Hi!

I was wondering if anyone would like to share their goals. Also, perhaps, some of you would like to talk about how your journey to accomplish those goals.

I am in the process of reading “Burn Fat, Feed Muscle” by Tom Venuto. He set out some guidelines for setting goals. I had already set some goals, but I fine tuned them after reading the goads chapter of this book. I’ll start by sharing mine below. I’d like to hear what other people are doing and continue to update my goals.

Chris


Goals

1. Ultimate Goal – I’m going to get to a healthy average body fat of 25-27% by my 35th birthday. (9/16/2006)

2. 12 Month Goal – I’m going to wear my favorite jeans of all time a year from now and weigh 130 pounds. (I’m going to replace the weight number with a body fat percentage soon.)

3. 3 Month Goal – I’m going to wear my green jeans on New Year’s Eve and weigh 155 pounds. (I’m going to replace the weight number with a body fat percentage soon.)

4. 6 Week Goal – I’m going to wear my size 13/14 jeans to Altanta, GA on 11/22/03.

5. Weekly Goals –
a) I’m going to lose ¾ pound a week. (Again, I’m going to replace the weight number with a body fat percentage soon.)
b) I’m going to exercise. Specifically, I’m going to do weight lifting 3 days a week for at least 20 minutes and I’m going to do cardio 4 days a week for at least 30 minutes at 75% of max heart rate.
c) I’m going to try on my current “goal” pants. (At first, I had some goal shirts also. This has been my main “measure” of weight loss. Pants tend to fit my waist last of all so gauging my loss by how smaller clothing fits seems to work well for me. I often have 2-3 pair. The pair that isn’t even close to buttoning, the pair that is close to buttoning or can be buttoned by laying on the bed and the pair that I can button and zip, but may be uncomfortable to wear for a full day.) Basically, I think this is similar to a lot of the measurements that people take.

6. Daily Goals-
a) I will eat 75 grams of protein a day. (This will be adjusted when I measure my actual LBM.
b) I will look for ways to be more active every day because my objective is to lose body fat. I have an office job, but I’ll do small things like take a brisk walk for 5 minutes or so each day possible during my lunch hour. I’ll use elevators less often. Etc.
c) Normally, I’ll eat several small meals throughout the day to boost my metabolism.
d) I will follow my exercise plan and incorporate extra cardio workouts or add a few minutes whenever possible.

Thanks for starting this challenge, Chris. I think it's great to actually express and see your goals on a page. I also am thrilled with Tom Venuto's work, and did write some goals almost a month ago. Here they are, from 9.15.03


1 year from Sept. 15:

I weigh between 165 and 170 lbs. My body fat is 15% or less. I work out 6 days a week doing weight training and cardiovascular workouts. I look GOOD in the clothes I wear. I have a positive outlook on life, my job, and family. I am in control of my health. I eat foods that help me maintain my body and health.

3 months:

I weigh 170 lbs. My body fat is 20% or less. (IT ALREADY IS about 16.4%) I'm working out 5 days a week, and I have been stepping up the intensity of my workouts every week.

1 week:

I've lost 1 lb. this week, and I can feel the definition of my muscles improving almost daily. I got up at 5 am (I SLEPT IN!!) 5 days and did either weight training or cardiovascular exercise. I've educated myself on a way of life called BFFM, and begun to make changes in my diet that reflect that program.

I have daily goals, too, but I'll have to actually write them out some time.

John

July 03, 2003
202/172.5/170