Progress - Week 9 of my Body Transformation

My Muscle Building and Weight Loss Body Transformation is going pretty well. Week 9 has just started and can really see the difference in the mirror every week. Where I started by bench pressing 40 kg, I am now bench pressing 60kg. I started my dumbbell curls with 10 kg and now I do my sets with 15 kg dumbbells. My Triceps exercises went from a 6kg weight that I use to 10kg weights. Where I started with 50kg quads press, I now work it at 80kg. Overall, I see more than 35% increase in strength! If haven't seen my before and after photos at week 6, you should take a look at it. And it is all thanks to the super cool Muscle Building Program that I am using.

I do a lot of my exercises right here at home. Going to an expensive gym is not needed anymore, you can buy all your basic exercise equipment for pretty cheap. I came across HelloSixPackAbs's Amazon Store, where you can get great deals on all exercise and fitness equipment and supplements. You should definately check it out if you are interested in working out at home.

So what else have I been up to? I have started to make exercise videos of all the exercises that you can do at home and are starting to upload them with full instructions and tips on my website, Hellosixpackabs.com. I will also upload more after photos of me in a week or 2's time. If you want any additional advice or if you want to give me some feedback feel free to comment.

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

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