What Are YOUR Goals?

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..

I’m 6’2″ 248lb (17.7 stone/ 112kg) bf approx 25% (ick). Waist 39in. Chest 46.5

I won a national category champion for BodyForLife in NZ in 2003. Went from 95kg (25% bf) to 83kg.
Hovered around 92 kg with a 34 in waist for a long while. Some injuries in England left me not traningAnd weight to 105kg. Now training again, up to 112kg.
Goal is to get back to a 34 inch waist.

well! I’m 15 yr old …and my mission is to have abs, like NICE toned abs lol and i like where my arms and leg muscles are.. just need that to fit in everywhere else… so nice abs, back and shoulder muscles. Am working on it! also clean up on my healthy eating .. make it all work :)
Shocked them at cross country, Going to be shocking everyone even more with my major transformation at school athletics carnival!
can’t WAIT!
Thanks heaps Joel, you really inspired me

Current position: 86kg, 5’10”, c. 15% body fat
16 week goals:
1. Get down to 8% bf (first priority)
2. Add c. 15lbs muscle
3. Improve training intensity and endurance
4. Increase strength levels by c. 25% across the board
5. Eliminate posterior chain weakness

Hello,
I’m a 35yr. old mother of two, weighing 65 kgs.
My goals are to loose 10 kgs and to build muscle and tone up.
Here goes!!

Living and working in Sudan makes it very difficult to buy a lot of the food etc your programme suggests. It would be great to be able to buy all the wonderful fruit.veggies, organic food etc etc so do you have alternative suiggestions on the food side?.
I would like to lose 8 kilos and follow an interval type resistance and cardio fitness programme using the only gym in Northern Sudan that allows mixed membership, which means that you have access to a gym and swimming pool for 7 days per week rather than the 3 set days for females and males that the others have!

You can see my case is not typical so would appreciate some help here- particularly on the food side

Now at 40 yrs old, I want to stay at my muscular 205lbs, but I want to go from 14%BF down to 8%BF in 16 weeks. So, I want to do both, maintain my muscularity and lose BF. After a herniated disc last year, it has taken me all that time to get back into shape and strength I had before the injury. I am careful with my squats and deadlifts, but they are getting back up to the weights I was doing before…almost. Slow and steady wins the race. ;-)

hey,
27year old Aussie, (QLD), 175cm, 79Kg, 12% BF.
Best: 73Kg, 8%BF (still no real six pack) damn pot belly.
Was doing CYWT but after your post about losing fat and gaining muscle, and cos its winter here, (cold and dark), i have decided to take Nick Nilson’s advice and do lo carb for 5 days (and sprints) and his 28 days max muscle program for the next 9 days.
Doing 2 Week blocks which means every weekend will be a high cal/carb weekend.

On the first week now will see what i am like come 29th.

Also took up boxing last night, 3 hours per week.

I want to lose one dress size, continue getting tighter and stronger and have more stamina. I want to get strong enough to do a real (non-girlie) push-up within this time.

My goal is to loose some body fat, and gain lean muscle.
Hopefully I won’t get fat agian during christmas…

I want to be huge and ripped I want to be like a professional bodybuilder but without the freakish look…

Hi,
I am 39, mother of 3, 160cm tall, and 65.5kg when I started Cheat your way thin 4 weeks ago; now I am 62.5kg (yay!), and have lost a total of 21.5cm, including 5cm off my back, 3 off my tummy and 2 off my bottom. My bodyfat has gone from 32% to 29.1%. My aim is to be 58kg and 25% or less bodyfat. I have been 55kg and 23% after completing the Body For Life challenge in the past, before 3 years of illness followed by Rheumatoid Arthritis which limits my ability to use anything other than light weights and thus my results.
I found I lost all my weight this time on the priming phase, and nothing at all the first week of the CYWT regular week, so this week am tweaking to have 3 low carb days, and 3 low gi days, and will see what happens :)

Caroline (Legana, Australia)

In 16 weeks I would like to add 5-10kgs of muscle and get rid of the last bit of fat

my goals are to lose 20lbs of fat and to get my bench from 185lbs 12+times to 225lbs 12+times an if possible get my arm from 18-1/2 to 20 inchs. if anyone has any helpful tip please let me know i have my work cut out for me

My goal is to gain another 7lb of lean muscle, so that means dropping my body fat percentage. I will be satisfied when i have a ripped six pack ;D

My 16 week goal is to reduce bodyfat to 16 % . ( currently @ approx 21 %) and STAY LEAN!

Over the next 16 weeks my goal is to lose 20 lbs and increase my fitness levels.

Hi Joel I am a 24yr old female who is 166cm and weighs 71kg. I workout a lot but clearly my nutrition isn’t good enough as should (or think) I should weigh about 65ish kg. Im already pretty toned but need to reduce the body fat. Really need your help to keep me motivated.

Thanks

Mhari

My target for the next 16 weeks is to lose 28lb of body fat and to add as much muscle as is possible!

I have a really big problem with sticking with an exercise and clean eating program. I’m trying to do a 30-day Challenge. I’m a good starter but then drop off after 2-3 weeks. That would be my goal to stick with it and lose the weight around my hips and stomach along with a good overall body tone.

my goals well……to get ripped have a six pack

I wants to put more muscles on my body especially on my shoulders, arms, chest and abs for better appearence =)

I want to lose about 15lbs of fat and gain 5 or more lbs of muscle, which would hopefully bring me to about 41kg of lbm and 18% to 20% body fat… but more importantly id like to be confident about the way I look, and be fitter all round. I really want to be firmly on my way and much happier by August.

At 50 years old, I want to lose fat and at least keep the muscle I have if not build more, so I’m not as concerned about dropping pounds as I am dropping fat off my waist. I do 30 minutes of interval cardio work on the elliptical 5 days per week in the morning. Over my lunch hour I lift weights 3 days per week (MWF) for a total of about 20 sets per day. For legs I do 1 set of 35-40 reps on the leg press, 4 sets of seated calf raises, then 3 supersets of leg extensions and leg curls. Moving to upper body, I do 1 set of about 9 or 10 different upper body machines, moving along between them without too much rest. Tuesdays and Thursdays I do ab work and 20 minutes of cycling. Weekends I rest.

My 16 week goal is fat loss. I currently sit at 35.6%. Since May 4 I have lost 8 lbs. and 13 1/2 inches, but the body fat measurement has only decreased by 0.7. Not good enough. I have a goal weight in mind (144) and goal measurements (specifically waist @30) but it’s the body fat that weighs most heavily on my mind. I have a goal range of 21-24% but seem to be struggling with that. I have discovered that I am somewhat carb sensitive after dropping the Higher GI/GL days from the Core Phase and dropped two pounds after no weight loss for two weeks. I am a “portion size” dieter who is a Protein-Type which essentially means the leaner cuts of protein do not stick with me for long. I am soldiering on…even through an upcoming 2 week vacation to Florida. This “diet” is so easy to maintain that I don’t feel deprived and/or ridiculed for following a certain way of eating. There is absolutely nothing wrong with giving up soda, french fries and ranch dressing…seriously. Three things (among other things) I can do without.

One more thing, am I the only one who’s “system” rebels on Cheat Days? You say satisfy any cravings you are having but my cravings are essentially gone and anything “off plan” that I do consume upsets my system. I guess that’s a good thing.

My goal is to lose 4-5 % body fat (lean out for the first time in preparation for first figure contest in November after 3 years of solid training and losing 30lbs of fat).