Week 185 :: What Are Your Bodybuilding Goals For 2009?

[the_fake_webmaster]

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* Note: How can I win? 1. Answer all questions in the order that they are asked. 2. Go over reviews (located at the bottom of past TOTW articles) and see what was said about those that did not win. Good Luck!
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TOPIC: What Are Your Bodybuilding Goals For 2009?

For the week of: January 14th - January 20th
Tuesday @ Midnight Is The Final Cut (Mountain Time, US & Canada).

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If you haven't made up your goals yet for new year it's not too late! Now is still a great time for you to think ahead and plan your future goals. What those goals will be is entirely up to you - whether they are to lose fat, gain muscle, or just to get away from the stupid TV. The important thing is that if you make a goal make sure you complete it.

What are your bodybuilding goals for 2009? How much fat do you want to lose? How much muscle do you want to gain? Be specific.

Which goals will be the hardest to achieve?

Which will be the easiest?

Bonus Question: Are there any lifestyle changing programs in your area that people might be interested in trying out? Is there some incentive offered with these programs?

* Please make sure your responses are original and not copied from previous topics.

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* New Rule (beginning: June 1st, 2006): Any exercise not listed on our exercise listing (http://www.bodybuilding.com/fun/exercises.htm) must be accompanied by a full and complete description and pictures (or a link to the exercise(s) where pictures and description are given).

Thanks.

Don't discuss any other topic in this section. ONLY discuss the question above.

The best response will get $75 in credit to use in our online store! The other good responses will be used in an article on the main Bodybuilding.com site, with the poster's forum name listed by it. Become famous!

Thanks!
Webmaster
Bodybuilding.com

[UCIMTHEROCK]

My first goal and most important goal is to stay injury free. I train on the highest edge of intenstity and with that comes the chance of injury.
My next goal is to gain 5 pounds this year not chemically enhanced but from training and eating.
I've never had a huge problem with fat but I do wish my waist size stays at 27" even though my legs are getting to be about that size too.
live in Southern California near the beach, I anyone ever asks me how I get in the shape that I do. I first tell them I am a construction worker and have put down over one million square feet of flooring in the last 27 years.
Next I tell them to change your lifetstyle, I am extremely active and busy every day, fat has no time or chance to accumulate on my body because of being so active. if I feel I am getting sloppy I powerwalk in the sand at the beach. this time of the year I do not do alot of cardio but I still work hard!
My last goal and the most important is to have a plan and never lose focus. This year one plan it is to help my friends at Redondo golds get in their best shape of their life this summer. they watched me smoke the INBA last year at 3-5% bodyfat 5-7 175lbs doing 6 shows, winning three overalls and being the biggest and most cut I have been in my life. All 100% lifetime natural! and they are now asking for my help.
First make a plan and then do not stray from it no matter what, also find what works for you, not me! I promise you will see the results you are looking for.

[tightslick1]

So mygoals are probably similiar to most's. I want to lose fat. However, I want to lose bodyfat. Alot of people just diet to lose weight/fat. I have been woring too hard to lose my muscle. I am currently 190lbs and 7.3% bodyfat. My realistic and healthy goal is 182lbs and 5%bf. I am trying to get into fitness modeling and have spoken to some agents. They want you SERIOUS.. I got the cuts, they want more.
SO this is where my goals come in. I want to get that fat off but by adding new muscle as best I can. I am already seeing great results. I have been working with BRETT123 > bodyspace. CHECK IT OUT. He selected me to be in his Elite 12 and my results are showing everyday. I have a set diet (macros;protein,carbs, and fat all in check). I am doing the cardio (HIIT) that will also help the process of building muscle and burning fat.
Once I reach this goal I will be shifting to putting on as much lean muscle mass as possible. I know some say its an impossible goal without gaining fat but I have to disagree. I think with the right nutrition program, supplmentation (Arginine and Creatine) I can definately put on 5lbs of muscle. It will take some time and patience of course but if you've been on this site and read, all of it does. Thats y it's a goal. If it was easy I wouldn't be writing this.

