After Jake got married, he soon noticed that he was packing on the weight faster than ever. He knew that this wasn't the life he wanted to lead, so he got started down the road to fitness. Read on to learn how he shed 7.6% body fat!

Before Before:
216 lbs
After After:
180 lbs

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Vital Stats
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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%

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Why I Got Started
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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.

I Was Getting Fatter Than Ever.
Enlarge 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.

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How I Did It
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  • 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.

I Liked The Old School.
Enlarge 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 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 ]

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Supplements
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Diet
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Jake Rothfels
Enlarge Click Image To Enlarge.
Jake Rothfels.

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Training
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    Monday:

    Tuesday:

    Thursday:

    Friday:

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

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

Male Transformation Of The Week
maletransformations@bodybuilding.com

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