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).
I’m 6’1, 221.4 pounds and at 22% body fat, and my age is 23. The goal that I WILL achieve over the next 16 weeks is to reach 10-12% body fat, my overall weight at that time is not as important, but 190 pounds seems a reasonable expectation assuming at least some muscle growth along the way.
I’ve been just fat enough my whole life to never see my abs show, and I’m determined to get there by the end of the summer. I just broke my recent plateau, and seeing great results so motivation is strong.
My goal is to get 50 clients riding across Mongolia with me as we chase the ghost of Genghis Khan. I suspect the constant diet of boiled mutton and the daily saddle time will help me to lose the 9 kg of ugly lard that has accumulated on my middle since I totalled my car in May last year.
Stay awesome y’all
Rick
My goal (so far) is to reduce my body fat from 28% to 15%
My initial goal is to lose 20 pounds which would put me under 200 for the first time in years. Of course I would like to lose body fat, gain muscle.
Hi! I’ve just turned 50 and I’m 5’2″ tall and 150 lbs….about 25lbs overweight.
I want to make this year Fabulous at Fifty by eating healthier, exercising more, losing the excess flab and toning the muscles that I KNOW are underneath it all! I’ve always had trouble committing to myself to get healthier and in shape, so I know that it’s not going to be easy, but IT IS TIME to make it happen!! :o)
Shooting for 15% BF, currently at 20%. Starting XFLD today. Must say, don’t know how JR does it, eating all that food and still be able to put in a decent density workout. I don’t think I was as successful at cheating this time, but I still have 4 more tries to perfect! :-)
my goal is to incorporate at least 60 minutes of exercise into each day every day
Hi. I’m 163cm and weigh 85kg. My goal is to drop 25kg in weight, at least 15cm of my waist and going from obese to SUPER WOMAN!!!!
Thank you very much for keeping me motivated to be in shape. I would very much like to lose 10 pounds in the next 16 weeks. Let’s see what happens.
i`m 38 yrs young 5`6″ at the moment weigh 82kgs last time this skinny that is 80cm waist i was 63 kg,want to get my mass back upto atleast 130`ishkgs
I’m 172cm and about 97 Kg. Lots of BF (27%?). I want to be 75 Kg with single digit BF and a 6 pack of something other than beer.
Bold and capital letters in an email!!! How can I not follow the instructions!!!
In 16 weeks I want to lose 30lbs of fat. Not put on too much muscle, and be exercising regularly without my nervous system going into shock. The last 2 are fairly closely related. I had an accident in sept, and my nervous system still hasn’t quite sorted itself out yet. It’s very odd. I have the muscle power to work out, but when you wake up the next day numb…well apart from anything makes turning the alarm clock off really difficult!
My No1 goal is to reach a 10% BF and then go below that !!!
Hi joel
I am 33yrs old, I am 155cm and weigh 60.4kgs… My body fat is 24%, I don’t have a 16wk goal but my goal for the next 25 days is to complete your XFLD, after that I plan to go back to my original workout plan that I use from the fast track to fat loss…. This is a pretty big and exciting routine for me as I have had to get conformation from my doctor to be able to do this and of coarse he gave me the big YES!!! So im really PUMPED and looking forward to decreasing my body fat by 5%-10% and creating some noticeable lean muscle.
I am doing bodybuilding and i want to bulk up.I am lean enough and need some extra weight.After i`ve achieved that i want to get ripped again and eat accordingly.
I am 56 years old, 6″ tall and weigh 188 lbs. I want to lose 20 lbs and especially 3 inches in my waist. My legs and arms are pretty toned, but my abdominal area is not what I want it to be. I have recently started including a cheat day every week in hopes that my 5 workouts a week will show more progress.
Dear Joel, thanks a lot for keeping me motivated to keep in form. I weigh 68 kg and I would like to lose these 8 kg in the coming 16 weeks. I’m looking forward to your advice, which I’m going to follow.
My goal is to get into an amazing shape for my wedding at the end of August. I want to lower my fat percentage and get really toned up. I want to go down to a british size 8. My other important goal is to actually stick with the joel’s program.
I want to be healthy, strong and beautiful :-)
By eating right and getting in my due exercise, I think losing 30 lbs would be an achievable goal, and tone up nicely for the beginning of my hockey season. That would be the ultimate achievement and pure bliss.
In 16 weeks I want to bring my weight down to 150 pounds, which is a little over 20 pounds from where I am now (172).
Goal is simple – maintain my weight but improve shape – especially around lower back area (through more Dynamic training) and through better eating on non cheat days. Sometimes my cheat day is probably not as deserved as it should be! Also, i’m going on a European holiday in late July for 5 weeks – so my goal is to maintain muscle mass during that period which is a big challenge.
I already got to one of my goals, I lost more then 20kg of body fat. I’m 183cm high and currently 87kg in weight. That is about 15% of body fat still I think but I’m constantly reducing it so my goal now is to get to 10% at least and along the way get some lean muscle. I look good now but in 16 weeks I’m going to look great :)
Thanx to: WorkoutMuse, Vince DelMOnte, Joel Marion, John Romaniello, Craig Ballentyne and Dr. K ofcourse, you all have been amazing sources of information and strategy for my well being.
Love your body!
My specific goal for the next 16 weeks is to lose 32 lbs of fat, reduce my body fat from 39% to 25%.
Hey,
I m slim n quite toned but aiming to become slimmer n more toned… sculpted..
Get leaner n sexier…
My goal? I’m 176cm and 68kg. I want to lose fat, build some good muscle so I have a strong and toned body. I also want to be more physically fit, as I want to join the armed forces here in the UK. You are Vince are providing inspiration for my quest :D
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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...read more