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 ^ ^

GET RIPPED!

Naw, just to get away from my old life of spending in front of the computer playing WoW. Plus I'm 36 and slowly feeling my energy sapped away.
But I'm not getting as much progress that I hope that I would.
It's sorta demoralizing in some ways no?

Too slow bro, need to see some results to keep motivated!

This post has been edited by Lucifer96: Jul 4 2013, 03:15 PM

cut sugar and oil intake...try it for 2 weeks...

my current cutting cycle, i lost 2KG per week...
just follow low carb high protein diet....

for motivations:-
Instagram : add those fitness and bodybuilding account

are u getting enuf rest?
dont injure urself..that would b a major blow

There. That's the real problem. You have no actual goal hence you have no motivation. It would have been great if you stick with "GET RIPPED". Most like to show off, hence youtube/facebook/instagram/FORUMS (hint) pics as their motivation giving them bragging rights. For some, its all about fitness, for others its just for personal satisfaction, achieving something you never knew you could.
Pick one.

Too slow a progress? Sometimes the best flowers blooms the last when others have withered away. gituwwwwwwwww

This post has been edited by Far-KingOfSorts: Jul 4 2013, 04:20 PM

Looking at your progress pic is motivation enough. Hahaha.. (getting a tingling feeling somewhere under)

I'm lifting way lighter than you are right now. I injured my wrist as well, I did not gain a single bit on my previous program. I had extreme exertion headaches for over a week. What did I do next?

I bought a wrist strap to still be able to lift while letting my wrist heal
I took a day off and slept over 13 hours to get rid of my fatigue
I switched to a different program focusing on having a good strength base first
I'm eating a lot more now as my previous issue is me not eating enough

About your issue, I don't get it. You wanna lose your body weight while lifting heavier weights?

I did follow something similar to that, but I also can't carry as much when I'm in the gym, I thought I'm getting weaker with that diet.
Seeing what you achieve with that, I might give it another go then.

Define enough rest?
I'm getting about 4~5 hours of sleep every day with no naps. I got insomnia in the past, and my sleeping time's all f'ed up.
I drink quite a bit of coffee through the day. Is that bad?

.. and yes, injuring myself for some no good reason is definitely bad. It's bad enough that I'm not losing enough weight, now that with a bad wrist... it's just (><")

Less? Probably not, since I'm doing my exercise with cambered bar. You're probably talking about a barbell perhaps?
Wrist strap might help. What program are you using now?

AND YOU CAN'T LOSE WEIGHT BY CARRYING WEIGHTS???? I thought I read up somewhere that after I get to enough weights, it'll naturally up my cardio rate or something..

This post has been edited by Lucifer96: Jul 5 2013, 11:14 AM

Yeah, I'm using olympic barbell but my weight includes the bar, so it's still lighter than yours. Sleep is important. I've learned this the hard way. Exertion headache is no fun. I do have some insomnia issue as well though not frequent. My only cure is cough syrup to help out if I can't sleep.

Wrist wrap will indeed help. My wrist was hurting like mad when I was benching just a lil over 25kg, bought a wrap and I don't feel the pain no more and its all healed up now.

I've just switched to Starting Strength to have a strong base before moving on to a hypertrophy oriented program. I've set a target of squatting/benching around 90% of my body weight before switching.

You can with or without hitting the gym actually. But from my short newbie experience, if the food isnt going in your stomach, your poundages will not go up.

Metabolism....I'll leave this to the pros/sifus.

4~5hrs only? man..i dont think its enough..
probably your body wont get enough time to recover itself..
but then again..still up to each person..
our darklight xifu sometimes only sleep for 2hrs only (x_x)

you're not getting a good progress..means what you are doing probably not suit you...

think of people you don't like and get bigger and more shredded than them. self destructive thoughts but name me one lifter who lifts to Vivaldi's Four Seasons. I'm still bulking, so i can't contribute any personal experience, but most people in places with four seasons cut during spring and summer, so that'll be half a year.

This post has been edited by hanselm: Jul 11 2013, 07:26 PM

A good way to motivate yourself is try looking back at your old self before you started training and compare it to yourself now.

You might not look so different but how do you feel?

When I first started lifting, my sole motivation was the thought of being stronger. I made a goal each week instead of a long term goal.
Just small goals such as adding an extra 5kgs to my bench or eating one less scoop of rice and so on.

That helped me with motivation as I always had a clear goal and when you achieve it, you feel really good about yourself.

Now it comes naturally and I don't need to set goals and I myself feel like a wreck if I don't do my workouts.

You have to remember results take time. If you think it takes a few months to get a ripped body then you will definitely lose motivation.

You have set a long term goal but setting these small goals, it will help you get to your ultimate goal and keep you motivated.

i think as a beginner, the proper way to see ur progress is by taking picture on a weekly/daily basis.... before i started gym, i was on 65kgs with 15-18% body fat... n after 2 months I was still on 65 kgs but my abs were visible even i cud see vains on my biceps/chest..... what i did was i track my calorie intake by staying on maintenance n i ate cleaned for the 1st 2 months without having any cheat meal/day... but once ur metabolism has been increased, ur diet can be quite flexible..... whatever it is just make it simple and enjoy ur meal/life/diet man, being too strict with ur body n not enjoying what u r doing will slow down ur motivation and at the end of the day everything will go back to square one.... just enjoy what u r doing coz thats what will keep u going.... for example, there r a lot of diets outside there, paleo,IF,carb cycling and etc... pick one that suit u well or just eat less by tracking ur calorie... u may find this abit complicated at the beginning but after a week this thing is nothing man.... just a simple math like one plus one.... nothing comes without a cost, n handwork is the most important... gud luck!

P/s - focus on compound exercises especially DEADLIFT!!!!! be a gud deadlifter n please hit ur legs coz we have bigger muscles there which will increase ur metabolism n burn fat!!

i can relate to u bro, its DIET. seriously...
even if u dont go to work and work out 5 hours a day, but if ur diet is like a fat greedy person it will still gain back ur fat...

but mine is worse, i have gastric, which requires me to eat very frequently...
but after taking medication for gastric and watching my diet (i only eat once per day....else i only drink milo or water) now i am losing 2kg every 4-5 days without doing any exercises...except some minor walking to work exercises...haha

This is recipe for disaster. You are not having a good diet but you are starving your body from nutritions. Guess you might be proud losing 2kg every 4-5 days without needing to even do some exercises.

This post has been edited by alien9: Jul 22 2013, 01:26 PM

yeah, did think of that...problem is, my old diet gave me "over nutrition"...thats how i gain fat!
plus i didnt say i dont eat whole day at all... :3

anyway, i planned to drop till around 60+kg before i start maintaining it....back then i was over 84 kg!!

This post has been edited by kaizer3000: Jul 22 2013, 03:46 PM

It's not the nutrition that makes you fat, it's the calorie and yeah, you did said you eat a one meal a day and drink milo and water. Sure, I really wish you'll success to get that 60kg but bear in mind, you are losing a lot of muscle mass with your current diet. Prepare yourself to be not able to eat much because of scared of gaining weight.

lol..dont think i hv much muscle mass at all...i was really skinny to begin with...then an accident happened to me causing me addicted to eat n eat n eat...

i just think of my diet as...er...berbuka puasa?

This post has been edited by kaizer3000: Jul 22 2013, 07:46 PM