The low down.. Hell injured and spirit broken. Felt that I had reached the end of a great training journey that started when I was 21. Feelin all my 35 years but decided that my body had recovered enough to kick start all this again - love training and gotta bring it back from the brink. Never want to go to this dark place again! Although not in bad shape for my years - not that standard I would want me to be in given previous investment and achievements. Also family history health issues always plays on my mind. Let the game begin...

11 months in and finally hit 180, added whopping 24lbs of lean mass since April 2009. Diet has been the driver of a succesful clean bulk strategy but dynamic compound lifts have really triggered some much needed growth in traps, delts and arms. Bring on 2010 for further gains!

The low down.. Hell injured and spirit broken. Felt that I had reached the end of a great training journey that started when I was 21. Feelin all my 35 years but decided that my body had recovered enough to kick start all this again - love training and gotta bring it back from the brink. Never want to go to this dark place again! Although not in bad shape for my years - not that standard I would want me to be in given previous investment and achievements. Also family history health issues always plays on my mind. Let the game begin...

Picture speaks for itself! Limited defintion and small shoulders due to lack DB Shoulder Press for 5 mths (injury)..

No definition or mass and basically strarting from scratch. Not beach body compliant..but this will change!

Week in and enjoyin the joys of painting. Seriously why would anyone want to paint a house purple /pink. A nice shade of beige (4 coats) fixed this. Anyway, week a bit in and no major change - body is holdin up so this is all good.

Still growin but think need to improve on the ab definition - lookin a bit too chunky now. Seeking to reduce carbs a bit, flying a bit blind in the face of diet though!!

Some improvement in mass but limited definition. Not what I would class as beach body ready...quick rethink food strategy! A big diet refresh..basically no carbs after 6 and only low GI / unprocessed. Also, food servings slashed - see if this works

Some mass but once again carrying too much BF. Nutrition is out of control and looking to 'full'

Nearly 5 weeks in my new year training regime. After bit of a slow start things are starting to change. Even though I am 35, still train like I was in my 20s. The food elements side is getting sorted out (trying to reduce carbs by a small amount)

2 hours sleep, lots of bad food and beer night before. Cooling off and contemplating how did it all get to this point..Still hit the gym though!!

carrying too much bf

1% body fat drop, 2.5 kilos heavier and feeling a hella lot stronger. Results have been a bit slow but happy with the progress. Eating changes instigated 2 weeks ago have also helped. Still kickin ass running (thought I would be slower as I am heavier) and from a strength perspective. Still in the game hahaha

Lower carbs has boosted defintion in recent weeks. Naturally I have a sweet tooth but not really craving anything. Mind over matter perhaps. April is just around the corner and trying best to make changes to diet that are sustainable for the future. I do not want take fat burning supplements like Hyrdroxycut. Seems to be working but I need to increase some carbs back as I still want to grow and improve strength. All good at the moment and still motivated.

Feelin stronger and fitter.

A combination of well timed protein intake, healthy food and relative cardio has resulted in achieving target weight 2 weeks early. Happy with the result and can now move on into tackling sub 10% in the future. Diet changes are permanent and sustainable. No size deterioration is evident except for waist which is now 78cm and smashed the sub 80's barrier.... The 70's rock....

Another pic which shows recent transformation. Biggest change is around the waist (approx 4.5 cm off in 8 weeks). Can't rest on your laurels, got to smash sub 10% now... Any change is permanent and not interested in crash diets...health is not overated!!

Week 9 and back defintion is showing through. Whole training system is going from strength to strength even though work - life balance is totally f'd.

Week 9 and looking bigger. Extra night time 'protein snack' has helped

Still driving this crazy training machine on high!! All indicators are good and meeting desired expectations.

More veins and definition. Work commitments have meant no training and bad food. Oh well, that's life and back into it next week

Tired from work but not from training! Abs still getting better week on week even though I smashed bacon & eggs, beer and junk food for a week following interstate work commitments. Think damage contained and it's easier to control diet than do extra fitness ...