I think the hardest goal/take the longest will be BOTH...HAHAHA
****TY THOUGHT HUH?? But serious to lose fat the correct way w/o sparing muscle really comes down to a science and the way you feed your body through food/supplements and rest. It all takes time. I odn't want to over train and raise cortisol levels (store bodyfat). I Can not up my protein too much b/c I will not burn enough calories and some protein is a little fattier than others obv. I have to listen to my body and with the help of BRETT123 I am slowly making progress. I only have a little more fat to drop. I want it to come off slower so I know that its fat and not muscle. I want the bodyfat to drop a lil and the weight to drop at about 1lb/week.
Once that goal is accomplished, I'll make my way to the agents. I'll show em the unreal 6 pack that I worked so hard for and hopefully make an appearance in a mazgazine.
I will than take my training and nutrition to a new level and try to add the lean muscle. I will not be trying to maintain 5%bf. ITS TOO HARD. I will set a goal of staying at 8%. If I'm gonna be a model I gotta look lean and fit at all times. I will not have an OFF period. I like that though, its a challenge.

I think the easiest/fun goal will be adding lean muscle. I love hitting the weights and changing my routines. I HATE CARDIO...SERIOUSLY. So this goal, although I will most likely be doing some cardio, will be a little less straining on the body. I'm learning as I go and getting amazing advice from educated people.

EXTRA:
The town next to me is running a Gold's Gym Contest. I work at a Gold's but we dont have the competition in my gym.

[adrenergic]

My bodybuilding goals for 2009 are to finally be in the single digits of body fat and I have plenty to spare after my perma-bulk of 2008. Right now I am at 155 lbs and 17%. My goal is to lose 20 lbs, fat of course to be at 6-7% bodyfat. After I achieve my goal of fat loss, I'll do the leanest bulk that I can possibly do back up to 150lbs. I'm experimenting with the Warrior Diet right now and hopefully with commitment, I will acheive my goals. I have other goals related to performance such as being able to lift my bodyweight in any compound excercise such as the Standing Military Press, to Bench Press 225 lbs and Back Squat 315lbs.

I think that my hardest goal will be lean bulking back up to 150lbs. Obviously the hardest part of bulking is the diet and with the economy and all that, a 16 year old trying to get a job is a pain in the ass. Can't always rely on your grandmother. So when I can, I buy a 10lb bag of Dymatize Mocha(best flavar evar) as it makes a great meal replacement with milk when there is nothing else to eat.

My easiest goal will be increasing my strength. I'll be following Bill Starr's 5x5 for Mass and Strength. I've heard great results from the program and I expect to reach my lifting goals quickly. I have no doubt it will take alot of effort but, if you can have fun while doing something I believe that makes it ALOT easier.

My gym, Fitness 19 in Kendall Park, New Jersey, is holding a "New Year, New You" contest. It's 100 dollars to enter. The goal is to lose the most fat out of all the contestants. The winner gets a 47" HDTV, ironic huh?

To wrap this up, I look forward to putting my plans into action to achieve all of my goals. I look forward to all the knowledge I will acquire from Bodybuilding.com, school and, life in general. I know that especially with the help of Bodybuilding.com, I will reach my goals. Thank you and good luck to everyone!

[extremenergy3]

What are your bodybuilding goals for 2009? How much fat do you want to lose? How much muscle do you want to gain? Be specific.

I actually just got done posting up my final pictures in the supplement miscellaneous section of the bodybuilding.com forums. It was a wonderful experience doing my first cut after putting on as much muscle mass as I could since April of 2006 when I first picked up a weight.

Here are my changes from October of 2008 to this month:
http://forum.bodybuilding.com/showpo...postcount=2947
http://forum.bodybuilding.com/showpo...postcount=2948
http://forum.bodybuilding.com/showpo...postcount=2949

As you can tell, it was a great test of mental patience and physical endurance to reach that level of conditioning for the first time in my life! I learned much about my body and its responses to different training techniques, healthier foods, and different supplementation. All these allowed me to tone up, shed fat, and lose that water weight.

But back to my goals for 2009... I WANT TO BULK!

That is, I want to bulk until May ends. A good four months from now to get to 180 lbs. The max I've ever weighed was 170 lbs. I shed about 15-18 lbs to get to where I am now at 152-155 lbs. But as you can see in the pictures, the muscle mass is not quite there yet.

It was quite a great experience to test my body and how it would recompose cutting, letting my body learn how to withstand a different diet and lose fat. But now it is time to put on the MASS!

In the middle of May, I plan on cutting again for 12 weeks to help my body get used to losing fat again. Plus it's the summer time! Time for the 3 B's!

