Bodybuilding.com Information Motivation Supplementation
in:
fpemblebelkin
9%
bf
182.6 Lbs.
wt
5'11"
ht
BodySpace Member
fpemblebelkin
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Member Since: Jan 25, 2011

Last Visit: Yesterday, 5:01pm

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BODYGROUPS

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INSPIRED BY

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real name
age
29
gender
Male
location
Astoria, NY, US
gym
Life Health & Fitness
occupation
Theatre Administration
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Overall Goal
///
Transform My Body

Progress & Goals

BEFORE
Mar 12, 2011
CURRENT
Apr 17, 2013
View All

166.2 Lbs.

LEAN BODY MASS

16.4 Lbs.

BODY FAT

CURRENT WEIGHT
182.6
Lbs.
May 13, 2013
Lbs.
Save
CURRENT BODY FAT
9
%
May 13, 2013
%
Save

PROGRESS HISTORY

Weight Body Fat Lean Body Mass
Lbs.
2011-02-12,2011-03-10,2011-03-12,2011-03-19,2011-03-26,2011-04-02,2011-04-09,2011-04-18,2011-04-25,2011-05-02,2011-05-09,2011-05-16,2011-05-23,2011-05-30,2011-06-06,2011-06-13,2011-06-20,2011-06-27,2011-07-03,2011-08-22,2011-09-09,2011-10-03,2011-12-27,2012-01-30,2012-02-06,2012-02-13,2012-02-20,2012-02-27,2012-03-05,2012-03-12,2012-03-19,2012-03-26,2012-04-09,2012-04-16,2012-04-29,2012-05-07,2012-05-14,2012-05-21,2012-05-29,2012-06-12,2012-06-18,2012-07-03,2012-07-23,2012-07-30,2012-08-06,2012-08-13,2012-08-20,2012-08-27,2012-09-03,2012-09-17,2012-10-04,2012-10-16,2012-10-22,2012-12-03,2012-12-27,2013-01-07,2013-01-22,2013-01-29,2013-02-05,2013-02-12,2013-02-21,2013-02-26,2013-03-05,2013-03-13,2013-03-26,2013-04-06,2013-04-09,2013-04-16,2013-04-23,2013-05-13
230,215,211,207,204.4,204,203.4,202.8,199.2,198.6,197,196.2,190,188.4,187,183,181.4,177.6,175,184.6,190,191.6,190.4,194.4,195,192,191.5,191.5,188.8,187.6,187.7,183,180,179.6,172.8,175.5,174.6,173.4,174.4,177.6,174.6,175.6,183,180.6,181.6,184,181.4,188,186,187,186.5,188.6,187.6,187,190,193,197.7,194,193,192,187.2,189,186.6,184.2,181.2,180.8,177.6,176,178,182.6
%
2012-05-21,2012-08-13,2013-05-13
15,12,9
Lbs.
2011-02-12,2011-03-10,2011-03-12,2011-03-19,2011-03-26,2011-04-02,2011-04-09,2011-04-18,2011-04-25,2011-05-02,2011-05-09,2011-05-16,2011-05-23,2011-05-30,2011-06-06,2011-06-13,2011-06-20,2011-06-27,2011-07-03,2011-08-22,2011-09-09,2011-10-03,2011-12-27,2012-01-30,2012-02-06,2012-02-13,2012-02-20,2012-02-27,2012-03-05,2012-03-12,2012-03-19,2012-03-26,2012-04-09,2012-04-16,2012-04-29,2012-05-07,2012-05-14,2012-05-21,2012-05-29,2012-06-12,2012-06-18,2012-07-03,2012-07-23,2012-07-30,2012-08-06,2012-08-13,2012-08-20,2012-08-27,2012-09-03,2012-09-17,2012-10-04,2012-10-16,2012-10-22,2012-12-03,2012-12-27,2013-01-07,2013-01-22,2013-01-29,2013-02-05,2013-02-12,2013-02-21,2013-02-26,2013-03-05,2013-03-13,2013-03-26,2013-04-06,2013-04-09,2013-04-16,2013-04-23,2013-05-13
195.5,182.8,179.4,175.9,173.7,173.4,172.9,172.4,169.3,168.8,167.4,166.8,161.5,160.1,158.9,155.6,154.2,151,148.8,156.9,161.5,162.9,161.8,165.2,165.8,163.2,162.8,162.8,160.5,159.5,159.5,155.6,153,152.7,146.9,149.2,148.4,147.4,148.2,151,148.4,149.3,155.6,153.5,154.4,161.9,159.6,165.4,163.7,164.6,164.1,166,165.1,164.6,167.2,169.8,174,170.7,169.8,169,164.7,166.3,164.2,162.1,159.5,159.1,156.3,154.9,156.6,166.2
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LATEST MEASUREMENTS

