What Are YOUR Goals?

Hi,
I am 23 years old. My height is 164 cms and I weigh 65 kgs. I want to reduce my weight till about 55-56 kg. I also want to tone up up my body as my skin is very soft n fluffy. I want to lose more from my upper body.

My goal is to lose 30lbs of fat and build muscle! I am getting ready for the Mud Run which is in 17 weeks, 5 days. WOOHOO!

My ultimate goal is to lose 70 pounds of fat and build more lean muscle. I realize it may take longer than 16 weeks, but I hope to lose about that much by the end of the 16 weeks. I should have a little more time each day during the summer to get into a more regular routine each day – hopefully – so I can get a good start on losing the weight before jobs start getting crazy again in September. Would like to have it all off by my birthday the end of October!

My goal is to drop my body fat down drastically, get back into shape, within the next 18 weeks to apply for the local police force with confidence

my goal is to bulk up and gain as much muscle as humanly possible in 16 weeks…im lean enough already and i need more weight on me.20 lbs or so will do

My 16 week goal is 8% BF with a weight of 200 lbs. My current BF and weight is 12% and 206 respectively. Thanks in advance for any insight or suggestions on achieving this.

I would like to lose 25 lbs of fat and lose 2 dress sizes. I have been saying this for 3 years now. Ever since my daughter was born..

16-Weeks goal:

I have about 7 kgs to lose really. What I really want to focus on over the next 16 weeks is to begin developing solid abs and to lose about 5-10 cm around the waist as well.

my 16 week goal is to be back at 61kg and 7% body fat currently at 69 and 16%

My goal is to lose 20lbs of fat, get much fitter and build up muscle. Need to be at peak for September, October this year and maintain it.

My goal is to lose 20 kg of fat and learn how to make better food choices for myself and my family.

My goal for the next 16 weeks is to reduce 20 pounds of pound and build more lean muscle.

I am 6ft tall and weigh 110 kgs. I would like to get down to my ideal weight (approx 90 kgs) as well as tone up a bit. I used to have a decent 6 pack and well defined arms and legs and would love to have that back. It might take a little more than 16 weeks as my will power isn’t that great but will get there in the end.

I want to have under 10% body fat and then add some muscle (5-10kg). Fairly lean as it is, but not as ripped as I want to be. Have a holiday in about 6 weeks so been working on reducing body fat for about 4 so far. Is a slow process for me. Find it really hard to reduce bf (or maybe I just don’t have enough weight to start with).

Joel, Is it possible to not start with enough that you can’t get to 10% bf? Im about 180cms and about 75kg. Trying to minimise muscle loss while loosing some bf.

Although my parents have noticed some weight loss on the cheat your way thin diet. Yes I even convinced them to do it!!

Hi Joel, I have bought your CheatYourWayThin nutrition program and I would like to lose 100 lbs and gain some muscles. 16 weeks might not be enough time to acheive my goals, but Whatever I can lose within that time would be more than good. I will continue until I reach my goals.

My goal at the moment (well for the whole summer) was to gain 8 pounds. I’m actually in a ‘weight gain contest’ with my boyfriend – and kicking his @ss miserably I might add! :)

So far, so good!
Shannon

I am 58 years old and very out of shape. I have become quite matronly in the past couple of years since menopause especially around the middle.

My ultimate goal is to drop 30 lbs of fat and be a size 8. I am a 12 at present.
In the next 16 weeks a realistic goal for me would be to lose 10 – 16 lbs of fat and have more energy. Increase my movement to where I am doing some every day such as dancing, resistance training, bike riding, or yoga.

I am 6’1″ and weigh 196 pounds. My goal is to get down to 188 pounds and less than 8% body fat, with 6-pack abs.

I currently have a 10 week goal to lose 2% body fat, or about 1kg (2.2 pound), and to build about the same in muscle. I will also lose 5cm (2.5 inches) off my body measurements so that in 10 weeks when I am sitting on a yacht in Thailand with 9 of my friends, I am looking pretty damn good in my bikini.

My goal is to shrink my waist down to 31.5 inches. Right now, it is 33 inches. I also want to maintain my muscle mass that I have right now. I am 6 feet tall and weight about 195.

Hey Joel,
I really appreciate ur time and support! I am really trying to lose fat which I gained since my son was born now 5 years ago!!!! (Disgraceful it has taken this long I know!!!) I have lost 11 lbs but really want to lose at least another 15lbs! I don’t live in the States so can’t get the prograde shakes u recommend!?? Any other sugestions available in Europe would be much appreciated.
Thanks again,
Nicki

This sums up my goals exactly…”Hi Joel, I have bought your CheatYourWayThin nutrition program and I would like to lose 100 lbs and gain some muscles. 16 weeks might not be enough time to acheive my goals, but Whatever I can lose within that time would be more than good. I will continue until I reach my goals.”