Can't believe it has been 3 months - a big learning curve in respect to diet and training. Swicthed to morning training and never looked back. Gonna get updated stat's this week and keen to see results - thinking I have made some decent inroads since Jan 09 - was serioulsy down and out...

3 months on and BF is now 9.5% (before easter binge!) and overall stats - +4cm chest, +3cm arms, +2cm legs, -4.5cm waist. Overall stoked and this week marked a return to heavier weight drive..yeh back in the pack and lookin ahead for further achievements like 8% in 3 months...big ask but dedication and systems to support it are now in place. Life is good!

1st week of new system (Journal post pending) as minor program bugs ironed out. A return to heavier weight focus and lovin it. Inrease in boxin means that diet needs to be tweaked to allow for growth (only lean!). Shoulers shape better and fillin out a bit more. Steppin up abs and gonna aim for bottom two..the final frontier (any yeh no star trek nerd either!)

Really should not complain if I benchmark my position against my first photo but ..what can I say, training is a double edged sword this week. One hand getting leaner and oblique defintion is on the rise and the other hand - strength has remained stable and a marginal weight drop back to 72kg, The cure - more 'good' carbs back into the meal plan as boxing is consuming more energy than what I what is going in. Fitness wise, at least 250% better than Jan and have sliced off 5 minutes of a 10k run this week! Check out my blog re this and also Leukic has been scrapped for the time being - RIP Luekic, it was nice knowing yah!

What just happened...72kg and lookin way too thin. Boxing training and lower carb diet has smashed my mass! Has my trainin hit crisis point or what...quick back to the fridge and eat more!

Really dissapointed how much mass I had loss, some snappy decisions need to be made!

Back update - lookin alot broader and leaner than Feb's effort!

Taken after a mild boxin sesh. Gained back 2.64lbs- basically due to diet was not supporting boost in fitness and training. No change in BF levels. Driving training really hard on both fitness and weight fronts. Training journal has been posted. Bigger weights and appetite to match. Startting to fire up after 2 weeks of marginal improvement. Failure is not an option!

Adopting bulk 101 strategies...heavier weights & more food. Supplement changes as well (see body blog for info). Getting to the business end of this transformation!

Just woken up and and ready to hit the beach. Ab definition is still improving and chest is expanding. By the way its nearly winter but still got some decent sunny days in Australia. Body very very sore from intense weight and boxing training - all good though!

Updated Stats - Hittin scales at 75kg & 8.50% BF (-6.50% change since Jan!!). Gettin back on track in respect to mass. New directtion with abs will be taken and looking to develop them even more give new found leaness. Targeting 7%.

Back to January first photo weight - 75.3kg..early April weight disaster (72kg!) a thing of the past. Just been comparing earlier pics - chest although bigger now has better shape and delts are improving. Just to keep the momentum and ensure that training and nutrution balance is tracking for gains and not losses

167lbs and growing lean mass! Over the flu and body fully recovered from the heavy weight regime which kicked in about 4 weeks ago. Bicep peaks & lat improvement in recent weeks. Need to grow another 11lbs and lop off at least another 1% of BF

Charity fitness challenge pic. 30 sec Sprint test. 6 Months ago could not even run due to injury and current strategy systems are supporting my goals of being athletic as well as growing lean mass. More commentary will be posted as a blog / journal.

Won sit up part of comp - hey would not be right if I did not...boxing and ab focus is a fundemental part of my training

Week 20, already huh? Same weight as last week and still happy with how training is tracking. Lower abs still need to be cut more - but the time is not now for this...winter in Aus and plus need to gain at least another 8lbs. Training to be shaken up this week.

taken at the gym post leg-workout. Yeh, time for a tan I know. 167lbs and growing!

Week 22 of transformation. Maintaining mass and leaness and tweaks in training have commenced. Happy with progress of late

Side view - delts improving and keen to grow traps more. Have identfied that rear delts need some more tlc..never really thought about them too much!