Babes! Beach! AND BODYBUILDING. After 12 weeks is up, it's back to bulking again. And depending on how much fat I lose, I'm testing myself to get up to 190lbs until the new year begins!

I'll be working particularly on adding much more mass and definition to chest, abs, and arms. I guess I got caught up with all the hype on the boards of everyone being just "chest, abs, and arms". So I worked my back and legs a lot. Now it's time for me to be a forum hype beast and catch up to those with those attributes as they catch up to mine.

Which goals will be the hardest to achieve? Which will be the easiest?

Although I've been lifting weights and bodybuilding for almost three years, I have yet to master either bulking or cutting. With tremendous help from the bodybuilding.com forums, I was able to accelerate my cutting process greatly. Way more than I expected.

So I think it is not so much which is harder, but that you receive support from a variety of sources (family, friends, and bodybuilding.com members ) and have the motivation to reach the goals you want.

I definitely have the support of my family and friends. And the forum members are a tremendous help, as usual. So where which is harder or not is not the question I need to answer, it is will I reciprocate well the comments of those who want to help me. I will take heed of their advice and put it to good use for the goals I have mentioned.

Bonus Question: Are there any lifestyle changing programs in your area that people might be interested in trying out? Is there some incentive offered with these programs?

Frequently, in San Francisco, Bally Total Fitness offers a "Bring a friend" or a "Bring a family member" special, allowing your guest to come in free and check out the facilities, classes, and just to work out! I think it is absolutely great because people who normally wouldn't want to go to a gym by themselves and learn about fitness now have someone to go with to experience gym life.

I haven't been there in a couple of weeks because I'm still in college and use the gym frequently there, which is in another town. But I recall there being New Years goal programs to lose fat, gain muscle, or tone up. Those who join the program receive a discounted price on personal training and membership, I believe.

So, everyone, it's not too late to start your lifestyle-changing/bodybuilding goals! You will be healthier, more confident, and be more happy with a better body!

[-=Zeus=-!]

What are your bodybuilding goals for 2009? How much fat do you want to lose? How much muscle do you want to gain?

Well my goals for this year is specially just getting into the best shape I can for my senior year in wrestling. By going to my friends local gym I plan on working out with my wrestling team to get us into better shape [this year my team barely lifts and it shows on the mat when we get manhandled by teams required to lift in the morning]. Also, I plan on muscling up two weight classes and staying as cut/lean as possible. I do not necessarily want to lose fat but I want to get my body fat % as low as possible but not too low so that it’s unhealthy. I want to gain around ten to fifteen pounds of muscle by November, which would put me up two weight classes.


Which goals will be the hardest to achieve?

The hardest goal I have is to perfect my core for my sport, since it’s the most important aspect of my body in wrestling it should get the most focus. You won’t see me every day in the gym like the football team trying to get the biggest biceps possible, but instead the core of my body, which is far more important. But as a more specific goal I plan on working my ass off all summer and fall long, so that it pays off in winter, and into March as the section/state tournament rolls along.


Which will be the easiest?

The easiest will be staying motivated and working in the summer, I have friends and a dad that can help push me to the limits and beyond. Staying motivated will keep me disciplined, and that is the bridge between goals and accomplishments.


Bonus Question: Are there any lifestyle changing programs in your area that people might be interested in trying out? Is there some incentive offered with these programs?

The short answer would be no, my town is to small and the closest thing to a gym besides the one I go to [it’s a company gym that has ties to wrestling so they help us out] is a snap fitness, and I have never went in there so I don’t know if they have any special programs or anything.

[nntn]

Goals:
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NPC Oregon Iron Man 2009 ^^BIKINI
Hydroxycut Max Transformation Contest
Continue Strength Training

Body Fat Goal:
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12-14%

Extra Goals
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Make My Own Protein Shakes (not buy them pre mixed)


EASIEST GOAL: I KNOW the nutritional content in my at home protein shakes is much better than what I buy premixed in terms of protein/carb ratio.

WHY THIS IS IMPORTANT: To get a better calorie source overall.

HARDEST GOAL: LOW BODY FAT.

WHY THIS IS DIFFICULT: It can be difficult to achieve low body fat. To defeat this obstacle I incorporate jump roping into my super set weight lifting routine.

