Zan's Body Transformation

[zan777]

Hey All,

Getting in before the new year! started lifting a month or 2 ago and have made some decent progress without much knowledge. Have recently been to PTC Syd and learnt all the basic barbell movements.

Age: 19
Weight 68.4
bodyfat: unsure but fairly low i'm assuming because i can usually see faint outlines of abs

My biggest issue is that through my sport I do a LOT of running. The pre-season program sets around 50+ k's to complete a week with sessions every day. I'm cutting this back a fair bit to focus on strength training but i'l still do 2 days running training a week.

Week schedule will probably look like this:

sunday - sat: rest, strength, run, rest run, rest, strength

I'm gonna start with a 4k calorie diet and see where it takes me.

Goals:

have some strength goals as well as fitness testing goals that are part of my sport. I haven't tested max's yet but they are pretty close estimates based on my work sets.

Strength goals:
Bench: 100kg - max currently ~ 60kg
Squat: 150kg - max currently ~ 90kg
Deadlift: 180kg - max would be a tad over 100kgs

Fitness testing goals:
50 pushups (1 second up, 1 second down tempo)
3 minute prone hold (no shaking as this is auto DQ)
sub 11 minute 3k time trial

Weight:
want to hit 80kg with a low body fat, but ultimate aim would be 85kg

I would also love to improve my physique. I know these are pretty challenging goals but I am determined to suceed!

Pics:
sorry but it was really hard to get pics using the timer app on the iphone, if u want better i can try again!

 

[Shrek]

The pics are ok but we need to see the wheels.

Best of luck.

 

[KungFooGoo]

3 small issues l have here.

1. No wheel pics
2. You're either pushing your stomach out a bit in your last pic because from front on it doesnt look potly or you need to stretch your hip flexors more like me. Got some londorsis going on.
3. You're not wearing bonds.... Kind of a big deal.

 

[kaz]

Good luck bud!
Get dem bonds out!

 

[zan777]

3 small issues l have here.

1. No wheel pics
2. You're either pushing your stomach out a bit in your last pic because from front on it doesnt look potly or you need to stretch your hip flexors more like me. Got some londorsis going on.
3. You're not wearing bonds.... Kind of a big deal.

Here we go with a second attempt to address the issues. my stomach does seem to stick out more then it should. when i look down i can see the outline of my abs but side-on i have a slight beer gut forming almost. I think my lumbar vertebrae are slightly more lordotic then normal. I am going to start a hip flexor stretching program and also start doing some shoulder dislocation to hopefully fix my slouched shoulders. It's interesting how you don't notice these issues till u take photos of yourself.

Anyhow second attempt: