I've just started on doing bodybuilding, following allpro's guide into the third week now. Have some questions to ask.

1. I'm 172 weighing at 80~81kg. For the past 3 weeks it had not exactly gone down. Why is that? Muscle gain? Or just fats that's refusing to leave the body?
2. I'm doing barbell with 20kg weighs mostly. Do I include the weight of the barbell itself? Or does the weight includes the extra weigh that it comes in? (dont' know what's it's called, round dish on the sides) I'm trying to log my progress.
3. What's a good motivation to carry on with the regime? I'm on the third week and frankly I think I need some motivations to continue on.

Thanks for the help.

Stickies bro. For motivation, there's a thread in this section just u need to search for it. Gud luck.

1. check your diet. could be your cals, sugar or carbs intake is high
2. The normal 2lbs no need la, but olympic bars need to be counted.
3. Mix around with your gym people, but of course dont be that annoying mofo. watch vids of mr olympia training etc.

Halo, if you are trying to lose weight but haven't be able to lose any in the past 3 weeks, that means that you need to cut down your calories or increase activity level.

1. If you want to lose weight, you must create a caloric deficit, which means that your body burn more calories than the food you eat.

2. We usually do not count the weight of the bar, those round dish are called weight plates.

3. You've committed for 3 weeks, that's a great start, keep it up! For motivation, I usually watch youtube videos. For me, the best motivation is to have a workout partner.

Yea he is right, you should go check out the stickied threads, they are helpful and informative. I suggest you to at least have a rough understanding of the basics of losing weight or gaining muscle. It can be very motivating too, when you know what you are doing, well for me at least.

1. Mirror is the best measurement device at your current stage. Since you are a beginner, muscle mass is easily build up so you MIGHT be losing weight at the same time building muscle mass (called beginner's advantage) so the weight will stay the same, but you should see any differences on the mirror. IF there's no differences on the mirror measurement, you might need to fine tune your diet.

2. Always count the barbell weight. You are lifting the barbell too right? Not the weight plates alone? The 7" Olympic Barbell weights 45lbs while the normal short bar is 25lbs IIRC.

3. For beginner's I would recommend routines such as Stronglifts 5x5. Why? Cause it has 'build-in' motivation driver. Read more about that.

Are u sure? i'm pretty sure we count the weight of the bar.

sorry man, my mistake. i usually do not count the bar lol.

This post has been edited by han2019: Apr 12 2013, 07:35 PM

why dont you count the bar weight?

cuz i don't know the weight of the bar.. lol i went through googles, people do add it to the total weight they lift...

nowonder the numbers are so big.... and that they are 315, 455, because of the 45lbs barbells..

This post has been edited by han2019: Apr 13 2013, 01:59 PM

455 minus off the 45lbs is still very great may it be deadlift or squat

Thanks for the answers so far.

I've already read up the stuffs on the stickies, none are too much towards what I wanted specifically (><")

1. I installed myfitnesspal app, and the first breakfast I had gave me a fright actually. My 4 pieces of bread with kaya, butter and teh C gave me more calories than anything I would eat for the rest of the day. It's a painful revelation since it's basically my daily breakfast.
2. I've no idea how much the bar's weight is, but whenever I install in the plates, it's pretty heavy by itself. Guess I'll throw it up the weighing machine later this evening to weigh in how much it's worth. Time to change those log numbers.
3. As for the gym buddy, I've been thinking where to get such a person, I'm not exactly a "hey there man, how's it doing!" person. Think it's a must since I'm doing bench presses by myself, it's quite a bother actually.

Stronglift's 5X5 is better than allpro? Seems rather short of a workout at my current weight (only carrying a wimpy 20kg + barbell weight) at this point. I'm starting to see some difference actually for my body.
Will start with strong lift later up for tonight's gym session I guess. Thanks for the recommendation.

2. Regarding the bar weight , just dont get hung up with the actual number though, just worry about trying to lift more weights than last time.

This post has been edited by han2019: Apr 13 2013, 03:00 PM

Naw it's just for my logs, but yeah it makes sense too.

I just read about allpro. Imho, it would be more suitable for beginner if there isn't anyone guiding your form. Because you do more reps and lighter weights in allpro compared to 5x5.

With more reps, it allows you to do more on that particular exercise for motor learning mastering the technique. It is also easier to get a good form while it is light.

Was referring to this:

The first week do all 4 sets for 8 reps.
The second week do all 4 sets for 9 reps.
The third week do all 4 sets for 10 reps.
The fourth week do all 4 sets for 11 reps.
The fifth week do all 4 sets for 12 reps.
If you got all of the required reps on the fifth week then increase the weight by 10% and

repeat the cycle.

This post has been edited by han2019: Apr 13 2013, 03:23 PM

Yeap, the exercises are all almost the same 'cept for deadlifts which is 4 sets of that week's rep instead of just 1 set of 5.
Strong lifts goes for less in any given day too.. but then again, we start light with all pro.

Logically thinking, you are lifting the barbell too right? So why shouldn't the barbell weight not be counted? If you don't know the weight, it's very easy to ask someone in the gym about that.

I'm on the same routine as well (if it's Allpro's simple beginner routine). If it's an olympic barbell, you have to include it. 20kg is not light enough to be neglected.

I'm on 2nd cycle (week 3). But I've failed my 12 rep on my first cycle, so I'm pretty much on the same weight (with some slight adjustments). Though today I've made an accomplishment, I completed everything with 10 reps on heavy day. I've never been able to complete my OHP and curls. I guess that's motivation for myself.

And I guess you didn't go through the Q&A on Allpro's right?

Q15: So I managed to complete all reps for both work-sets for all exercises on my "test day" (heavy day of week 5). How much should I increase my weights for those exercises?
A: You should add 10% to each exercise that you passed, and don't forget to include the weight of the bar. For example, if you use an Olympic 45 lbs. bar, and you load that with 55 lbs. for squats, you would increase the weight up to (55 + 45)*1,1 for the next cycle, which would make it 110 lbs (again, this includes the barbell).

This post has been edited by GameFr3ak: Apr 16 2013, 12:07 AM

Fourth cycle at this point. Losing drive for it.
I'm up at 50kg for most program except for overhead barbell press.
.. and I'm still at 80kg of weight!

New questions.

1. How do I stay motivated?
I've just sprained my wrist a few days back, that and given the fact that I'm not losing my weight effectively sorta starts to wear my patience and drive really thin (pun intended)
2. How long before I start to look like the figure that I want.
Like buff'ed! I mean, I do start to see my shape coming up, but it's not as fast I as I hoped it would be. It's sorta demoralizing that way.

(><")

What is the purpose u lift/going to the gym? Do you remember why you started?

This post has been edited by Far-KingOfSorts: Jul 4 2013, 03:04 PM

Slow progress still a progress bro ^ ^