1 Year Transformation (4 months lifting)

[Ju1cin]

September 18th 2011
This is me end of last year. I was fairly active, all aerobic. Any weights I had done, was pretty much me lifting once a week, not really knowing what I was doing, no routine, no proper diet, although I did eat fairly healthily and didn't eat heaps (holocaust victim lol).
Weight: 72 kg / 158.4 pounds


October 29th 2011
At this point I had lifted for about a month. This what at home, meaning I didn't properly train legs, and didn't really apply progressive overload, maybe slightly increasing some weights. I didn't really put on any weight as I still didn't have a proper diet. The 1 kg I did gain was probably some height, and maybe the tiniest bit of muscle. Note in this picture I had done a couple of push ups before as well as curls (LOL), so this was me pumped. Because I didn't really gain much I gave up lifting and said I'd start training properly when I got gym membership, this didn't happen until May 2012.
Weight: 73 kg / 160.6 pounds


May 22nd 2012
Skip to May 2012, I now weighed approximately 77 kg. Most of this was fat, as I hadn't been doing any forms of exercise, and some weight due to growing taller, slightly. Unfortunately I didn't take a picture of when I started, but I would've looked similar to the picture in October, with some more fat.
These were my starting lifts:
Starting Lifts
Squats 3x5 50kg / 110 pounds
Bench 3x5 40kg / 88 pounds
Rows 3x5 40kg / 88 pounds
Biceps 2x8 20kg / 44 pounds
Front Squat 3x5 40kg / 88 pounds
Military Press 30kg / 66 pounds
Deadlifts 1x5 70kg / 154 pounds


August 13th 2012
At this stage I was around 83 kg. I had put on some muscle, but also some fat. I started off in May doing a clean bulk, but as the months went on I ate ****ty food as well.
You can look at my log to see my lifts at this stage.
Front:


Side Tricep


Side Bicep


September 27th 2012
Currenty I'm my 3rd week into my cut. I probably started cutting too severely, as I lost too much strength, but I think I'm on track again. Deloaded and getting my lifts back.
I weigh around 80.5 - 81 kg. Planning to cut to around 75-77 kg. I want to be around 8-10% body fat.
Front:


Side Tricep


Side Bicep



Over all, I know my progress could've been A LOT better, although I'm still happy with it considering my diet was far from perfect,
and how many workouts I missed. Even with so much information available, you really have to put it into practice to be
able to learn. Next year shall be the year of some good gainz. Also, really recommend BL's Starting Strength as it
got me on the right track with a routine, and provided with much better strength gains, than I would've got from a
standard hypertrophy split, and also gave me size that I'm more than happy with. WIll stay on BL's till I reach 100 kg
bench for 1 rep, at least that's my goal.

Thought I'd add, the picture of me with pump in october, almost looks like I'm exactly the same size now (all other pics are without pump).
Arms have gone from 11.5 inches tensed in october, to almost 14 inches tensed now. (Yes I know still small, but they have improved, I think if I had continued to do accessory arm work throughout the months my arms maay have been a bit bigger.) All other measurements have gone up as well, I'll sort them out and list them later.
Also September 2012 compared to September 2011, I'm 2 cm taller.

All suggestions are welcome, and if anyone could estimate body fat % for each pic, would be awesome.

Here's my log (Also includes this transformation) if anyone's interested:
http://forum.bodybuilding.com/showth...hp?t=145111621

Finally, if anyones going to reply to THIS post, remove the bulk of the writing, or some of the pictures, so it doesn't take up
half the page, cheeeers.

[ruicosta]

whats your diet?

[Ju1cin]

whats your diet?

Can't really say, cuz I don't follow anything too strict. During the start of my bulk, I ate cleanly, over maintenance, but a few months in, I was eating more and more junk food, meaning my surplus was increasing.

On my cut, I've cut out ALL junk food, and ROUGHLY know my maintenance, so I'm eating 500 calories, or 1000 kj below that. I also only roughly aim to get those calories/kilojoules so some days I could be eating more, some days less. Also make sure I don't eat any foods with heaps of calories, even if they're healthy, and try and reduce carb intake, while keeping protein intake high, although I still eat carbs.

[Increesingly2]

Whilst its progress, it isn't mind-blowing. You're doing good though, went from a non-lifter to a lifter.

[Ju1cin]

Whilst its progress, it isn't mind-blowing. You're doing good though, went from a non-lifter to a lifter.

Yeah ns, nothing amazing, but progress is progress. If I had taken a picture before I started lifting, probably would've given a better perspective.

[totogate]

nice

[Ju1cin]

nice

Cheers

[Increesingly2]

Yeah ns, nothing amazing, but progress is progress. If I had taken a picture before I started lifting, probably would've given a better perspective.

Yeh I probably would have. btw Im mirin dat arm progress

[Ju1cin]

Yeh I probably would have. btw Im mirin dat arm progress

Thanks man, they're still relatively small tho just under 14 inches tensed, a long way to go.

[Increesingly2]

Thanks man, they're still relatively small tho just under 14 inches tensed, a long way to go.

wow really? theyre relatively big* then compared to the before. At 18, theyre still better than most *******s out there

[Ju1cin]

Leg Pic from 12th October
More progress pics of cut in a week or two.