FOR EXAMPLE:

Break your daily workouts into components per machine (reps). Repeat 3 sets of 12 reps between two machines. In between each two sets jump rope for 30 counts. Repeat.

Bonus Question: Are there any lifestyle changing programs in your area that people might be interested in trying out? Is there some incentive offered with these programs?

I would say go to your local community college and enroll in a class. Generally enrolled students can use gym facilities without being specifically identified a gym student.
**Be Cheap. Try a one credit class. This way you get to learn a subject, and get a gym membership : )

THANK YOU FOR YOUR VIEW SHELBY NNTN

[lightningwatche]

I want to stay injury free and avoid unhealthy supplements.
My other goal is to get a consistent lifestyle schedule and stick to it. That is the most measureable, enforceable aspect of my goals. Everything else will just have to fall in place around it. Eating 5+ healthy complete meals each day, sleeping 8 quality hours at the same time each night, doing warm ups, going to the gym at the same optimal time each day, etc.

I want to gain 5-10 pounds of muscle. Maybe my beginner status will get me more.
Eventually I want to lose 2-5 pounds of fat, but no hurry since I need fuel for my muscle at night.
And I want to rebuild my tendons from injuries years past so I can do chin ups again without my elbow hurting, and can run 1-2 miles consistantly without my knees hurting. Just got to gradually build up to it.

I want to eventually take my squat from 135 pounds up to 250 pounds, but hard to do that with a hunch back. I have a lot of other strength goals, but I'm not sure which can be accomplished in 2009 and which must wait for 2010.

[lightningwatche]

I think that my hardest goal will be lean bulking back up to 150lbs. Obviously the hardest part of bulking is the diet and with the economy and all that, a 16 year old trying to get a job is a pain in the ass. Can't always rely on your grandmother. So when I can, I buy a 10lb bag of Dymatize Mocha(best flavar evar) as it makes a great meal replacement with milk when there is nothing else to eat.

Buy a 20 pound bag of rice and a 3 pound barrel of oats. And find the cheapest milk in town. Bulk calories are cheap to get.

[Nonopb]

What are your bodybuilding goals for 2009? How much fat do you want to lose? How much muscle do you want to gain? Be specific.

I have three main goals that I will be working on for the current year. Become bigger and stronger while (this is something I hate to see people forgetting) becoming healthier. Unlike maybe many of you reading this, I won't be fixing myself a monster goal for the end of the year. A year is a big load of time, a lot of things can happen that could slow or accelerate your progress toward the numbers you want to reach. Setting yourself one ultimate goal can only lead to two things according to me : slowing or stopping your progress once you?ve reached that goal or bringing down your moral if you fail to reach it within the time you had planned. I am a strong believer that millestones or mini-goals are a far better way to do things. Like so :

Bodyweight (assuming a minimal increase in bodyfat) :

? 155 lbs
? 160 lbs
? 165 lbs
? 170 lbs
? 175 lbs

Total of my squat, flat bench press and deadlift numbers combined :

? 600
? 700
? 800

How more rewarding! If I suceed everything, I?ll have completed 8 achievements! Plus, I believe that people should not do things like shoot for a 600 lbs raw bench, without aiming the first steps of the ladder first! Enjoy small progression congratulating yourself for every small gain that will come along!

A question that I guess should be added is the crucial ? how do you plan on succeding with those goals? ?. In my case the answer is simple : bringing all aspects of training to the next level.

I will be looking into new supplements to go along with my basic stack consisting of whey and a multivitamin. Adding some casein, fish oil and creatine to the supplements I?ll be using.

And what I think will make my goals more easily achivable, is the improvements I am making on a regular basis on my diet. It is more balanced than ever, and even if I think I am doing good, I?ll find ways to improve it in order to get all the nutriments at the right time that my body needs to build and repair itself.

Which goals will be the hardest to achieve?

The health part. I am confident with my "getting bigger and stronger" goals, but succeeding in them might lead to packing up some fat, and that is definetly something I want to avoid. That why my diet will be my priority.

Which will be the easiest?

The ? getting bigger ? part will be the easiest of the three. Never would I dare to say its going to be easy. Because for everyone,beginner like pros, it is not! I am quite new to the bodybuilding world and I guess that I have some time left in front of me before I hit my first real plateau, thats mainly why I think this goal is going to be the easiest to do for me.

