I want to gain 10 lbs of muscle in 8 weeks actually. I know it’s doable, but it’s hard to eat so much since I work 40 hrs per wk.
At random, Dan and I are going to GIVE AWAY 16-weeks of personal TWO-on-1 coaching to someone who leaves a comment below on this blog post. All you need to do is read below and reply with your 16-week goal to be eligible.
This is WAY over $2000 value and you’re going to get your own personal nutrition coach AND your own trainer and life coach…100% FREE if you win.
Read below and respond in the comment section.
Just this morning me and my good friend Josh were discussing the different types of nutrition strategies we’ve been using along with our current goals, which got me a bit curious about what it is that YOU’RE currently doing.
Are you looking to gain muscle, lose fat, both?
What are your specific goals for the next 16 weeks? How many pounds do you want to lose (or gain) in that time?
I like 16-week goals because it’s the perfect time frame to really make DRASTIC changes to your body and the way you look—aim high, and let me know your 16 week goal in the comments section below.
Then, print off this post (along with your response), and I want you to use it as a source of accountability. Here at Body Transformation Insider, we’re not just about setting goals, we’re ALL about achieving them. Or as my buddy Dan Long says, “We don’t hit goals, we SHATTER goals!”
Many of you are going to achieve some awesome things in the next 16 weeks—start today by posting your goal below.
(and if you can’t even *post* your goal, you might as well forget about achieving it…now is the time to step up and make it happen—together, as a community)
Talk to you in the comments section!
Joel
P.S. Get your 16-week goal in writing! Believe me, responding below is going to be HUGE for your accountability (and ultimately, your success).
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3,477 comments - add yours
I will lose 16 lbs in the next 16 weeks :)
I want to lose 30LBS
I am focusing on reducing belly fat by 3 inches and increasing muscle mass in my shoulders, bis and tris. By the end of this focus period my arms and shoulders will clearly exhibit muscle definition.
To be at 144 pounds (currently at 186), at 15 percent body fat percent.(current unknown, but guess about 35 pc)
To be able to run a full marathon (can currently run a half marathon)
Hm. I want to loose 20 pounds in 16 weeks.
My goal for the next 16 weeks is a little different than most who are reading this. In 16 weeks I will have a wonderful new baby boy. My goal is to keep strength and endurance, at a pregnancy level, at its peak. The stronger I am, the easier delivery and recovery will be. My weight limit for lifting is 30 lbs, which I am sticking to faithfully. The difference is how I use those 30 lbs. With a martial arts background, I am able to incorporate powerful and toning kicks and punches without hurting myself or putting Baby Gabe at risk. Losing fat is not as important to me as strength, at this point. We will find out my success when he is born in a few months. I encourage mothers-to-be to make fitness an absolute necessity.
My youngest daughter has decided to train for bodybuilding at the age of 33. I was a bodybuilder that did not compete when I was her age. I am now 61 years old riddled with osteoarthritis which I believe stems from all those workouts and playing softball, basketball, and football for over 25 years. I currently weigh 237.4 (lost 15 lbs) using my own techniques and your suggestions. I plan on visiting with her next year and I want to surprise her with my new 62 year old body.(smile) Thanks for all you and your buddies do to help all of us feel better and live better.
I will lose the final 10 lbs to weigh in at my goal weight of 150lbs. I will also lose 2 inches or so around my midsection and inner thighs.
i plan too lose 16 pounds. Continue on my mindful eating and start working out more consistently.
I WILL LOSE 45-50 POUNDS IN 16WEEKS!!!!
AIMING HIGH!!!
FEELING ULTRA STOKED!!!
Hi,
I am Cate from Nairobi Kenya and I have been a keen follower of your articles. My goal is to loose about 5kg of weight in the next sixteen weeks. I have already seen some success since I started following you. I have been jogging consistently, eating healthy and controlling portion sizes. I however still need to do more, be more disciplined and loose more fat and weight.
Thank you
Well, actually, it’s a little confusing. I’m trying to decide on whether or not to embark on a serious mass-building plan, or build -a little- and then refine things for the Tricky Jackson show in October in Lexington, KY, or the Kentucky Muscle show in November in Louisville. I’m three weeks past my last contest in Birmingham, and about 11 lbs. up. Still lots of vascularity, but a little softer. I need mass on my legs, though, and being 58 and 5 years post major back surgery, and 8 post complete right quad tear, it’s a little harder to make ’em grow.
I would like to, no wait, I WILL lose body fat. I’m at 28.4% body fat right now. I’m planning on cutting that in half. I know underneath this sheath of blubber, lies the muscle I’ve always had, but hardly ever seen. I want to be able to look in the bathroom mirror again and be able to actually SMILE at myself.
I want to loose 15 lbs of fat within the next 2 months while keeping and increasing my lean muscle mass and strength. In addition, increase stamina by adding more circuit-type training.
My main goal is to lose fat! I plan to start today and in 16 weeks lose 20 pounds.
I’d like to lose at least 20 pounds in the next 16 weeks; 30 pounds would be great I would still need to lose at least 40 more.
Drop from 12% BF to 9% BF by losing fat and gaining (some) lean mass
Get down to 6% bf(currently at about 8-10% or so) and put on 15 pounds of muscle. Think of Chris hemsworth in Thor. That’s what I want.
Done very well so far and people have commented on my weight loss. I still need to shift a bit more fat but keen to keep muscle size. At 49 years old it is so much harder to get results on the muscles, in my thirties I’d only have to put a bit of work in on the weights and the results were there to see in a couple of weeks. Been following your workout program since I got it (advanced)
I have alread begun this transformation. I have lost 2 inches in my misdection and have gained 8 lbs of muscle 3 weeks in. I want to get into the shape I was before knee and rotator cuff surgeries last year. I have a full release from doctor after only 6 months from my rotator cuff operation. The doctor said this was due to my fitness level & was shocked to learn I was over 50! I want to be more strict in my nutrition and vary my workouts while focusing on metabolic resistance training, which has yielded fantastic results for me so far. It has allowed me to cut fat AND gain muscle at the same time. Stay focused, train, and learn!
I want to lose 20 lbs.
Albert Priest 16 week s to Shattering my Goals!!!!!!!
I am holding myself accountable as of June 19th 2012 and the next 16 weeks to Shatter my Goals of Gaining Muscle/Losing Fat and getting in the Most Incredible shape I’ve ever been in that will help me Accomplish other Personal Goals in all areas of my life!!!!!!!
Albert Priest
I would like to lose body fat approx 20lb and would love to gain strength at the same time
I am currently at 227 I want to get to 200
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Hey, it’s Joel! So you want to know a little more about me, huh? Well, I’d be happy to oblige :-)
I guess it all started back in 2001 (my freshman year of college) when I was just a “skinny fat” 19-year old kid. At the time, I was spending close to 2 hours a day in the gym (now my workouts last about 30 minutes), and despite my efforts, you’d probably never guess I worked out a day in my life by looking at me...