How Much Muscle Can An Average Guy Gain In Just
12 Weeks
Follow My Online Muscle Building Workout Diary
I know what it is like to be skinny and unnoticed, spending hours in the gym and wasting money on supplements thinking this was the way to gain muscle fast. On this page you can follow my progress from start to finish as i test out one of the hottest muscle building routines!
I know what it is like to search for a muscle building workout program that will work for you. When i was looking for a program i became frustrated that i could not find any progress journals of real people and real results from following a muscle building program.
That's why i have created this page, to document my progress. Not only for my own personal reference but also to show others what can be achieved when follow the principles of a muscle building program.
Follow My Muscle Building Workout Progress Journal
I am tired of being skinny and unnoticed and basically damn right unhealthy. No one cares about the skinny. There are thousands of fat loss programs around for people who want to lose weight, but what about those of you who want to gain weight?
I am going to share with you my 12 week muscle building progress journal from day 1 to day 84 and beyond. You will see that an ordinary guy can gain muscle and get a great body in just a few weeks when following a program that works.
Follow my muscle building workout diary for the next 12 weeks is at the bottom of this page. How much muscle gain and fat loss can i achieve in just 3 months? without fancy supplements, drugs or a personal trainer. 
How to gain muscle fast? is probably the most common muscle building question. We live in a world of fast food, instant this and instant that, and expecting results from a workout program is no different.
On the following pages i am going to share with you my muscle building story. You can follow my progress week by week to see how much muscle i can gain in just 12 weeks. Updates will include body measurements and statistics and photos.
A Brief Story
I have never really been into fitness training and at school is was always the last guy to get picked for teams when playing sports. This was mainly because i was the skinniest guy at school and considered the weakest by other kids.
In my teens i attempted following the routines you see in bodybuilding magazines and using expensive over hyped supplements. I was nieve and fell for every muscle scam you could think of. After a few months i got no results and had an injury from not training correctly. I pulled my biceps muscle and was totally put off by training.
As i grow older i tried to eat more to gain weight but no matter what i ate and no matter how much i ate i just could never seem to gain weight. I put this down to a super fast metabolism and rubbish genetics. Was this a valid reason or was i just using this as an excuse? 
As i went into my twenty's i began to put a little weight on but it was in all the wrong areas and in the form of fat and not muscle.
I am just a normal guy with a hectic life. I am going to find out if it is possible to gain muscle and lose fat without drugs, rubbish supplements or wasting my time.
Is It Possible To Totally Change My Body In Just 12 Weeks?
When searching the Internet for a solution to gain muscle fast, i came across
www.muscle-building-coach.com. The site basically tells a story of Vince Delmonte a former skinny guy from Canada who has gained over 40lbs of new muscle in just 6 months.
On reading through the web site i was very impressed with the content however very skeptical at first as i had never spent money on a muscle building program before.
If Vince can gain 41lbs of muscle then i wonder how much a normal guy like me could gain. I have no real training experience, i am unhealthy, unfit and have a very busy / stressful life. Oh and i like a beer or two at the weekend. Is it possible for me to make gains as others have? Read on to follow my progress.
Before Stats
Follow me as i follow the No Nonsense 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. I am going to use the pages on this site to document my progress throughout the challenge including measurements and pictures.
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 wouldn't 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 critical eye.
My initial statistics were as follows:
Weight 207.2lbs
Waist 38.5 inches
R Biceps 15.5
L Biceps 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 measure and fat caliper readings.
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.
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, and to be honest i don't want to look like a freaky bodybuilder, i am after that fitness model look.
My main goals for the next 12 weeks are as follows:
1. Reduce my body fat to 12% or below
2. Increase my lean body mass by 20lbs or more
3. Reduce my waist to 36 inches or below
I believe that these goals are realistic and achievable in that time frame if i put in 100%.
Possible Problems to overcome
With my current job i work a variety of different hours which cover a 24hour period so i do a combination of day and night shifts. Mostly my shifts are 12hours long so that doesn't 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. Finding the time to train is going to be the hardest part of starting the program. The second hardest part will be sticking to it.
Read My Journal Entries
Week 2 |
Week 3 |
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Week 4 |
Week 5 |
Week 6 |
Week 7 |
Week 8 |
Week 9 |
Week 10 |
Week 11 |
Week 12 |
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Each of the above entries gives a summary for the week and every few weeks i will update with pictures and measurements so you can truly track every aspect of my muscle building workout.
Imagine stepping on the scales each week and seeing an increase in weight. What would you look like with an extra 10-20lbs of newly sculpted muscle on your body. This is how it was for me. Each week i have stepped on the scales and done my body measurements and have gained brand new muscle on what seemed like a weekly basis.