  • Arms
    17" a gain of 2" in 539 days
    Sep 29, 2012
  • Waist
    41" a loss of 0.2" in 7 days
    Apr 9, 2011
  • Chest
    43.5" a gain of 0.2" in 7 days
    Apr 9, 2011
  • Thighs
    25.5" a gain of 0.2" in 7 days
    Apr 9, 2011
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Programs

  • WORKOUT
  • NUTRITION
  • SUPPLEMENTS
  • MOTIVATION

My Workout Philosophy View My Full Workout Program

My Workout Program

Finished Kris Gethin's program. Now lifting heavy and will do it again in June. 

My Nutrition Program View My Full Nutrition Program

I am doing the Gethin Trainer so I modify all my meals based on where he is at in the trainer. I am a vegetarian and have modified slightly.

All carbs are modified to fit the program. This is current for week 8 of my program.

Meal 1: 1 cup Egg Whites, Oats (depending on where in the program 1C - 1/2C)

Meal 2: Protien pancake. 1 Cup egg white, 1/2C Oats, 1/2 scoop vanilla whey.

Meal 3: Same

Meal 4: Same

Meal 5: 1C Lowfat Cottage Cheese. 3/4 C Broccoli

Pre Work Out Shake: C4 2 scoops, 5g Creatine, L-Glutamine 5g

Post Work Out Shake: 1/3 C Carbo Gain, 1.5 Scoop Chocolate Whey, L-Glutamine 5g, Creatine 5g

Meal 6: 1C egg white or tofu, 3/4 Broccoli or other green veggie

Meal 7: Caisen Shake

My Supplement Program View My Full Supplement Program

I feel better when taking my supplements and I feel they are essential to reaching my goals.

Morning

1 Serving Anavite

Flax Seed Oil Pill

Throughout the day

3-4 scoops Xtend (BCAA's)

Pre Workout

1 Serving Anavite

2 Scoops C4

5g Glutamine

5g Creatine

Post Workout

1 Scoop Whey Protein Powder

1/3 Cup Carbo Gain

5g Glutamine

5g Creatine

Night

1 Malodextrine Pill

My Motivation Program View My Full Motivation Program

fpemblebelkin has not added any program information.

What fpemblebelkin Is Up To

fpemblebelkin updated his body fat from 12% to 9%, a loss of 3% in 273 days.

9%
May 13, 2013 |
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fpemblebelkin updated his weight from 178 Lbs. to 182.6 Lbs., a 4.6 Lb. gain in 20 days.

182.6 Lbs.
May 13, 2013 |
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fpemblebelkin added a new program to his calendar: Kris Gethin 12-Week Daily Trainer
PROGRAM:
Kris Gethin 12-Week Daily Trainer
DETAILS:
MAIN GOAL: Transform
WORKOUT FOR: Everyone
LEVEL: All Levels
TOTAL WEEKS
12
START DATE
Apr 1, 2013
May 12, 2013 |
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fpemblebelkin created a new BodyBlog entry "2013 $100,00 Transformation Challenge Complete".

Well, it's finally complete. The 2013 Transformation / Kris Gethin Program. This is my third time doing the program and it was the charm, as they say. The first time I did the program I was more than happy with the weightless I achieved. However, shortly there after I slipped back into old habits. So I did it again. The second time was great, however that time I was not happy with the lack of muscle I was showing. I remember saying to a friend "I want to look like I spend all the time and... Go to BodyBlog

Apr 27, 2013

fpemblebelkin updated his weight from 176 Lbs. to 178 Lbs., a 2 Lb. gain in 7 days.