Are there any lifestyle changing programs in your area that people might be interested in trying out? Is there some incentive offered with these programs.

There isn?t any decent ones in my area, but I wish there would be. I hate to see overweight people on the streets and the lifestyle change proposed on sugar filled cereal boxes aren?t going to transform those people. Please, if you are reading this, and need to get back in shape, stop waiting for a starting date that will never come, the best time to start is NOW. Dream of your future body as an incentive to start a weight loss and muscle building routine and do it!

[Strength4life]

What are your bodybuilding goals for 2009? How much fat do you want to lose? How much muscle do you want to gain? Be specific.


It never occured to me that bodybuilding could change my life. After a while, it became my life. I used to chase down what most men my age do: women. Now, my priorites and goals have changed alot. My new goals are to have the ability to deadlift over four hundred pounds, and to improve my nutrient timing. Both of my goals will bring me a step closer to true happiness.

THE KING OF ALL EXERCISES
Some people pry themselves on the bench press, and others boast about squatting. I have always been in love with deadlifting. I believe that it is the true test of strength. I will never forget the first month I began deadlifting. THere were numerous times when friends and family members would compliment my physique. I recall one incident when a neighbor accused me of taking steroids. I was so happy! That's when I promised myself that if I was ever forced to pick one exercise, it would be the deadlift. Unfortunately, after a while, people stopped noticing and what's worse is my PR for this amazing exercise went down. My old record was 300, and after a few months of inconsistency, it dropped down to 250. I now have the passion and the mindset to not only achieve my old record, but to exceed it by one-hundred pounds! May God be with me.

Time is of the essence
As a child, eating was fairly simple; I'd eat when I was hungry and then stop when I was full. Some people can get away with this kind of mindset, but I have found that I need a Food log in order to be successful. I also need to be aware of my nutrient timing. THe general rule of thumb that I have learned is that all carbs should be eaten during breakfast and post- workout.I can easily eat carbs at these times, but I always crave carbs. In the past I had six meals a day. The first three meals had a significant amount of carbs with a significant amount of protein. My last three meals would have little carbs, but they would have high fat. At the time I was using this kind of nutrient timing, my bodyfat was a single digit. This is where I want to be again. Not only do I look better when I switch my dietary habits, but I feel like I am walking around disneyland. I plan on returning to my old ways of eating very slowly. I know that if I automatically switch patterns, I will mentally cop out. So I will take baby steps. First I'll buy some natural peanut butter and I'll force myself to eat it. Bodybuilding is about sacrifice and if I have to replace cereal with peanut butter then so be it. I know it will be worth it once I have adapted.



Which goals will be the hardest to achieve?

I am one hundred percent sure that my nutrional goal will be the hardest to achieve. Anyone who has tried to change their dietary habits knows exactly where I am coming from when I say that it is not easy at all. Food is kind of like a drug. Obviously everyone needs it to survive, but in America I have found that there is a different issue with food: choices. There are so many choices readily available and alot of them aren't healthy. There are fast food joints, coffee shops filled with sugary drinks, and ice cream shops. With that being said, there is alot of willpower that is needed when it comes to bodybuilding. Even if one picks healthy foods, they still have to eat them at the right time. What makes matters worse is the fact that I have a neverending sweet tooth. I know that almost anything can be achieved, and I feel that this goal is well within my range.

Which will be the easiest?
Deadlifting is in no sense easy. There have been times after deadlifting that I have felt like I was going to pass out. I am also guilty of being a grunter. But, training has always been the easy part for me. I get a kick out of a brutal workout-it's an accomplishment. If I stay consistent and am able to to deal with natural setbacks, then my goal of a four-hundred pound deadlift is realistic.

Bonus Question: Are there any lifestyle changing programs in your area that people might be interested in trying out? Is there some incentive offered with these programs?

I am not aware of any specific lifestyle changing programs in my area because I have just moved but I would reccomend that if someone is fairly new to fitness, they should enter a 5k run/walk. They are a great motivation for "getting away from the stupid TV."

[blind2limits]

In the heat of New Years past, I would spend time coming up with extravagant plans for making the biggest lifestyle change possible. The problem is that every year, those grandiose plans always burnt to a crisp as the fire and passion to make such massive changes dies. For 2009, I'm taking a different approach. My goals are simple and straight forward -- Build Discipline, Build Strength, Build Muscle, Build Confidence -- in that order.