The Program I Am Following
There are lots of different muscle building programs to choose from, some are better then others and some are just a waste of time. Most routines that you see in magazines are just generic routines aimed at the genetically gifted or steroid user.
If you are naturally skinny and find it hard to gain muscle like me then you will know that most muscle building programs simply do not work.
When searching the Internet for a solution for me to gain muscle and stop being the skinny unhealthy loser i was, i came across www.muscle-building-coach.com This was home of Vince Delmonte's No Nonsense Muscle Building Program as i was very impressed with his own transformation story.
On reading through the web site i was very impressed with the content however very skeptical at first as thought maybe this would just be another waste of money and time. I have been ripped off in the past and didn't want to be again.
After searching the internet i found some really good reviews about the No Nonsense Muscle Building Program and about Vince. These reviews were not from any old idiot that writes crap on the internet but from people who have actually used the program and documented their progress.
I took the plunge and purchased the program and was pleasantly supervised with what i received. The program and membership access was delivered immediately so there was no waiting around i could start following the principles. And i spent about 2 solid days reading the program and watching the videos.
My only regret was that i did not read all the material and i was keen to start training straight away. Had i read and watched the whole package first then i think i would have made better gains in the first few weeks as would know exactly what i was doing.
Further on in this page i review all of the content which comes within the program. The first thing i did was start reading the book. I was very impressed with the content and not only does it include all the training information you need in order to build muscle but also certain tips to help achieve your goals and change your life.
What i learnt when following this in the first few weeks is that changing your body is not easy. The principles are remarkably simple but the process takes alot of hard work and determination. If you are not determined to gain muscle and look your best then this or any other program will not help you.
Have you ever been on one of those over priced muscle building sites which take ages to show you the price of their over hyped programs? The cost of No Nonsense Muscle Building is a mere $79.99
That's less then 2 tubs of protein powder,
less then a months gym membership,
less then every other muscle building program on the internet.
$79.99 sounds alot of money at first and i was a bit hesitant to pay that for a muscle building program but when you start to look at what you normally spend money on you will be surprised at how little it actually costs, and its a one off payment with life time access to updates.
I used to spend over $100 a month on junk foods, take outs, beer and other crap. By following the principles in the No Nonsense Muscle Building Program i no longer spend any money on junk food and i am actually $100 a month better off, so the way i look at it not only has this program given me a better body but also saved me money.
Attention Hard gainers! your screwing up in the gym and its not your fault
There is a lot of duff information out there in bodybuilding magazines and on the internet, and can cause a hard gainer to burn out and get weaker than actually getting the body that they want. I used to read all the muscle building publications thinking that the advice given by these pro bodybuilders would actually work for me.
The only thing holding you back from getting the body you have always wanted is YOU!
Stop making these 20 classic workout mistakes which are keeping you from the body of your dreams. This Free Ebook contains vital training info for muscle building and fat loss. If i knew the information years ago that i do today then i would have had a better body ages ago. These 20 mistakes are so common that you wont even realize that you are making them.
This ebook is free and just a taster of the great content of the No Nonsense Muscle Building Program.
Download This FREE Report Instantly (Right Click 'Save As' To Download)
Do You Believe Everything You See And Read In Magazines?
Have a look at this shocking video clip and you will hear what pro bodybuilders are saying about the bodybuilding industry and the lies which come from it.
Do not buy another supplement until you have seen this.
Have you ever bought a muscle magazine and seen all those 'product reviews' and 'before and after shots'?
Most of the magazine companies are owned by one supplement company or another and get guys that don't even use the supplements or who are taking something else to advertised their products.
The No Nonsense Muscle Building Program has taught me that to build muscle you do not need bogus supplements, and in fact during the first few weeks i didn't use any supplements and made excellent gains in muscle size and strength. There is only 4 supplements that you should consider taking and believe me these are not the ones that you think they will be.
What Would You Look Like With 20lbs More Muscle On Your Body?
Ask yourself this question. Picture it in your head, this is exactly what i do. My main goal is to gain around 20lbs of lean muscle mass in 12 weeks. Everyday i would remind myself of this goal and look at muscle building pictures of physiques that i want to have.
I don't want to be big and freaky like a pro bodybuilder i just want to have that men's health cover body look and feel better about myself.
Knowledge IS Power Without knowing how to train, when to train and what to eat then there is a high chance that you are wasting your time in the gym. If you fail to plan then you plan to fail.
I am not a fitness expert, personal trainer or weight lifting coach. I am a regular guy with a regular job who has totally transformed his body by following a simple yet effective muscle building program.
The No Nonsense Muscle Building Program Has Taught Me
How to set goals you can actually achieve
Stop wasting your time in the gym and start thinking smart, this is the only way to achieve your goals. You can apply these principles to both weight training and general life.