If I could just implement an exercise plan and food regime and follow it consistently enough that my energy stabilized, that would be a big win for me.

Goal: BF from 21% to 10%

i will get my weight from 160 to 145

My Goal is to lose 10kgs of fat and to have more energy and have the best blood sugar levels I’v had for ages

I’m 71kg at 17% body fat. My goal in 16 weeks is to drop my body fat to the 10-12% range. If i can bring it down to single digits, even better. If i can build muscle while doing this, it’ll be great…I’m doing weight training 4 times a week plus cardio intervals on off days. On the diet side, i’m on the core phase of the Cheat Your Way Thin program.

I would be estatic with any downward movement at the moment…I lost 20kg and then hit a plateau. My weight has been static for couple of months so I joined the gym a month ago and I gained 5kgs!! Okay so some of it must be muscle as they have really popped, but I expected to lose some fat not turn the fat into muscle. My goal would be to lose 5kgs in the next weeks.

I want to reduce my body fat % to under 10% currently 16%

My goal is loose about 10 pounds and tone up. I really want to get my body fat down by about 6 to 7%.

In 16 weeks I would like to lose 10 kgs and build up muscle, actually at 57 yrs old, 168 cms and 76 kgs, I would like to tone up my body as my skin is very soft and I lost a lot of strength…Is it possible considering my age to expect to reach this goal…I khnow it’s not sure in 16 weeks and I am not applying for Mr Universe.

Hey Joel ,
My goals for this summer is to loose the ‘spare tyre’ and increase my tone and fitness , dispite the fact that my girlfriend likes me the way I am at the moment… is this a conflict of interests??

I’m 47 years old, 5′ 6″, weighing 220 lbs. I have got to lose at least 50 lbs. I think I’m already losing somewhat, but not too significant as I want to. ALthough I noticed my face is smaller than before.

Lose 10 pounds whilst I finish healing my busted shoulder and collarbone.
Guess I have to forget the 110 kg bench for a while longer. Rats.

Living in Australia, I can’t have physical contact with you and your program. I have bought your Cheat Your Way Thin nutrition program and know I need to lose 30kgs. But my goal is that I am committed to losing weight. I have had a stroke and it is very difficult for me to exercise but I do try.

@Joel – there is an old bloke of 72 or so who can deadlift 183 kg so yes I think you can get strong at 57 no worries. I am 56 and deadlift 120 kg off the floor ok.

In the next 16 weeks im going to blast my belly fat and finaly reveal my six pack abs and im going to pack some muscle and have a perfectly defined muscular body

My 16 week goal is to get to a weight of 175-180 of lean tone muscle.
I also want a body fat% of less then 10%. I plan on starting boxing lessons in the fall but before I step in the ring I need to get rid of the big soft target that is my stomach.

I need to remove my pot belly, Waist size 32 inches, Stomach size 38inches.

i want to loose about 40 pounds of fat and gain muscle. . im a broad shouldered guy so i prob wouldnt mind after loosing that fat and gaining muscle. . I would also like to get stronger as well. .

My goal is to loose all my baby fat – permanently. I still have to get rid of about 12 pounds, but the most difficult part for me is not to over indulge and to stick to a nutritious eating plan. The past year, I have lost 6 pounds, but it is very slow progress! Would love to loose all the weight in a shorter period – permanently!

Hi Joel,

My height is 5’10 and my weight is 74 Kg’s currently. I want to bring down my weight to 70Kg’s, and most of the weight loss should be fat around the belly. Want a Six Pack abs in next 16 weeks.

Regards,
Sumeet

My 16 week goal is to lose 5 kg. I’m 41, 165cm and currently weigh 70kg. I’d also like to lose my tummy, but that seems like a lost cause.
Good luck everyone,
Karen

I am 4’11″ and weigh about 140 pounds. I would like to lose about 10 pounds or more in 16 weeks. I would also like to gain muscle as well. I currently have knee problems. My knees dislocate and are misaligned. My knees have been giving me problems for along time. Do you have any exercises that I could do that doesn’t put a lot of pressure on my knees?

I weigh 143lbs. My goal to reduce body fat to 9-10% from around 13-14% and weight to stay around 145lbs. So far the best I had achieved was 11-13% never lower.

Hi Joel Have been working on fat burning for the last 6 months and have gone from 94 kgs 30% fat to 82 kgs 22% fat. But now don’t wanna get much lighter so am gonna have 16 weeks of weight training to try and put some muscle on before I burn the rest of the fat I wanna get rid of off. I reckon about another 10% needs to go at least. Anyway the next 16 or actually 17 weeks is all about 3000 cals a day and lean muscle building for me. After being on 2000 cals a day for 6 months its gonna seem strange eating so much.

