End of week 4 update

Its the end of week 4 and i am only a small way through the program now and I am starting to see and feel some results, specifically in the reduction of body fat in the mirror. Now when I have worked out I look pumped and my abs are starting the show through. I am in no way where I want to be but I am improving so that is the main thing. I have included a picture to compare against week 1 its not the best as i had no one to hold the camera for me this time.



I decided to lose my bodyhair, shaving was not the best idea as i have come over with lots of bumps and sores on my chest, i think ill wax it next time.

My current stats are:

Weight 212lbs
Waist 37
R bicep 16
L bicep 15.5
R thigh 23
L thigh 23
Chest 45
R calf 17
L calf 17

Body fat % 17.35
Fat mass 36.78
Lean mass 175.22

Overall summary
I have lost 3.96% body fat in 4 weeks.
I have lost 8.18lbs of body fat in 4 weeks.
I have gained 9.18lbs in lean muscle mass in 4 weeks.
The overall summary results shown above prove that I have indeed made some significant gains in the last four weeks using this program. I have never gained even a pound of muscle before in four weeks so to gain 9.18lbs of new muscle in only 4 weeks for me is a miracle a former hardgainer.

I dont feel a great deal of a difference but when i compare my stats and pictures from week 1 i can clearly see that i have made some progress.

Over the next couple of weeks i am going to add a protein drink to my diet to try and help build extra muscle. Up untill now i have not used any supplements and my results are just from following the training routine and eating guidelines in the No-Nonsense muscle building program.