Build Discipline -- The Hardest Goal

Everything starts in the mind, and that's where I've fallen before. I allowed excuses and pressure to bring my plans to a halt. Instead of going to the gym and heading to sleep, there was some paperwork to be done for work -- which was never done. Instead of eating that clean meal I made, there was "no time to eat it" -- even though I found enough time for pizza, chips and soda. My family didn't help either. They constantly groaned about how I need to love myself as I am and urged me to stop trying to be like everybody else. They also made sure to remind me of how I've never followed through on any of my fitness goals -- how I've been all talk and no show. So 2008 progressed with me tearing myself down from the inside, which made it easy to let others tear me down from the outside.

My current mentality is the product of years of negativity and bad habits -- all of which need to change. First, what everyone else does and thinks doesn't matter to me. This is my change. I need to stop competing with others and start competing with myself. Also, a mistake doesn't mean failure. Things go wrong and emergencies do occur; however, the entire program doesn't need to be restarted or ended because of one bump in the road. Most importantly, I must focus, follow through, and never grow content. I have goals to reach. Excuses just make the journey longer than it needs to be. The mental battle against weakness is renewed with every passing day. Once I grow a strong work ethic and see the changes being made, fighting the urges to give-in will grow easier.


Build Strength and Build Muscle

With every past attempt at change, I focused on the vain goal of increasing my muscle measurements. Unfortunately, the mirror and the measuring tape are sketchy ways to track progress. The mirror is based on what I think I see and the measuring tape is prone the error.

Some time in December, I was searching for a better answer to training and measuring my progress. The answer hit me in a one-two punch while reading the transcript of a discussion on strength and size gains. Instead of focusing on my measurements, I should focus on my strength gains because the changes are easy to see over time. Tracking strength gains is as simple as writing down the total weight lifted. Then, I came across a book that titled "Maximum Strength" by Eric Cressey and Matt Fitzgerald. One of the themes in the book is that with strength comes muscle and that's what I failed to realize in my past attempts at muscle building. More strength is able to move more weight; and as a result, lifting heavier weights builds more muscle. With that said, these are my strength and muscle building goals for this year:

** Deadlift - To complete one 5-rep set at 200lbs
** Squat - To complete one 5-rep set at 200lbs
** Bench - To complete one 5-rep set at 175lbs
** Chin Up/Pull Up - To complete one 10-rep set of Chin-ups and one 10-rep set of Pull-ups with only my bodyweight
** Weight - To reach and pass a total bodyweight of 200lbs with relatively low body fat percentage (8 to 12%)
** Explore strongman events like Tire-Flipping, the Farmers Walk and Atlas Stone lifting
** Explore other sports and activities like football, swimming and yoga.


Build Confidence -- The Easiest Goal

As every life-coach is trained to say, "Confidence comes from within?. This is be true, but it doesn?t mean that confidence can't be enhanced by personal achievements. The confidence will grow gradually as continue to dedicate myself to training. Clothes will fit better as the flab disappears. Pride in the sweat and chicken breasts (the food) that went toward my transformation will be noticeable to others. My style and appearance will change, which will make social situations less harrowing. The way I perceive myself will change once the shell of my past is left behind. The lessons learned while working to build strength and muscle can be applied to the rest of my life as well. The best part is that it will all happen because of my work -- no extra sweat necessary.


Where to Find Help Starting a Lifestyle Change in NYC

In New York City, there are too many options to list or choose to highlight just one. However, my best suggestion would be to visit any of the fitness club chains (like Gold's Gym, Crunch, Planet Fitness, New York Sports Clubs, etc.) that are holding Seasonal Promotions. These programs usually include free personal training sessions or reduced prices on a set of personal training session, while others may have extended trial periods. The most important thing is that fitness club chains tend to have a more inviting and less competitive environment. An environment like that can help people feel comfortable taking their first steps toward changing their lifestyles.

[ktrain42]

Goals for 2009:
I am currently 5'10 220 pounds with about 12% body fat. I always lifted to gain stregnth and mass for football. Last year was my final year of ball, so now it is time to get shredded.