My goal is to lose another 40 lb (I have already lost 41) and get down to the weight I was before I retired from rowing (back injury) and then retired from training (ruptured knee ligaments).

I want to lose about 3″ from my belly, and actually BUILD MUSCLE for a change. I just don’t seem to be able to build muscle these days. I have serious “estrogen dominance” issues, so that doesn’t help the situation.

quite frankly, I don’t care about weight and body fat for now.
My first and only objective right now is seeing a six pack on my body.
Once I have accomplished that, I want about 10 lbs of lean extra muscle without losing (except temporarily) my six pack.
W.

My goal is to go from 18% body fat to 10-12%

my goals within the coming 16 weeks are: (1) Build muscles, (2) Reduce my body fat to 12%, (3) Flatten my stomach, and (4) increase the size of my glute. I’m very satisfied with my body weight, I’m more looking to gain 2 Kgs while at the same time achieve a perfectly defined muscular body.
Thank you for your usual support Joel

My goal for the next 3 months…is to lose the 40 pounds of fat and gain muscle. I had surgery and have just let myself feel sorry for myself. I have my arm and shoulder back and now I need to work out and eat healthy. I struggle with this constantly, but I need to get some of this off by my birthday and my son’s wedding which are on the same day…this September. I have a lot of work ahead of me and I’ve already started!!

Hey Joel
I have been training for about 10 years. I am 41 and 6ft and am in the 15th week of the Optinum Anabolics programme and have gone from 206 to 230 lbs in that time. BF % has reduced slightly from about 15% to 12%. Not too worried about the BF as I don’t think it’s possible to really increase LMM and decrease BF substantially at the same time. Goals for the next 16 weeks are to add another 10lbs of lean muscle mass without increasing BF but I am not too obssessed with the numbers – just love working out and how it makes me feel.

Hi,

I m 21 years old, i want to gain ma upper body and want to create 6pakz in stomach, can any help me?

Well, My goal is to be ready to run a half marathon in 16 weeks. I’ve tried many different forms of training. I’ve yet to tackle a marathon, so I’ve decide to start small and work my way up.

BF frm 17% to 10% plus maintaining the weight;136lbs..

My goal is to be 58kg with 18% body fat.

As of last measurement (Feb) I am 173cm, 62-63kg with 24% body fat with 43.7kg of muscle.

My body fat percentage is the ultimate goal. I seem to have increased my weight since i have started exercising (from 57kg to 62kg) so that may not drop due to muscle development.

I will drop 1% every two weeks.

We are going on holiday in July so my other goal is to find awesome healthy fat burning foods while on Holiday. This is crucial. Currently I prepare all meals at home and try to follow the one ingredient rule.

Hello I currently weight abt 213lbs n my height is 5’7 and I wanted 2 lose abt 50 lbs for I can be my idea weight abt 165. Right now I have a lot of loose skin because I was 280lbs n I dropped down 2 the 213 and my weight loss stopped. So I really need a little with everything. I do full body trainning 2 days on 1 day off n I run abt 5 miles a day so sure that help me a llittle.

Right now im 178cm weighting 78kg,
I have good muscle mass but still some fat,

in the next 16 weight I AM going to lose the fat and get ripped and gain more mass : )

GOOD LUCK TO EVERYONE !

I’m 1.55cm 27yrs F. I weigh 59kgs. In the last 4 months i lost 4/5kgs and I believe even more cause I am adding muscle as well and doing medium to heavy weights. However in the past month and a half my weight just stopped at 59.2kgs. I’m not going down or up. It strange that I already hit a plateau when I started my 3rd month of training/dieting. My goal is to go down to 52-55kgs and add muscle like Madonna style of 2 yrs ago when she still was all muscled up. I tried to vary my diet and weight program but still not working :s

Joel,
Since signing up with your program I have lost 10 pounds and am my desire weight. My body fat has gone down from 21% to 18%, and I’m happy with that progress. However, I have been slowed down in exercise because of severe tendinitis in my left shoulder that has greatly reduced movement. I’m having massage therapy and acupuncture and making good progress. My goal for the next 16 weeks is to see complete healing of the tendinitis and get back to doing the exercises that I need to be doing. For example, I’m not now able to do pushups, chins or most presses nor can I raise my left arm to the side without raising my shoulder.

hi, my name is sal and im 19 years old!
My goal is to drop a lot of body fat….i used to have 26% of body fat and now i only have 19%….so i am happy for the fat loss that happened in the course of 9-10 weeks…i realize it took me a while and im still in the begining….not even sure if there’s an end to be honest.
Dropping body fat is not my only goal, i also aim to build muscles and to be huge but toned up! If this happens, i will be more than happy to send the before and after pictures!!!!

i’m 158 lbs and want to get up to 180 lbs. I also want to cut 4% bodyfat. I’m trying to loose fat and hopefully gain some muscle now.

