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Overall Goal
///
Lose Fat
Get my 6 pack !! and get down to around 9-10 % BF
goal physique
Athlete
Progress & Goals
BEFORE
Jan 22, 2009
CURRENT
May 18, 2011
172.8 Lbs.
LEAN BODY MASS
32.2 Lbs.
BODY FAT
CURRENT WEIGHT
205
Lbs.
Apr 24, 2013
CURRENT BODY FAT
15.6
%
Apr 24, 2013
PROGRESS HISTORY
Lbs.
2009-01-11,2009-05-23,2010-01-19,2010-01-24,2010-02-19,2010-03-16,2010-04-04,2010-05-29,2010-06-12,2010-10-18,2010-12-23,2011-01-02,2011-01-03,2011-01-05,2011-01-16,2011-01-23,2011-04-08,2011-06-20,2011-07-07,2011-07-13,2012-01-11,2012-03-19,2012-03-26,2013-04-24
300,330,293,286,280,272,260,245,240,230,215,220,216,213,210,205,200.6,210,212,206.6,210,220,209.2,205
Jul 17, 2013
190 Lbs.
%
2009-05-23,2010-06-11,2010-10-20,2010-12-23,2011-01-07,2011-07-07,2012-03-19,2012-03-23,2013-04-24
40,25,24,21,18.6,15.4,17.7,16.6,15.7
Jul 17, 2013
10 %
Lbs.
2009-01-11,2009-05-23,2010-01-19,2010-01-24,2010-02-19,2010-03-16,2010-04-04,2010-05-29,2010-06-12,2010-10-18,2010-12-23,2011-01-02,2011-01-03,2011-01-05,2011-01-16,2011-01-23,2011-04-08,2011-06-20,2011-07-07,2011-07-13,2012-01-11,2012-03-19,2012-03-26,2013-04-24
180,198,175.8,171.6,168,163.2,156,183.8,180,174.8,169.9,173.8,170.6,173.4,170.9,166.9,163.3,170.9,179.4,174.8,177.7,183.5,174.5,172.8
Programs
My Workout Philosophy View My Full Workout Program
vitaloz has not added any program information.
My Nutrition Program View My Full Nutrition Program
vitaloz has not added any program information.
My Supplement Program View My Full Supplement Program
vitaloz has not added any program information.
My Motivation Program View My Full Motivation Program
My Motivation Program
It's hard sometime .. I'm not gonna lie.. from time to time I get tired of all this dieting and working out but am I gonna throw all that away cause its hard ?? NO .. If it was easy there would be no point doing it ...
vitaloz updated his weight from 209.2 Lbs. to 205 Lbs., a 4.2 Lb. loss in 394 days.
Apr 24, 2013 | LikeVisitor Comments
transcend365
Sorry it took so long, I didn't even see that you repped me. I'm a noob. Yes, lots of cardio, but I also lifted plenty of free weights as well. I would say most important was diet! High protein, low fat, moderate carbs. I saw your pics man, great work! stay at it! I know I am!
May 18, 2011 10:01pm
small_frey008
Unbelievable transformation so far bro! Keep it up make 2011 a year to remember - Jake
Apr 11, 2011 8:13pm
vitaloz updated his body fat from 16.6% to 15.7%, a loss of 0.9% in 397 days.