178 Lbs.
Apr 23, 2013 |
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fpemblebelkin added a new profile photo.

Apr 17, 2013

fpemblebelkin added a new photo to his progress photos.

Apr 17, 2013 |
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fpemblebelkin updated his weight from 177.6 Lbs. to 176 Lbs., a 1.6 Lb. loss in 7 days.

176 Lbs.
Apr 16, 2013 |
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fpemblebelkin added 4 new posts to his FitBoard.

Apr 11, 2013

fpemblebelkin Final week of the 12 week Gethin Trainer. Feeling good and looking good.

Apr 9, 2013 |
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fpemblebelkin updated his weight from 180.8 Lbs. to 177.6 Lbs., a 3.2 Lb. loss in 3 days.

177.6 Lbs.
Apr 9, 2013 |
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fpemblebelkin updated his weight from 181.2 Lbs. to 180.8 Lbs., a 0.4 Lb. loss in 11 days.

180.8 Lbs.
Apr 6, 2013 |
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fpemblebelkin Killing it on this cut! Starting to see some really excellent results.

Mar 26, 2013 |
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fpemblebelkin updated his weight from 184.2 Lbs. to 181.2 Lbs., a 3 Lb. loss in 13 days.

181.2 Lbs.
Mar 26, 2013 |
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About Me

About Me:
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Visitor Comments

Leave a Comment
venugopalvimal
venugopalvimal I am on week 7...wat about the supplements...?do u have them regularly....? Dec 27, 2012 11:07am
venugopalvimal
venugopalvimal hai bro...i need advice from you...i am following kris gethin workout...but i cant reduce my oblique fats....wat exercise u do for obliques..? Dec 27, 2012 11:01am
driiizle
driiizle Pimp down!! Aug 29, 2012 4:00am
ellerkidd
ellerkidd that a boy! Aug 14, 2012 12:38pm
Lanceb028
Lanceb028 great job on the transformation, true inspiration and motivation. i'm on my second week on the kris gethin 12 week program and i plan on fishing just as strong. keep up the great work Jun 13, 2012 2:22pm
mstorace
mstorace hey buddy. I actually got real sick of Jim's Program and I am doing my own now. Jim's plan is the same exercises every week so it was boring. Lee Labrada has a good plan with variety if you want to check that out May 7, 2012 12:15am
kgj2012
kgj2012 I appreciate it...I need the motivation badly. Apr 2, 2012 1:07pm
colmoshea
colmoshea Thanks for the encouragement, Fabi. See you soon. C Mar 20, 2012 7:48pm
craigcapurso
craigcapurso yea man its about prepping a head of time to get that diet right appreciate the shout. Feb 29, 2012 2:58pm
colmoshea
colmoshea Cheers, Fabi. Appreciate the support. Post some more pics of yourself so I can return the cheerleading! Feb 29, 2012 10:16am
angelbelle
angelbelle hey Fabi.... we are missing you blog dude Jul 21, 2011 1:15pm
angelbelle
angelbelle I would like to say WTF!!! Incredible Fabi. And who is taking your pics LOL. Mine have this Anthony Weiner-esque horrible cell quality LOL Jul 6, 2011 1:11pm
JamesEsco
JamesEsco Hi fpemblebelkin, We are almost at the end of the transformation, Let's push & finish strong. We are both at the same point in the program, & I know we got this. Jun 23, 2011 6:21am
perkapalooza
perkapalooza keep it up dude. you can push through it! Jun 22, 2011 12:35pm
guest
guest FABI - rocking it out..... sooooooo awesome. You are inspiring me so much. Congrats hard body boy Jun 16, 2011 1:57pm
JamesEsco
JamesEsco Wow! Congratulations on reaching your wieght goal. It's all up from here, & I know you will continue to beat new goals. Jun 13, 2011 8:38am
JamesEsco
JamesEsco From your fit status comment, it looks like your transformation is going well. 7 weeks in, 5 to go. Keep it strong. Jun 4, 2011 5:37am

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