I am 38 years old, 53.5 kg (118 lbs) with 24% of BF, my goal is drop the BF 19% but I will pleased with 21%, I have a big nutrition event upcoming on November !!!
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
My goal is to lose these pesky last 5 kg, reaching my ideal weight of 70 kg and build up some serious muscle, especially on my upper body.
Hi,
I am 53 years old, 5’5″ and 175 lbs. My goal is to lose 25 lbs of fat and get toned. Any muscle acquired in the process is an added plus.
My goal is to eat healthier ,lose fat and gain muscle.
I am @ 33% body fat. In 16 weeks I want to be @ 25% body fat. I will work hard 6 days a week to reach my goal. Then we start our NEXT 16 week goal!
Joel:
I went from 293 down to 225 in about 9 months. Used the Atkins Diet. Kept it off for a little over 4 years. Now I’m back up to 254! I want to get down to 199 with as little body fat as is reasonable for my 6′ 2″ frame.
I currently weigh 208lbs, and I plan to drop my weight to 185 by September. Currently I am loosing between 2 and 3 lbs a week.
hey am 16 and want to get from my current weight (106 lbs) to a respectable weight (90lbs)
I am 5ft 1 and 10st 8. My goal is to get down to under 9st for the first time since I was a teenager. I turn 37 this week and need to get more motivated.
My goal is to get below 20% body fat and be less than 150lbs. Translating to losing about 8% body fat and losing close to 20lbs.
I am 5’5″ and 125 pounds. I wouldn’t mind losing about 5 pounds but mainly I just want to get into shape. I need to tone up my body very badly. I want to see some muscle when I look at myself in the mirror. I have a hard time building up any muscle so it would be a nice change.
Dear Joel, I am 44yrs old, 5’7″ and weigh approx 235lbs. My goal would be to lose about 60lbs while building muscle and toning up certain areas. I read all of your e-mails but have yet to purchase any of your wonderful programs
My goal is to lose 20 to 30 pounds and build lean muscle.
Joel…
I am only about 7lbs from where I really want to be. I currently weigh 167 but will be at 160. Bring on those ABS! I am 39 years old and for the first time I truly believe I can finally have a 6-pack.
Thank you!
Paul
My 16 week health goal is to lose 40 lbs without losing any muscle, increase my energy and mobility, and lose at least 15% body fat.
Lose 5 lbs of fat
I want to lose 20 lbs of fat. I want to gain explosive power for Parkour at age 45 and prove to my friends and co-workers that it can be done at this age.
I am a 66 year old and wish to drop 50 lbs and get in better health.
I’m 14, 5′ 7″ 130 Lbs, I want to gain 20 to 30 pounds of lean muscle this summer
@ Adi: I too am 58 and although my weight has remained steady, I have experienced an increase in fat around my middle–my waist is 3″ larger than it used to be. So that is my goal–to lose that extra 3″ but preserve measurements elsewhere, since I don’t want to lose anything in my hips, legs, arms, etc. Don’t know how to accomplish this since it has been said again and again that there is no such thing as spot reduction.
Hi Joel
I’m currently on XFLD, about to start cycle 4. I’m really proud of myself as I’ve managed to stick to it to the letter (diet & exercise – have even become better at weighing protein etc), and it’s actually winter here where I live so it’s harder to do as one craves comfort food and hot stuff! I’ve had comments from a few people who say my body has changed, I see it a little too, but I think my results are a little slow for all the effort I’ve put in…I’ve gone down from 62.7kg to 61.3kg, and from 25.8% BF to 24.4%…..isn’t that too slow? What else can I do? My goal is to weigh in at around 57kg and drop to 18% BF.
I trust you Joel, and I’m no quitter, so I’ll see the program through anyways…hope I can soon smile about my results!
Want to go down 6.6 pounds, change my body composition from 25% fat to 17% fat, and become sculpted
16 week goal is to ideally drop 35 lbs of fat mass and gain 8 to 10 lbs of fat free mass, I’m 6′ 3″ ish at 235 lbs and bouncing around from 23% to 26% bf so with the above goals it should have me sitting at around 10% bf which is where I used to be boo hoo, I miss my four pack and would love to see my 8 coz I know they’re there, bring on the magazine covers
I’m 29 years old, 5 ft 1 inches tall and currently weigh around 180 lbs. I’m hoping to lose about 20 lbs in the next 18 weeks, and hope to ultimately lose a total of 50 lbs in a year. I’d like to fit in a size 6 when I’m currently a size 12.
Wish me luck!!
I aim for getting my body fat from 25% down to 15%.
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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...