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Oats5's 2013 Body Transformation

oats5

New member
I'm relatively new to body building, I have never been a proper member of a gym however I have been to gyms a few times throughout my life, no more than 20 times most likely.

I did some strength and conditioning training with my school rugby coach which yielded better than what I expected results so I am here now to have a proper crack at a year long transformation not just a pre-season rugby transformation.

At the moment I will need to loose a few kilograms to be content with my weight, I have eaten pretty badly over my life, with the main culprit being a fairly high in sugar diet, I'm hoping to reduce this as i already did towards the middle and end of 2012. I hope this challenge will motivate me to continue eating healthy and to improve even more so.

Currently I haven't lifted in roughly 3 years so my strength has suffered pretty heavily.

Currently I can lift:

Bench press: 80kgs x 10 x 3 sets.
Deadlift: 105kgs x 10 x 3 sets.
Squat:95kgs x 10 x 3 sets.

I unfortunatly do not know my 1 rep max at the moment.

My job requires more muscle endurance than simply strength and power and this has been a factor in my amount of repetitions and sets.

I can run 2.4 km's in 10:05 and 4 km's in 18:10 and will continue to work on my running and cardio.

At the moment and until I feel the need to do isolation exercises I will mainly stick to compound exercises. Try to use the main muscle groups and get the biggest gains over the first 6 months roughly of my training and then work out a more refined planned to suit from when I feel I have hit the wall essentially.

I train in my garage with a pretty decent set up, it offers almost everything I need to do the exercises, however i will continue to improve it over the coming 12 months and beyond.

Some statistics are:
Age: 20
Height: 184 cm's
Weight: 86 kg's
Waist: 35 inches
Arms: 14.5 inches
Chest: 42 inches
Body Fat: roughly 18% (once I am shown how to use the skin fold calipers properly I will come back with a better estimation).
Neck: 15.5 inches
Calfs: 16.5 inches

Goals: Improve diet, stick to it the entire year and enjoy the journey, and maybe gain a bit of muscle along the way.

Obviously there is a long way to go and some areas that need massive improvement but i look forward to seeing how everyone goes over the next 12 months.

I think that sums up about all I have to say.

Good luck everyone!


Relaxed;

Front:
IMG_3380_zps7cca1907.jpg


Back:
IMG_3384_zpsb9b5484b.jpg


Side:
IMG_3389_zps9dda218c.jpg


Legs:
IMG_3391_zps3b915768.jpg


Calfs:
IMG_3393_zps7d73aa04.jpg


Tensed;

Front (1):
IMG_3412_zpsd5a71e1a.jpg


Front (2):
IMG_3415_zps76aed11f.jpg


Back (1):
IMG_3417_zps517c4cbb.jpg


Back (2):
IMG_3419_zps97a08928.jpg


Legs (1):
IMG_3420_zps8f5a541e.jpg


Legs (2):
IMG_3421_zpsa9fdfc77.jpg


Legs (3):
IMG_3422_zpsa8821cbb.jpg


Calfs:
IMG_3423_zpsca30cb43.jpg
 
I had a DEXA scan done on the 21st of Jan 2013, I forgot to add this to my post after.

The results were as follows:

BMC (g): 2943.39
Fat Mass (g): 12862.6
Lean Mass (g): 75076.1
Lean + BMC (g): 78019.5
Total Weight (g): 90882.1
Body fat: 14.2%


Total body bone mineral density: 1.182 g.cm- (normal).
• Total percent body fat: 14.2 % (recommended limits 8% – 20%)
• Central abdominal fat (sub-region R1): 0.344 kg – Low risk
• Resting Metabolic Rate: 2216 kcal/day

Overall, I took it as a positive because I thought my BF would be much higher, roughly 20%.
 
Also my lifts are currently based on full body.

Squat 3 x 8 x 100kg (needs vast improvement in my eyes) (warm up of 8 x 70kg)
Dumbbell Bench press: 3x6x80kg (warm up of 6 x 55kg)
Barbell Bench: 3 x 6 x 97.5kg (warm up of 6 x 60.5kg)
Deadlift: 3 x 5 x 140kg (warm up of 5 x 90kg)

For my current body weight 94kg I feel the squat is my weakest, even though I do love it one of the most, just having issues with pushing up with my toes, when I should use my heels.

Some times I do standing dumbbell over head press and I started at 3 x 6 x 40kg, I'm now doing 3 x 6 x 50kg..
 
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