My goal is to weigh 120 obs again and I believe that 16 weeks will give me more than enough time to achieve this. I will make time to workout everyday.. I will continue with my commitment to eat healthier!
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’m 48 years old, 5’6″ and weigh 210 lbs. I’d like to get back to my old college weight of 160, but I can’t exercise as I only have one good leg due to polio from infancy. Can’t jog (never have ben able to), can’t run (I’ve never known how this feels), can’t swim (not with my leg brace, which I need to wear 100% of the time), although I can walk slowly. Plus I got laid off from work so any extra expense to buy organic or any other “specialty” food is totally out of my list for now. I’ve just been diagnosed with Diabetes and would like to be able to reverse that, as my doctor said I only need to lose weight and get back to being ‘normal’, but that has always been a challenge for me because of my physical limitations. I do have the CYWT program but haven’t used it because of time and expesne resttraints.
All these is a cry for help, Joel…
I’m a 22 year old female, 145 lbs, and 17% body fat. I want to get down to 12%. But I want to have muscle tone, not look scrawny.
Ideally, my goal is to love my body.. regardless!!! I’m turning 30 next month and I want to look the best I ever have in my life. For me, it means getting down to 22 inch thighs and weighing around 145 lbs. However, if the inches go down and the weight doesn’t.. I will be okay with that too.
I’m going to be able to see my abs by the end of the summer.
I just finished my 25 day cycle of XFLD and it was awesome! I lost 19 lbs and about 12 total inches. I still have around 20 more pounds to lose and i would also like to get to about 10-12% body fat.
My goal is to go from 19% to 10% bodyfat.
I am 4’10” and weigh 158 pounds. Goal weight is 120 pounds, but more importantly , goal is strength and overall fitness.
I would love to lose 10% bodyfat or gain 30 lbs of muscle :D in 16 weeks!
Current stats: 5’10”: 93kg, 14.2% body fat (based on Tanita):
Bench: 150kg (122.5 kg 5×5); Deadlift: 210kg (175kg 5×5); squat (125kg 5×5)
1st – 4 week goal: Shed 5% body fat (c. 10lbs), maintain strength + muscle
2nd – 4 week goal: Gain further 4-5lbs of muscle + increase strength (increase all 5×5 liftts by 10-15kg)
Then 18-day SAFARI-BEACH HOLIDAY! DOn’t get too fat
Upon Return:
3rd 4 week goal: Gain further 4-5lbs of muscle + increase strength (increase all 5×5 liftts by 10-15kg); might need some fat loss post hols
4th week goal: Strength hypertrophy: increase strength by increasing all lifts c. 2.5-5kg per week on a 5×5 programme
Year end strength targets:
– DL: 250kg+
– Bench: 180kg+
– Squat: 200kg +
– Maintain sub-10% body fat throughout
my goals are to lose about 30-40 lbs of pure fat and replace it with mucsles….i want to have a slimed down body with ripped pecks and a lean mean sixpack
My goal is to lose at least 20 pounds, gain muscle, and get my energy back. My reason for this is my daughter is having a baby in about 18 weeks and when she goes back to work, I will be taking care of her baby. I am going to need my energy!
Goal is to lose 50lbs in 16 weeks. Need to increase stamina, strength, and lose body fat as I get closer to my black belt test. Have been stuck on this plateau for too long. No More! I will make this goal!
I am 51 years old, stand 5’11” and weigh 270 since starting I have lost 10 pounds. My goal is 230 pounds
I want to reduce my weight from 160lb to 130lbs and I will continue to exercise daily.
I am 65 years old and have been on a program to reduce my weight by 30 lbs. I have already lost 10 lbs. Further, my goal is to lower my BMI by 20% that will get me in the best shape since I was diving and climbing moutains in my 30’s. Thanks for all the assistance between you, Vince and Dr. K.
Drop 25 pounds of fat and tone up to look and act 10 years younger!
16 week goal – Gain 9#s (211 to 220) while keeping bodyfat below 13%.
Drop 10 lbs of fat and reduce by 7% bodyfat.
I am 52, in jan I was 6 ft 230 29% body fat. currently 201 14% bady fat. My goal is 9% I really don”t care what weight . I am eating clean, my trainer has me on 6 day routine chest mon, back tues, shoulder weds, tri thurs, bi, fri, leg sat rest sat. Any suggestions?
Take my BF% from 17% to under 10%..nuff said.
I ran marathons for a few years. It left me annoyingly skinny (like, under 100 pounds skinny). Right now I’m lifting heavy, eating big, and working my way up to 130 pounds (I’m only 5’3″). After I get to 130 pounds I’ll shed the excess fat and see where I want to go from there.
GOAL: reduce BMI from 22% to 19%
Hi, my name is Mark and I am 40 years old. According to my Tanita scale this morning, I currently weigh 185.6 lbs and am 25.5% bodyfat. My 16 week goal, quite frankly, is the lower my bodyfat to the point where I will be able to see my abs for the very first time in my adult life. It should be noted that as of February 16th of this year I was not workout out at all, eating terribly, and was a very out of shape 219.5 lbs. As you can see, in the past almost 16 weeks (minus 2 days), I have essentially lost 34 lbs. and am very proud of that. I figure in the next 16 weeks, which takes me to the end of September and before my 41st birthday which is Oct. 20 I can reach my ultimate goal of having visible abs. I figure I have to be about 8% – 11% bodyfat to get there, so based on my current LBM of around 139 lbs., I probably need to lose another 30 lbs. or so of fat, and hopefully gain some muscle as well — that would be really nice — but not really sure how to quantify the muscle gain. Anyway, I should also note that I started the XFLD program on Memorial Day, May 31st and intend to submit an entry into Joel’s contest at the conclusion of the 25 day program. I am day 7 now and having a protein shake with cherries as I write this post. Wish me luck in the short term, intermediate term, and long term. Ultimately, I want my 40s to be my fittest, strongest, healthiest decade of my life.
My goal is to lose 30 lbs of body fat and gain lean muscles. I would also love to have really toned arms and legs.
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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...