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real name
age
gender
Male
location
Miami, FL, US
gym
La Fitness
occupation
Telecom Sales Manager
Overall Goal
///
Lose Fat
Everyday is a journey , a battle , if you start with a bad attitude
you have already been defeated in your head , rise with the right attitude . every morning is a new beginning and every night a culmination , what was done is done , new opportunit
goal physique
Fitness Model
Progress & Goals
BEFORE
Jun 29, 2011
CURRENT
Aug 8, 2012
149.1 Lbs.
LEAN BODY MASS
33.9 Lbs.
BODY FAT
CURRENT WEIGHT
183
Lbs.
May 6, 2013
CURRENT BODY FAT
18.5
%
May 6, 2013
PROGRESS HISTORY
Lbs.
2010-01-29,2010-02-15,2010-03-17,2010-04-06,2010-04-30,2010-06-09,2011-08-03,2012-05-21,2012-10-02,2012-12-05,2012-12-10,2012-12-26,2013-01-02,2013-01-08,2013-01-15,2013-04-03,2013-05-06
178,175,175,172,170.2,175.2,175,172.5,179,182,182,188,192,187,185,188.5,183
Dec 09, 2013
178.6 Lbs.
%
2010-01-29,2010-02-15,2010-03-17,2010-04-06,2012-12-05,2012-12-10,2013-05-06
18,17,16.3,16.3,15,20,18.5
Dec 09, 2013
8 %
Lbs.
2010-01-29,2010-02-15,2010-03-17,2010-04-06,2010-04-30,2010-06-09,2011-08-03,2012-05-21,2012-10-02,2012-12-05,2012-12-10,2012-12-26,2013-01-02,2013-01-08,2013-01-15,2013-04-03,2013-05-06
146,145.2,146.5,144,142.5,146.6,146.5,144.4,149.8,154.7,145.6,150.4,153.6,149.6,148,150.8,149.1
Programs
My Workout Philosophy View My Full Workout Program
My Workout Program
Check out , Jason Statham's training and diet program for the movie "The Transporter".
My Nutrition Program View My Full Nutrition Program
gefolgshaft has not added any program information.
My Supplement Program View My Full Supplement Program
gefolgshaft has not added any program information.
My Motivation Program View My Full Motivation Program
My Motivation Program
Results .....
gefolgshaft On my to the Sweatshop my friends !!! Chest and Bis , tons of fun
May 8, 2013 | Like
Googlerfittness and vilseck86 like this.
gefolgshaft updated his body fat from 20% to 18.5%, a loss of 1.5% in 147 days.
May 6, 2013 | Like
uckybutt23 and AthleticAngel like this.
gefolgshaft updated his weight from 188.5 Lbs. to 183 Lbs., a 5.5 Lb. loss in 33 days.
May 6, 2013 | Like
gefolgshaft Daft Punk's "Get Lucky" best funky tune ever to do cardio to its like I can run for hours!!!! and "Harder,better,faster,stronger"
May 3, 2013 | Like
MuscleBeach208 and laceybou like this.
gefolgshaft Good Morning workoutaholics ! killer back and tri workout last night , waving goodbye feeling like your arm is about 500lbs priceless ha
May 3, 2013 | Likegefolgshaft Awesome Chest routine last night !!!! killed every angle , bench press + incline + flyes + decline and superset biceps!
May 2, 2013 | Like
AthleticAngel and rhonda73 like this.
Visitor Comments
hcross82
Thanks for the comment. Week is going great. Probably going hiking this weekend because the weather is awesome. How is the week going for you?
May 15, 2013 8:44pm
EmilyZalot
Thank you! And training is going great, I did my first fitness competition last month in the bikini division but I think I'm pushing for figure next time!
May 9, 2013 4:14pm
MsRoseliciouz
Hi thanks for the req. My training and diet are paying off! ;) how are you doing :)
May 6, 2013 11:59am
PFMDorka
Yes,I realized it...Was it too much?:) I don't thinks so.
Interesting,one of it is still there :)
May 3, 2013 2:08pm
PFMDorka
Yes, I realized it...was it too much?:) I don't think so. Interesting,one of it is still there :)
May 3, 2013 2:02pm
tattooedbirdie
I've slacked on my diet, too many fun events lately that I got a little to relaxed. Cracking the whip on it! No more slacking allowed! Traing is good, I'm upping my cardio now, one been feelin a bit bulky
May 3, 2013 11:41am
hformaus
a bunch of us are starting it on Monday. Wanna join? Here is the deets: http://www.bodybuilding.com/fun/jim-stoppani-six-week-shortcut-to-shred.html
Hope we can add you to our group! It will be fun...lots of cool and fun people here! :)
May 1, 2013 3:43pm
hformaus
oops - I missed your other comment. good to hear about your diet being clean! :)
May 1, 2013 2:00pm
hformaus
Hi there - training and diet are going great...going to start shortcut to shred on monday with a group of my peeps...what about you?
May 1, 2013 1:57pm
uckybutt23
Thank you very much! My week is going great...no matter what I'm usually pretty pumped! lol. How's yours?
May 1, 2013 1:15pm
gefolgshaft is now friends with sabrineyy, hk1987 and 2 others.