Before Starting My Muscle Building Routine Pictures and Stats

Follow me as i folow the No Nonsesne muscle building routine. Over the next 12 weeks i want to share my progress with you so you can see just how much muscle a normal guy can build in just 12 weeks.

The first step of my muscle building program was to plan on a calendar the days which I was going to train and also the times, this way I knew exactly what I should be doing and when, and there would be not guess work involved and i certainly wouldnt be winging it.

I took my before photo and before measurement and I was shocked at how out of shape I looked. Its not until you see yourself in a photo that you actual can cast a critcal eye.

My initial statistics were as follows:

Weight 207.2lbs
Waist 38.5 inches
R Bicep 15.5
L Bicep 15
R Thigh 23
L Thigh 22.5
Chest 42
R Calf 17
L Calf 17
Body Fat 19.85%
Fat Mass 41.08lbs
Lean Mass 165.92lbs

All measurements are based on tape meaure and fat caliper readings. They are not 100% acurate but are close to.

The pictures were a hard hitting message that I looked like crap and need to sort myself out. Looking at the pictures throughout my body transformation challenge really helped me to stay focus on my goals and gave motivation to train.

The measurements where taken with a digital scales, fat calliper and a tape measure.

My Goals

I had to be realistic with my goals. There is point stating that i was going to look like the Hulk in just 12 weeks because i know this is not possible.

My main goals for the next 12 weeks were as follows:

1. Reduce my body fat to 12% or below
2. Increase my lean body mass by 10lbs or more
3. Reduce my waist to 36 inches or below

Possible Problems to overcome

With my current job i work a variety of different hours which cover a 24hour peroid so i do a combination of day and night shifts. Mostly my shifts are 12hours long so that dosnt leave many hours left in the day.

When i am not working i am looking after my 4 year old daughter who is very energetic and requires a lot of attention as 4 year olds do. She is also at school and gets home work etc..

The Muscle Building Routine I Am Following:

The program i am using over the next 12 weeks is the No Nonsense Muscle Building Program by Vince Delmonte.

A complete training package designed for people who find it hard to gain muscle size and strength.

Get a copy of this muscle building routine and experience the results for yourself.

Go to the next week

Week 1

Back to my muscle building progress story