My main goal is to focus on losing body fat. By the end of this year I would like to be about 210 pounds with about 7% body fat. I have never had a problem with putting in the work in the weightroom but now my diet has to follow suit. It is easy to go through a grueling hour to 2 hour lifting session, but it has always been just as easy to slam a 12 pack. Which is another one of my goals, to cut down on the alcohol.

I also want to focus on not losing strength. Like i mentioned before, I have always done strength training, so my lifts are not too bad.
Bench is about 360
Squat I have done 550
Power clean- 315
Dead lift- can rep 405 6-8
But, while I cut I know I will lose some of that but I need to focus on ways to minimize that loss.

My biggest goal for 2009 is to continuously gain more knowledge. There are constantly new studies coming out proving or dissproving previous ideals, or what some people thought of as truth. This is a goal that never leaves. You can make gains without doing the studying/reading, but I want to make optimal gains. So, read read read for 2009.

Hardest goals to reach:
The hardest goal for me will be my diet. There is nothing like wings and beer in my book. I do have pretty good self-discipline which is how I plan to conquer this issue. It is also by finding substitutes for those foods. Grilled chicken and tuna have been two huge helpers. The main thing I continue to hammer into my head is not getting comfortable. I can not relax when I hit my goal. I have to keep going. Continuously make new goals, and never be satisfied.


Easiest goal to reach:
Cutting the weight. Cardio is something that comes easy for me from playing football. I like everything from interval training to jogging for a couple miles.


Bonus question:
I have seen a few different ideas played out for this one. Everyones goal is to lose body fat, regardless of experience or knowledge. Offer an incentive (T-shirt, water jug, gym bag) to get them in the program, and then offer an incentive for the biggest loser. People love getting free stuff, even if it is a t-shirt. Keep the statistics confidential since some people wold be to embarrassed to join if people were gonna know their weight or body fat percentage. There is a number of ways you can go about doing this, but the people at the gym I was at seemed to like it.
I think a big key in this was having them meet with instructors throughout the program. Help them set up on a program with a personal trainer, and monitor them through their first workout to make sure they kne exactly what they want them doing. If they do not know how to do a lift they probably won't do it or ask how to do it.

[kelvinb316]

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* Note: How can I win? 1. Answer all questions in the order that they are asked. 2. Go over reviews (located at the bottom of past TOTW articles) and see what was said about those that did not win. Good Luck!
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TOPIC: What Are Your Bodybuilding Goals For 2009?

For the week of: January 14th - January 20th
Tuesday @ Midnight Is The Final Cut (Mountain Time, US & Canada).

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If you haven't made up your goals yet for new year it's not too late! Now is still a great time for you to think ahead and plan your future goals. What those goals will be is entirely up to you - whether they are to lose fat, gain muscle, or just to get away from the stupid TV. The important thing is that if you make a goal make sure you complete it.

What are your bodybuilding goals for 2009? How much fat do you want to lose? How much muscle do you want to gain? Be specific.

Which goals will be the hardest to achieve?

Which will be the easiest?

Bonus Question: Are there any lifestyle changing programs in your area that people might be interested in trying out? Is there some incentive offered with these programs?

* Please make sure your responses are original and not copied from previous topics.

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* New Rule (beginning: June 1st, 2006): Any exercise not listed on our exercise listing (http://www.bodybuilding.com/fun/exercises.htm) must be accompanied by a full and complete description and pictures (or a link to the exercise(s) where pictures and description are given).

Thanks.

Don't discuss any other topic in this section. ONLY discuss the question above.

The best response will get $75 in credit to use in our online store! The other good responses will be used in an article on the main Bodybuilding.com site, with the poster's forum name listed by it. Become famous!

Thanks!
Webmaster
Bodybuilding.com

My 2009 bodybuilding goals are:
weigh 275 lbs, (used to weigh 320 on dec, 26 now weigh 298)
go from a 48 in waist to 42 in waist (now at 45 in waist)
get down to 15% bodyfat (was at 27% now at 21%)
These goals i will reach by April 30.

[adrenergic]

who won?

[blind2limits]

who won?

We wont know who wins until the Topic of the Week is posted on bodybuilding.com. Honestly, that could be months from now. They JUST posted Topic #175 on January 16, 2009 (Why is it so hard for modern man to commit to fitness?). This is the thread for Topic #185. So we wont know who wins until they post Topic#176 through Topic #184...

Now's a good time to work on your level of patience. You'll need it.

[devotchkas]

Where is the newest one?