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.

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

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

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

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