Get free ebook "Everything you want to know about fat loss."

I want to thank everyone who follows this blog of mine. I am so thankful that I am going to give away a free ebook "Everything you want to know about fat loss". (Worth $29.95) Everyone that views this blog and the reaction of you all really means a lot for my motivation. As many of you who have tried a similar Body Transformation know, it is really not easy. You need all the motivation and support that you can get.

So far at the beginning of week 4 of my muscle building transformation, the hardest part has been to keep eating right. I am supposed to eat at least 5 meals per day, but with my work and all it is really difficult to keep it going. Mostly I just have 3 meals, but I take an extra protein shake which counts as a meal and I also have a snack of fruit in between meals sometimes. I have really upped my lean meat protein intake, and I am having 1-2 scoops of whey protein everyday. I don't eat any processed meats, like mince or sausage and I don't use as much butter and sauces for cooking. Also having more salad and fresh vegetables, but I'm still not eating enough fruits, so I have to improve on that.

I am also having a few cheat days during the week. Like this weekend was a bit bad. Had a rock and roll 30th bday party on Saturday and had a big ribs and kebab BBQ with cheese and bread platters. Also drank a lot which has a bunch of bad things, like all the calories I took in just from the vodka and redbull. Also, because of the bad hangover I resorted to staying in bed most of the next days only eating microwave dinners. BAD! Anyway, I am so confidend in my body building program that I'm sure it won't matter that much in the end.

Oh, I almost forgot telling you about the free Ebook that I am giving away. In order to get the free ebook, you have to Email subscribe (go to left top of the blog). It works with feedburner, so I don't worry I won't give it away to spammers. As soon as I see you subscribed, I will send the free ebook in PDF format to you via email.

Please feel free to comment on my posts and give advice or ask questions, it really helps a lot. If you are a first time reader, you can also read why I started my Body Transformation.

Articles you may also like:

1. Before Photos and Week 1 of my Body Transformation

2. Photos and Progress report after Week 3 of my Body Transformation

3. Full Workout Routines and advice for Muscle Building

4. Best Exercises for Chest Muscles

My Body Transformation Results after WEEK 3!

The end of Week 3 of my Weight Loss and Muscle Building body transformation has finally arrived and I can say that there definately has been improvement that I can see. I feel great, I can lift much heavier weights and I feel stronger. There is still a long road ahead, but I'm full of confidence at the moment and my self motivation is at an all time high. So I'm ecstatic about that.

So how exactly have I improved since I started my Body Transformation? Check out the before and after pictures for comparison. I have picked up at least 1kg of lean muscle, because I weigh 70.5 kg now, and I can see that I have lost some fat as well. So hopefully I bring down some more fat, but I am positive that I will steadily continue to pack on muscle and weight from now on forth. Well as I promised, here are some of the pictures that I took today. (Still a long way to go to hotness though, hehe.)


Before: --------------------------------------- After:
















Week 1: 69 kg ---------------------------- Week 3: 70.5 kg


















Week 1: 69 kg -------------------------- Week 3: 70.5 kg

I hope you will continue my journey with me. I am sure there will be a lot of interesting surprises on the way to hotness. Subscribe to stay up to date with my progress, I will continue to keep you posted on my progress, I will also upload more workouts and exercises and give you the latest on my muscle building programs and guides that I use. Until next time...

Articles you may also like:

1. Before Photos and Week 1 of my Body Transformation

2. Can I go Workout on Caffeine?

3. Full Workout Routines and advice for Muscle Building

4. Best Exercises for Chest Muscles

How did I survive the first 2 weeks of my Body Transformation?

Setting of to the local gym I was really excited and motivated for my new weight loss and muscle building Body Transformation. Full of confidence that I will be able to keep up with all the heavy training and dieting. But all was not as easy as I thought it would be...

I quickly realized that I am not as fit or strong as I thought I was. I decided to just get my body used to all the exercise first and do all my workouts at 60% max lift weight. I kept going with my workout program and worked out 5 days per week for the first 2 weeks. The second week I started working heavier weights and really pushed myself to fail each set. Could really feel the pump, hehe. I kept to my fat loss and muscle building diet, which includes an average of 4 means per day. Eating mostly lean meats, healthy carbs and vegetables and salad. I also had a protein shake or two on all my lifting days.

