My 12 Week Muscle Building Workout Challenge & Results
****UPDATED****
12 Weeks Body Transformation Challenge Completed
Below you can view my results of my recently completed 12 week muscle building challenge and read through my 12 week progress journals.
Starting Measurements 1st April
Weight: 201.6lbs 
Body Fat %: 23.86%
Fat Mass: 47.95lbs
Lean Body Mass: 152.05lbs
Waist: 38inches
The Program I Used Throughout My 12 Week Challenge
Finishing Measurements 1st July
Weight: 180.6lbs
Body Fat %: 10.59%
Fat Mass: 19.13lbs
Lean Body Mass: 161.47lbs
Waist: 33.5inches
The Program I Used Throughout My 12 Week Challenge
- In 12 Weeks I Have Lost 13.27% Body Fat
- In 12 Weeks I Have Lost 28.82lbs of Body Fat
- In 12 Weeks I Have Gained 9.42lbs of Lean Muscle
- In 12 Weeks I Have Lost 4.5inches From My Waist
The Muscle Building Challenge
I have always struggled to gain muscle, burn fat and generally be healthy. I put this down to a combination of bad genetics, lazyness and lack of knowledge and desire.
On this page i am going to share with you every step of my muscle building transformation challenge.
Like everyone, and for many reasons i wanted a better body. I often sat and wondered what life would be like if i actually had the body of my dreams. The trouble was that, using my imagination is all it was and i never even attempted to change the way i looked.
Read My Reasons For Wanting To Change
I had decided that enough was enough and that i wanted to change my body and start looking like the image i have had in my head for so many years.
A search of the internet revealed thousands of hits when i tried searching for muscle building workouts and i spent weeks reading through different pages looking for answers.
One of the search results i came across was www.Muscle-Building-Coach.com as i found myself drawn to the web site. The web site basically tells a story of a skinny guy called Vince Delmonte who gained over 40lbs of muscle in just 6 months and went on to compete in fitness model competitions.
I think the main thing that appealed to me was that Vince was an ordinary guy with a skinny build and had built a body which was similar to the one i had been imagining in my head.
The program was called No Nonsense Muscle Building and it was exactly what i was after. My only concern at the time was that it cost $77 for the package and i did not want to spend this amount of money.
Before you read my workout journal please note that i am not trying to be the next Mr Olympia or pro bodybuilder i am simply documenting the progress that i have made whilst following a muscle building workout. My goal is to get a fitness model type body but i have no interest in competing or modeling or anything like that.
I do not have access to a gym or any fancy machines and all i am using for this muscle building workout is a set of adjustable dumbbells, a weight bench and a pull up bar.
The space that i have available to me is very limited, so much so that most of my home workouts will be done in my daughters bedroom, and i will just fold up the bench and clear my dumbbells away after each workout.
What Has Motivated Me To Start This Challenge
My Before Measurements
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.
Weight: 201.6lbs
Body Fat %: 23.86%
Fat Mass: 47.95lbs
Lean Body Mass: 152.05lbs
Waist: 38inches
The measurements have been taken using a tape measure in inches, fat caliper and digital scales. The fat mass and lean mass calculation is used by using the free metabolic growth calculator which comes with the No Nonsense Muscle Building Program.
See More Before Photos From All Angles
The Challenge
My Aim
The aim of this web site is to document my own personal progress as i attempt to build muscle and burn fat at home.
My main goals for the next 12 weeks are as follows:
1. Reduce my body fat to 12% or below
2. Add 1 inch to my biceps
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% effort. They are based on what people with a similar body type to mind have gained using this program. They are by no means easy goals and i think they are going to be really challenging but i am willing to put in the hard work and commitment.
The Method
As mentioned i will be following the No Nonsense Muscle Building Workout by Vince Delmonte. No i do not work for him, i just found this to be the routine that interested me the most.
I will be starting off with the 3 weight training workouts per week, and then after a few weeks i will be adding cardio sessions to the days in between. The main reason for this is that i want to get myself used to the training and not burn out in the first week and give up.
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, especially when traveling time and isn't included.
When i am not working i am looking after my 5 year old daughter who is very energetic and requires a lot of attention as 5 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, as i cant commit to anything, and previously had not had much luck when trying to use my will power.
Results
My progress results are as follows:
Each week will be added after it is completed and then the link will be live and you will be able to view my updates.
Week 1
Week 2
Week 3
Week 4
Week 5
Week 6
Week 7
Week 8
Week 9
Week 10
Week 11
Week 12
The Program I Am Following
As mentioned above the home workout program i am using is the No Nonsense Muscle Building Workout by muscle building coach Vince Delmonte.
The program itself has over 1 years worth of training plans which for the $77 it cost (including bonuses) its a worthy investment for average people like me who want to build muscle, burn fat and look great.
After a hesitant purchase the first time i logged onto the members area i was immediately impressed with what i saw.
The image on the right shows the members area. On the left is a navbar which you can access your downloads, programs and videos. The welcome page gives you a step by step guide as to what you should start with and there is also a chance to enter a competition to win $1000.
The $1000 competition another motivating factor for me. My job does not one of the highest paid jobs and with a family to support a $1000 will come in handy. (especially for a beach vacation to show off my new physique and treat my family as we have not had a holiday yet.)
The program itself is split into sections and the first part of the main program is the beginners 29 week muscle building workout program.
This is the program that i am currently following and is based on 3 weight lifting workouts per week. Every 3 weeks the exercises, sets and rep scheme changes to challenge your body.
Some of the exercises in the program do require some gym equipment such as cables, however there is a list of alternate exercises on the web site so if your like me and you are following a home workout then you can complete the No Nonsense Muscle Building workout with just a bench and a set of dumbbells.
Read My Complete No Nonsense Muscle Building Review
The "Gym" I Am Using
You can hardly call it a gym really but below is a picture of where i am training for the next 12 weeks.
I have negotiated a space in my daughters bedroom where i will be training, using a set of adjustable dumbbells, an old bench with half of its bolts missing and a door frame pull up bar.
I do not have access to a gym or any fancy machinery and all my workouts will be done at home. 
The pink and purple walls are not the most motivating decor i could have, however this is the only free space in my house i have so i will just have to get on with it.
The door pull up bar as featured in the picture on the right cost me only around $20 it is great and does not require any screws or fixing and attaches to most door frames without damaging it.
Read Through My Daily Updates
Below you can read through my journal enteries from week 1 - 12 of my home workout training journal. Please feel free to post your comments and questions. Please note that all comments and questions are moderated before they are posted onto the site, which usually takes a day, this all depends if i can move my arms or not from the weight lifting.
Week 1 Home Workout Journal
Below you can read through my journal and or post comments or ask questions in relation to this weeks updates.
The Updates Are Coming
Not rated yet
Just a quick note for all readers to let them know that i am still doing my challenge and doing well, there will be a whole load of updates to follow. I ...
Post Workout Soreness
Not rated yet
I am currently half way through week 2 and the soreness i get after a workout is crazy. Muscles in my body ache and i didnt even know they existed.
It ...
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