Hey Joel
I am starting my goal on June 16, 2011, I am at 233 pounds and 40% body fat. My goal is to get down to 190 pounds and 10% body fat.
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 would like to lose 30 lbs. In the sixteen weeks, I would like to lose b ody fat and gain more muscle. Thank you Joel.ckle
Ciao Joel! I’m going travelling around the world in 4 months time. My goal is to lose 2 stone and tone up all areas of my body and strengthen my upper body.
I plan to drop another 10 pounds of fat while increasing muscle and changing my eating habits. fortunately the first 3 weeks im on vacation so i can concentrate solely on my goal
I want to lose 10 pounds (have already lost 35) and build muscle and tone up. I am enjoying the comments and compliments. I just need to build on my success.
I am a 31 year old mother of 4 boys and I want to lose that baby weight (30 lbs) and get the healthy lean body I used to have to feel good but mainly to keep up with my active children. That is my 16 week goal 30 lbs of fat. I am currently training for the bike portion of an Olympic Triathlon, and following a lot of your advice. I do have limitations since I am currently nursing my 3 1/2 month old, but I am committed and working hard.
Want to lose 37 lbs. and be and stay healthy.
Hi,
My goal (s). To eat less processed food as inexpensively as possible. Get my buns out of bed in time to REALLY workout and not try to shove it all into 2,3,4 days a week. Used to do this, not so much righ now. Not worry about having beach bomb drop dead gorgeous body, but to continue to be active, healthy and at a good weight for me. Approaching 50 – aargh. But really don’t feel like it. I am healthy, and weight train, aerobic/anaerobic train etc. Just need more focus.
I’m 18 years old, about 150 pounds and around 8% bodyfat. I want to put on about 10-20 pounds of quality muscle, while still staying somewhat lean. I was thinking about doing the 20 rep squat routine, but I just suffered a back injury that is getting in the way of my training, especially leg training. Anybody have any advice, especially on tips to heal my lower back. It has been bothering me for about two weeks now after I injured it deadlifting.
I love the comments from all over the world! This is wonderful!
My goal is to go down one pants size, lose about 10 lbs. of fat and be safely in the 140s and get my body fat to under 25%.
completely disappointed with this program, I keep getting stomach cramps. I have sent several requests to get a refund but I don’t get any response. I did not lose any weight just stomach cramps, so I quit doing the plan. Again this a request to get a refund please contact me. Very dissatisfied customer. Please reply on get a refund. Thanks, Oscar
C @ steven:
I would love to tone up and lose 15% body fat. I’m pretty athletic and have reaches my goal weight of 129 however approaching 40andits getting much harder to lose and keep off I weigh 136 So to reach my goal is not out of reach. I just need guidance.
I did the XFLD – I didn’t loose 25lbs in 25 days but I met my goal. My new goal is to get to 110lbs and stay there! That is prob the hardest part is maintaining.
Just a scratch over 1 year ago I subscribed to Joel’s valuable information.
At 41 yrs old I was pushing 310lbs + at just under 6’2″.
I am now 42 but now stuck at 240lbs. I am not as concerned with what the scale says but rather my “problem” areas. It is a goal of mine to lose this fat around my outer pec area and continue to maintain an ideal weight for my body composition. Please help with any advise or input for determining this.
Following TOm Venuto’s S.M.A.R.T.E.R. format …
By October 24, 2011 (16 weeks from now) I am so happy and thrilled that my body fat percentage is below 12%. I will measure my BF% weekly (on Tuesday mornings), make adjustments in my nutrition and workouts to attain the reduction of 9% body fat that I desire and report these findings in my workout journal. The joy and elation I feel for having attained this goal propels me to enjoy my Hawaiian vacation with confidnece and lets me live life with gusto and joy!
My goal is to get down 5-10 pounds but to see if in my stomach not so much on the scale per say. Plus I am helping another gal get back into shape after back surgery so anything I learn here I pay it forward! Thanks for all the types and work outs.
Hi I’m 19 years old with approximately 42% body fat! In 16 weeks I want to reduce my body fat to 30% and lose 20kg! I’m starting tomorrow and I’m more determined then I’ve ever been before!
My goals is to cut 16lbs of stubborn fat and build lean muscle. I will tone my both my upper and lower body. Along with increasing my endurance.
my name is jeremy i currently weigh 219 pounds i am wanting to get to 200 pounds and have a leaner bmi
I am an almost 51 year old woman. 5’4″, 145 lbs. fairly large boned, overall good shape and strong. My resting HR is about 52. I have gained 10 lbs. since my 50th birthday last August. No matter what I do, I can’t seem to lose that weight! I want to lose 15 lbs. total (get down to 130) so I can fit in size 4 pants. If I weigh 135 size 6 are baggy and size 4 too tight! Due to a crazy busy spring and an injury I haven’t worked out for 6 weeks. Just started again yesterday. But even though I worked out faithfully and ate quite well as I always have, I still gained 10 pounds since last year. I want it off and the extra 5 lbs. too. : )
i´m 24 years old, drop down some belly fat, around 20 pounds! :D
My goal is to lose 25 or 30 pounds of fat and get into better shape, so that my joints are not in pain and I can wear the nice clothes I had to pack up. I have arthritis. I have lost 10 pounds and am already in less pain.
Hi,
My goal is to loose body fat and gain muscle. I’m currently doing the extreme fat loss diet and doing it to the letter. i’m on week 5 and so far it’s not looking to promising. Only 5 pounds down. I’m quite discouraged, but giving this last week all that i have anyways.I’m going to keep going until i hit that 30 pound mark. Just have to keep telling myself all the hard work with be worth it.
Hi
I ultimately need to lose approx 80 lbs – probably not in 16 weeks but i set my 16 week goal at between 14 and 20 lbs – I need to get back on track as I’ve just turned down weight loss surgery and my head is in the clouds at the moment. I’ve lost 35 lbs myself and wanted a last chance to do it on my own without surgery. Wish me luck !!!
Love the blog and all the tips we get from your site Joel
Hi Joel,
I’m 5’10” i weight 158 pounds and my body fat is 14, 78%. I want to lose about 16 pounds, that my body would be with 10% of body. fat. P. S. I am 16 y.o. so if i learn how to eat right and do sports, I suppose it would help my further in the future. And then you are 16 and have belly fat is not right. I was even fatter, I got some results by work, and now i want all of it, by it i mean good-looking body.
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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...