Overall happy with recent gains and its nearly my anniversary..6 months injury free

week 22..no lovehandles any more and reasonable mass and definition - life is on the up!!

semi tensed

Past couple of weeks the brief has been eat eat eat and still growing and definition has not really taken a hit. This photo will be the 'day 1' of a new heavier mass & volume inspired system. Can't wait to see how much I can push myslelf.

6 Months in...winter time!!

6 Months in...some quick stats... 6% BF drop since Jan! +11lbs weight gain since May + 5.3cm arm growth since Jan + 4cm gain in chest since Jan Waist:4.5cm drop since Jan Thighs: +3.2cm since May - Squats and deadlifts are starting to filter through some results! Life is looking great for the next 6 months.

3 weeks no training!

5 weeks no training..holding strong!!

5 weeks out of action and have managed to retain gains and leanness of the past 6 months. August will go down as probably the most difficult period of my life, dealing with life issues and a back injury. I am a firm believer in a healthy lifestyle will drive a healthy mind and I could of easily gone of the rails but did not as what would this achieve

Finally smashed the 80kg (176lbs and is a 18.7lbs increase in lean mass since April 09) barrier which was my goal for 2009! Gone back to simpler lifts strategy and tweaked diet to cater for bigger gains and BOOM 1.5kg in 3 weeks as the same BF level. The Aussie summer is approaching and looking to add another 7lbs of mass at the same BF level and then going to gun for another 1-2% decrease in BF.

4.4lbs growth in 6 weeks is the outcome of a revised strength and mass based strategy. Have managed to add an extra 1cm in arms and legs during this period. Today signals a new direction with training, aiming for higher conditioning and a new system has been launched...check out my my training journal for further information. Gotta rip up more for summer!!!

Bent over rows, deads and most shoulder and all tricep exercises off the menu given tricep tear. Went to heavy on skulls and paid the price. Suprisingly back and upper body is still remaining thick. Gonna aim to shread up more in coming weeks for summer!

Still holding together reasonably well given a grade 2 tear in a tricep which has limited a fair amounts of lift and boxing for over a month...Still nearly ready to fireback at full force again!

Completed a charity run in 23.20m and did not even train for it. Free beer and hot dogs - who could say no!

Carb loading post run....free beer FTW!

The past 3 weeks I have been expirementing with a carb cycling diet and with mixed success. Feeling like I am leaning up and mass seems to be holding true but I am feeling way more lethargic than usual.

Still remaining true to my transformation even though have had major injury distractions. It's been roughly 1.5 weeks since I have been able to lift properly and feeling like all my strength and size is returning fast Biggest gains have been in the legs (+3cm since August) and shoulders. Trying to get to 187lbs before years end.

Hitting the surf and bumming around the beach! Currently 176lbs and ready to kick it up to 187lbs. Eat clean remain lean!!

A stronger focus on rows and shrugs - back is looking a lot thicker and wider. Just bought some wrist straps so exciting times to see were I take my training!

Tricep injury has sidetracked arm growth but making some good headway.

Just gotten over a period of uncertainity (tricep injury) and striving to gain another 11lbs - clean bulk only!

Currently sitting at 176lbs and fully recovered from injury so it's time to crank training once again. New direction...lean bulk - 11lbs target by Feb 2009. Gonna make it happen! Have gained 22lbs since April!

Cleaning the pool in 110F! Managed to hit 180lbs finally and also bf is slightly down from last month. Cleans, deadlifts, highpulls and heavier shrugs all paying big dividends as traps, delts and even arms are looking a lot better than last month.

11 months in and finally hit 180, added whopping 24lbs of lean mass since April 2009. Diet has been the driver of a succesful clean bulk strategy but dynamic compound lifts have really triggered some much needed growth in traps, delts and arms. Bring on 2010 for further gains!

Another pool pic and have added much needed mass to shoulders, arms and chest.