What is my workout split? I decided I am going to use a 3 day workout split, meaning I have a day 1, day 2, day 3, and then I start with day 1 again. Sometimes I take a break on the 4 day and start day 1 after that. For starters my muscle building workout program consists mainly training my all my bigger muscles, different muscles each day so I don't over train and my muscles get enough time to rest and get stronger.

I will post a full workout split and the exercises with sets and reps in another post later, but here are the basics:

Day1:
- Warm up (5 minutes tread mill and stretching)
- Chest
- Legs

Day 2:
- Warm up
- Shoulders/traps
- Biceps/forearms
- Abs/core
- Cardio 15 mins

Day 3:
- Warm up
- Back/lats
- Triceps
- Cardio 15 mins

I was pretty sore and stiff the first week, but I am already feeling better and I can see how I got stronger, already lifting a lot more, and not getting so sore anymore. The diet is pretty difficult to hold without cheating as my girlfriend still wants to eat pasta and bacon etc. sometimes and of course then there's the weekends, where all the housemates party and drink and barbeque (We South Africans like our BBQ) So I guess I am still cheating at least 2 days out of the week. But mostly I improved my diet a lot. I will upload my next pictures at the end of week 3.


Read more:

1. How and why I started my weight loss and muscle building Body Transformation

2. Week 1 of my body transformation with before pictures

3. Foods that burn fat

Home Page of my Body Transformation
Technorati Profile

Start of My Body Transformation!

For my entire life, I have been a scrawny guy with a kind of petite build. (Got it from my mother, I guess) Average weight 65kg, 1.74m. And now that I'm older (30), the metabolism is not what it used to be and I have too much excess belly fat. Being naturally lazy (always thought just smart) I have never really exercised or did training of any sort, cept for some sports back in school. Thus my body is not in great shape. I have also been drinking and smoking quite heavily for most of my life. But now I'm planning to change all that with an all new body transformation!

I have quit smoking heavily for about a year now, and now that I am 30, I'm getting scared that my best and healthiest years are getting less and less. Starting with my 30's I realized that I will never be in better shape than I am now, If I don't make a complete body transformation.

So what am I going to change? I joined the Fitness and Health Centre (Gym) where I am going to start with a workout plan, training at least 4 days per week, doing mostly weight lifting exercises to build muscle. I am going to completely stop smoking, drink less. I am also going to start eating right. LESS junk food, fatty food, white carbs, processed foods and MORE Protein (including whey protein shakes), fresh vegetables, fruits, salads and only healthy carbs like brown rice, whole grain bread etc. (Also going to take regular vitamins) In addition to all this I am going to try out all the things I learned from Weight Loss, Muscle Building and Six Pack Abs guides.

You can read reviews etc. about these various guides and programs on Http://HelloSixPackAbs.com. For building lean muscle I am following the popular Vince DelMonte's No-Nonsense Muscle Building, for more guidance on calorie shifting and how to eat correctly for weight loss, I am using Fat Loss 4 Idiots. For getting rid of my excess stomach fat and getting perfect six pack abs, I am following the programs set out by Mike Gaery's Truth About Six Pack Abs.

So, why did I start this blog with all my rambling? I started this blog to chronicle my body transformation from week 1 as a motivation for myself and as a guide for others that want to try the same. I'm also testing out the various guides and programs mentioned before to see if there are any truth to their claims.

What will I post on this blog? I will post my progress, including weight, measurements, photos, workout programs, diet, recipes and everything else related to my body transformation

What are my body transformation goals? I want to gain weight, building lean muscle, at the same time lowering my body fat %. I am aiming to gain 6 kg of lean muscle in 6 month's time.

I hope you all will be interested in my blog and will follow it closely. I will try to update frequently, so subscribe. Also feel free to comment, give advice, motivate, or share your own personal experiences.