End of my First 12 Weeks of my Body Transformation

This week was the end of Week 12 of my muscle building body transformation while on the No-Nonsense Muscle Building Program. I am by no means finished with this body transformation, but being finished with the first 12 weeks, means that I am not a complete newbie to muscle building and weights training anymore, and that is definately a good thing.

So where's the After photos? I am going to take them soon as I have time and put them on the blog, so look out for that. I made some pretty good progress even though I couldn't really hold out with my diet, cheating a lot and stuff, hehe. I also got a bit lazy the last few weeks, when it was so hot here in London. The airconditioning at our gym really sucks bad, so that didn't help a lot for the motivation.

Where to from here? I am going to change my workout split and routine this week and start with some fresh exercises next week to keep the body guessing. This way I will get more muscle growth.

Keep tuned for the after pictures coming up!

Body Transformation Week 11 Update!! 1 More week to go!!

Week 12 of my Body Transformation has almost arrived and not a moment too soon I think. While I have made great gains, I was really starting to slack these last few weeks. Only working out every second day and really cheating a lot with my food. But After next week, when I finish putting up my after pictures so you can see my great abs. (or lack of them), I am going to start a revamp my diet, and start a new workout routine to keep everything fresh.

While my muscle definitions has really gotten better, I didn't pick up a lot of weight, and didn't lose so much fat either. I am sure when I restart my muscle building program that I will see even more gains. Patience is the key, I guess.

So please watch out for my next post, because that will be the one where I grunt and groan and show my muscles and then it's up to you guys to decide if my hard work paid off and how much it did. Until next time then...

My Biceps Exercise videos

I am currently in the process of making exercise videos. I am filming how to do all the different exercises to workout all main muscles. With the video I also give an overview of the exercise, steps how to do it correctly, helpful hints and tips and also some warnings. It's still a work in progress, but I decided to post a few so that I could get some feedback on them.

Here is a link where I do concentration curls for biceps. There are also other videos for biceps, like the video of me doing Standing dumbbell Curls. And then also my favorite exercise, Hammer Curls, which hits your forearms pretty hard too.

There are also some other exercise videos if you want to have a look.

Would appreciate all feedback. Thanks a lot.

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.

My Muscle Building Before and After Photos (Week 6))

The end of Week 6 of my Muscle Building and Fat Loss Body Transformation has arrived and as promised I took some photos! Since the start of my body transformation I have gained about 3 kg. I had a problem with the scale in the beginning so I am not sure if my starting weight was right. Although I cheated a lot with my eating, (eating far too fatty foods during lunch and also not enough protein, because I work away from home) I stand by my motto which is that the mirror doesn't lie. I still have tons of work left, but I can definately see some overall improvement in my body.

Well, here are my muscle building before and after photos:



Week 1 -----------------------------------> Week 6



































And no muscle building before and after photo post would be complete without some posing and muscle flexing photos, so here are some of my shots, hehe. You can also see workout videos of mine. See my Dumbbell Curls Video for instance.



Well, like you can see, still a far way to go. Normal body transformation competitions usually give you 12 weeks to transform, so according to that standard, I am halfway through. I will upload muscle building before and after photos again soon after 3 weeks. Until then, see you around, and please feel free to leave any comments or advice that you can give. You can also see my workout routines and exercises with videos at hellosixpackabs.com.

Previous before and after photos:

1. Week 1 Before photos

2. Week 3 Before and After Photos

How to Barbell Bench Press 100 kg (Chest Muscles)

This exercise video is of my friend Os (means Ox in Afrikaans language), and Konstant training in the backyard. They are also following the same workout program that they got from Hello Six Pack Abs. Os is barbell bench pressing 100 kg in this video clip. He just started to workout a few weeks ago, but is naturally strong so he is already using the big weights.

To barbell bench press is one of the favorite chest exercises for bodybuilders. Chest muscles are one of the great show muscles that girls go crazy for. It's also a pretty easy exercise to do, but like all exercises the important thing is to do bench pressing with the correct form.

Chest muscles are also one of the muscles that develops the fastest, so get going and start working those pecs.

This is almost the end of week 5 of my body transformation so I will post pictures again next week. I gained another half a kg and can really see how the working out is working for me.

Keep training!

Body Transformation Week 5 Update and Workout Split Change

Week 5 of my muscle building body transformation and I am still going strong. Or am I? I decided to make some tweaks to my current workout split and get a more effective workout routine. I also changed my diet to get more muscle gain.

My new workout split:
I got my new workout routine from a list of best workout routines. With my new workout routine, I don't over train my triceps and biceps anymore. I do my triceps with my chest and do my biceps with my back and lats. I also moved legs to a totally new Day 4. I also use this day for additional cardiovascular training. After day 4, I take a day rest and then start with day 1 again. I will continue with this routine for at least 4 weeks.

Day 1:
- 7 Minute warm-up
- Chest: 3 Exercises - 3 Sets - 8-12 reps
- Triceps: 3 Exercises - 3 Sets - 8-10 reps

Day 2:
- 7 Minute warm-up
- Shoulders/traps: 4 Exercises - 3 Sets - 8-12 reps
- Abs/Core: 4 Exercises - 3 Sets - 12-15 reps

Day 3:
- 7 Minute warm-up
- Back/Lats: 4 Exercises - 3 Sets - 8-12 reps
- Biceps/forearms: 4 Exercises - 3 Sets - 8-10 reps

Day 4:
- 15 Minutes Interval treadmill training
- Legs: Leg press 4 x 10, quads 4x10, hams 4x10, calves 4x10

How did I change my diet?
As you know I make use of the awesome fat loss guide, Fat Loss 4 Idiots, for my eating needs. I have picked up lean muscle and lowered my fat percentage, but I decided I am going to concentrate more on bulking now, so I am going to increase my food intake. I am taking an additional protein shake per day. I also try to take in more meats and I realized that I am not taking in enough carbs, so I upped my carbs intake, but still try to use only brown carbs and vegetables. Hope this will speed up my muscle gain.

I hope these changes will help, if you have any comments or advice on these I would appreciate it a lot!


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