Hi. I’m 173sm in height and 63kg in weight. I want to loose 5kg and 5% of body fat in 16 weeks. And i know it’s possible. That’s my ideal weight.

Joel, i REALLY need your help and advice…….. I am very active ( fitness instructor) but now i won’t be able to do ANY exercise for a month ( only walking slowly). I am very concerned about loosing my muscles during this time. I was working so hard and now……………………………… I am very carefule what i eat and how much but not sure if it’s enough……
Can you please sent me some tips ( diet, how many callories i shoud eat not to loose my muscle and not to put on weight) What i can do to keep my metabolism high.
Thank you so much for all your emails and enjoy that lovely day.

Vicky Khoma ( London)

BF 19% to 12%
Gain 5KG lean mass
Be able to military press double 24Kg Kettlebells for reps.

Hi my current weight is 225 lbs and 5 feet 6 inches crept up on me over 10 years and I just got less active. My ultimate goal is to lose 85 lbs of fat to be about 140 lbs and about 7-9% body fat. My 16 week goal is to lose 40 lbs.

Keep training hard everyone. I am still working on the mental conditioning for the program, which seems to be the most difficult part for me.

Good Luck everyone.

I’m 54, 5’6″, with a round tummy. I started Joel’s Cheat Your Way Thin diet 8 days ago weighing 75Kg. My goal is to drop 10Kg and lose the roundy! In week 1 I lost 2Kgs while eating away. Thanks Joel.

15 chin-ups in one set.

1 full handstand push-up.

80kg / 170lb bench press (equal to my body weight).

I can currently do 8 – 10 chin-ups in one set, no handstand push-ups, and about 60kg on the bench press (130 lbs or so).

Hi joel. I am 28 years old. my height is 5’4″ and weight is 60 kg. I am in well shape.
I have good muscle mass but still some fat on abs.my shoulders and chest is well in shape.
my aim is to tone my body and particulrly my abs. my shoulders and chest are well in shape. so pls suggest me dietary plan. I cant have nonweg daily but I can have Eggs and milk. which dry fruits and how much?

Thanks with regards
Mahesh(india)

Hi Joel! My goal is to lose 5 or 6 pounds of flab from around my middle and backside, but I want to do it very slowly. I am over forty and if I start losing weight quickly, I will only lose it from my face and upper body, making me look a lot older and not much thinner!Those six pounds are a souvenir of a stressy work winter when I had to eat out a lot and very little time for exercise. So now I eat slightly less and do a lot of weights and also some interval cardio. Any suggestions?
Btw, I also find that I have a lot more energy throughout the day if I don’t eat breakfast…any comments on that ?

HI Joel, 16 weeks is an ideal time frame. Many years ago I went into the army weighing 130 lbs. after 16 weeks infantry basics my weight was 165 lbs,lean and hard. Other guys that went in at 190lbs, 210 lbs also finished in the same weight range of 165 lbs to 170lbs. Very strange. However I’m now 77, have a
decent toned upper body and strong legs, and below some belly fat you can actually see a 4 pack. It’s the belly fat that is still hanging around that upsets the hell out of me. Over the next 16 weeks I will rid myself of that garbage if it’s the last thing I do. Oops better be careful, at my age it might be. Datu Ken Bangkok,Thailand.

I would like to drop body fat and lose about 20lbs. I am on my mission already.

Right!! I`m 57, want to eventually weigh 40 kgs LESS than my husband who is looking GREATand is so disciplined and still losing. (He is 6`3“ and at the moment weighs 100 kgs.) BUT I might look awful to weigh this lttle at my age! Plus I have a bit of Osteopenia so..my goal is to lose 8 kgs. in the next 16 weeks, get a bit fitter. Just have to get round converting part of your eating plan into eating raw. Lots to read! If I still look like I can lose the rest and not look like an old hag I will continue with what is working. If I get down to what I`d like to I will have about 13 kgs. to lose and this has to be done by December when my kids are all going to be here from Oz, London and Joburg.If you are wondering why I want to weigh 40 kgs. less than him it is because I used to a long time ago!

Hey, your advice has been really great. My goal is to become fit and stay healthy; also to have a great body and therefore feel good about myself. also, in a few months I am going on a ski trip at Falls Creek and so i thought i would work as hard as i can, and i hope to have improved somewhat by then. ive already built up my endurance from when i go running. i can now run for longer amounts of time and i feel so much better because im eating healthy and im not too tempted to eat any junk food.

I am 5’7″ and weigh 182ibs with approx 12.5% body – my goal is to get down to 8% body fat. I’m not too concerned with my body weight as long as I am ripped –
I have completed a challenge before with excellent results, I want to make these changes in lifestyle habitual.

I also want to help others transform their bodies..