 next week because I know I've got to up that weight like 15lbs on some exercises..But hopefully it all goes well.

Doing just 8 reps, you'll be surprised just how easy it is. Very deceptive.

[Morti]

Doing two heavy days does require at least 2 days rest. If SLDL seem uncomfortable, start lighter, get your form in line. You get use to it.

2 days in like 48 hours? or like monday and then again on thursday?