By: Male Transformation Of The Week

Before: 216 lbs

After: 180 lbs

Vital Stats

Name: Jake Rothfels
Email: JakeRothfels@hotmail.com
BodySpace: jakerothfelshotmailcom

Before:
Age: 26
Height: 5'11"
Weight: 216 lbs
Body Fat: 16.5%

After:
Age: 26
Height: 5'11"
Weight: 180 lbs
Body Fat: 8.9%

Why I Got Started

Two things got me chubby: I stopped skiing, and I got married. I used to ski at least 80 days a season. I traveled from mountain to mountain competing as a free skier or "extreme skier" as some call it.

That burned many calories, and kept me in great shape, and I would fuel my body accordingly. But after school and an injury stopped my ski career, winters became a very non-active, big-meal time in my life.

Then I found a gorgeous, awesome girl and got myself married. I was eating and eating after getting married. My grandma says guys always start getting fat after they get married. Well, she was right. I was getting fatter than ever.

Click Image To Enlarge.
I Was Getting Fatter Than Ever.

Sure, I was lifting often and doing mass building programs that I would find on Bodybuilding.com, so I was gaining a bunch of muscle. But it wasn't lean. I was chubby.

I noticed it because my slacks that I wear for work started getting tighter, and my belly started showing up in pictures, even though I was wearing a shirt.

How I Did It

• Six Small Meals A Day: No big binges, no skipping meals.
• Tons Of Water: I keep bottles of water stocked in the fridge at all times. Sometimes when I think I'm hungry, I just grab a bottle. Turns out, I was really just thirsty.
• Cardio: I know that HIIT is the craze right now, and probably would've given me results - maybe even more quickly. But I liked the old school. I would do 45 minutes of cardio, keeping a heart rate around 120-130.

Click Image To Enlarge.
I Liked The Old School.

• Lots Of Protein: I love Optimum Whey Protein, VPX NO Shotgun V.3, and CytoSport Muscle Milk.
• Set A Date: If I didn't write down a specific endind date on a list of goals (that is still posted on my mirror), I would have quit the diet much earlier. Now that I have made it, I want to keep going! Setting goals is always a good idea.
• Butter & Condiments: Avoid them at all costs.
• Looked At Other Transformations: I swear I have read all of them.

Transformation Of The Week: Since 2002 Bodybuilding.com has brought you a new incredible transformation every week. These motivational stories will show you everything you will ever need to know on how to finally create the body of your dreams. [ Check Out Their Journeys Here ]

Supplements

• VPX NO Shotgun V.3
• Optimum Whey Protein
• CytoSport Muscle Milk
• Protein Bars

Diet

Meal 1:
• 2 cups of oats
• Skim milk

Meal 2:

• VPX NO Shotgun V.3
• 1 slice of whole-grain bread

Meal 3:

• Optimum Whey Protein
• Skim milk
• Multivitamin

Meal 4:

• 8 oz chicken breast
• Vegetables

Meal 5:

• Protein bar

Meal 6:

• Tuna fish

Click Image To Enlarge.
Jake Rothfels.

Training

Monday:
• Dumbbell Bench Press: 3 sets of 8 reps
• Incline Dumbbell Press: 3 sets of 8 reps
• Arnold Shoulder Press: 3 sets of 10 reps
• Skullcrushers: 3 sets of 8 reps
• Lateral Raises: 3 sets of 10 reps
• Dips: 3 sets to failure

Tuesday:

• Pullups: 3 sets of 12 reps
• Lat Pulldowns: 3 sets of 8 reps
• Seated Cable Rows: 3 sets of 8 reps
• Preacher Curls: 3 sets of 6-10 reps
• Hyperextensions: 3 sets of 8 reps
• Leg Press: 3 sets of 8 reps

Thursday:

• Bench Press: 3 sets of 8 reps
• Military Press: 3 sets of 8 reps
• Cable Crossovers: 3 sets of 10 reps
• Front Dumbbell Raises: 3 sets of 8 reps
• Triceps Pushdowns: 3 sets of 8 reps
• Lying Leg Curls: 3 sets of 10 reps

Friday:

• Chin-Ups: 3 sets of 12 reps
• Lat Pulldowns: 3 sets of 8 reps
• One-Arm Dumbbell Rows: 4 sets of 4-6 reps
• Barbell Curls: 4 sets of 4-6 reps
• Hammer Curls: 3 sets of 10 reps

Suggestions For Others

Starting is hard, but it gets easier! And exciting! So keep going! Don't quit before your goal date!

Click Image To Enlarge.
Starting Is Hard,
But It Gets Easier!

Male Transformation Of The Week
maletransformations@bodybuilding.com

Recommend this article to a friend by e-mail here!

Back To Male Transformation Of The Week's Main Page

Back To The Articles Main Page.

Related Articles
Exclusive Interview: Chef Jay Littman Serves Up Amazing Body Transformation!
Over 40 Transformation Of The Week - Dennis Fanucchi
Transformation Of The Week - Gary Moore.

BSN Lean Dessert Protein Shake The World's Only Anabolic-Sustained Release Muscle Building Protein! Learn More!