What you need to eat to gain rock hard new muscle
Nutrition is the most important factor when it comes to gaining new muscle and weight. Just by switching what i ate i made rapid progress in muscle gains.
The benefits of weight lifting
There is more to weight lifting then just building muscle and strength and it can have a positive effect on all aspects of your life.
The principles of weight gain
These are the hidden secrets of weight gain and muscle gain. There is really no reason to call yourself a hard gainer, i have ditched the title now.
Which supplements will help you gain more muscle then ever before
Believe it or not you do not need supplements to get big, there are 3 or 4 that are worth considering and you will learn the truth about the billion dollar fitness industry that is robbing people of their hard earned cash.
My exact 12 week training routine
Follow the routine i used to gain over 20lbs of rock solid new muscle and cut my body fat percentage in half in just 12 weeks.
Hard gainer training routines for a whole year of training
A whole years worth of training routines that will constantly shock your body into growing new solid muscle.
How to get 6 pack abs
Getting ripped abs is not as hard as people say and with the right training you can get 6 pack abs in a few short weeks without doing any sit ups.
Which exercises you must be doing in order to gain muscle
There are hundreds of different exercises, i am going to show you which ones you need to be adding to your program if you want to make massive gains in size.
No Nonsense Muscle Building
Download this program instantly and start gaining muscle as soon as you start applying the training principles, it only took me 3 weeks to start seeing results from this training program.
Every single page of this book contains relevant information on building new solid muscle, my advice is read it from cover to cover.
The No Nonsense Muscle Building book shows you exactly everything i did to gain over 20lbs of new lean hard muscle in just 12 short weeks, with no steroids, no supplements and no hype.
"Everything you need to gain massive amounts of muscle mass all in one place."
You Get The Following FREE Muscle Building Bonus To Help You With Building Muscle And Weight Gain
This is what i think of them
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A Look At The Members Area
To give you an insight into the program i have put together this simple video which shows you the members area of the No Nonsense Muscle Building Program. Everything you need to start the muscle building program is in the one place.
The picture on the right shows the welcome page of the members area. Here you get access to all the tools you need to build muscle.
On the left hand side are the links to each aspect of the program. Each link takes you to a new page where you can download each product.
When i signed up for the program i got lifetime access to this members area. This means that whenever any of the products is updated i can get instant access to it.
Most review sites fail to show you the actual product, in many cases these people do not even have the product. On this site you will find my review of each part of the No Nonsense Muscle Building Program as well has my progress because i am actually following it.
You don't have to purchase the program to get advice from Vince on muscle building. This is another aspect as to why i opted for this program over any other. Vince is willing to help anyone not just the people who buy his program.
The weight lifting video has become a popular method of learning techniques and routines. Some sites on the internet you have to pay a subscription and you get access to workout video databases and exercise demonstrations and so on.
These 10 free videos which i am going to share with you are from Vince Delmonte and they are a fantastic way to learn.
These videos have helped me throughout my program and contain a lot of great information.
To get your 10 free weight lifting video coaching lessons simply use the link at the bottom of the page. You will save yourself over $40 which is the advertised price of this program.
The idea of these coaching lessons is to uncover some truths about weight lifting and muscle building and steer you in the right direction to make excellent gains in size and strength.
Download 10 Video Coaching Lessons For FREE
About The Author
Vince Delmonte knows what it takes to build muscle, lose weight and overcome muscle unfriendly genes in the shortest time possible. He was so skinny growing up, he earned the nickname Skinny Vinny from his friends.
Competing in long distance sports such as running and triathlon for ten years did not help improve his chances of overcoming his muscle unfriendly genes.
Over the course of six months, Vince gained over 41 pounds of rock-hard muscle and climbed the scale from a scrawny 149 pounds to a muscular 190 pounds without drugs, without a lot of supplements and training only three days per week.
After entering the world of competitive fitness modeling he became the Canadian Fitness Model Champion in his third show ever! His transformation even caught the attention of the International fitness magazine Maximum Fitness which featured a 2 page spread of his transformation story.
Vince has an Honors Degree in Kinesiology and has been a Personal Trainer for five years. He now shares this information with anybody who is serious about building muscle - especially skinny guys who can't gain muscle weight. Just recently he has authored the brand new e-book "No Nonsense Muscle Building: Skinny Guy Secrets To Insane Muscle Gain." This is a 199 page manual that teaches skinny guys how to build muscle and gain weight quickly naturally and in less time.
Vince believes that the majority of skinny guys are mislead and misinformed with what it takes to build muscle. Naturally skinny guys need to play by a different set of rules and his mission is to empower and inform each client to reach their true genetic potential completely drug free.
Vince DelMonte is the author of No Nonsense Muscle Building: Skinny Guy Secrets To Insane Muscle Gain found at www.Muscle-Building-Coach.com
