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..