We are about to wrap up 2013, welcoming 2014 (like it or not) 😊. Many of us would have a clear direction. However, direction would remain a direction if it's not well planned & specified your goal as what, when and how you are gonna achieve it. That's why a deadline in achieving your goal is the utmost importance subject. Of course it has to be reasonable and within your reach. So what are your future fitness goal(s) quarterly, half yearly or the whole of 2014 having just ONE BIG FiTneSS GOAL?

Beside jotting down, If you share your GOAL(s) with more people, that would be a wise move and as an affirmative step you have taken. Nothing beats your subconscious minds.

Reconstruction of a body is like wealth building. You need to plan to execute it accordingly. I'm not talking about those born RICH (ala having MFK super genetics people) but general laymen. Therefore, having a good plan & strategy, chances of winning is HIGH, whereby those who don't, more of a bro-science strategy without a plan, likely are going down when they hit plateau.

So mind to share whats installed with everyone here? IF you haven't thought about it (like one of my quiet buddy, whereby another buddy wanted more bed cardio 😜) it's about time. Time waits for no men. Cheers and good night!

HVT is the way to go for me in 2014.

This post has been edited by nick.woocs: Dec 28 2013, 08:46 AM

Nick, HVT isn't a goal, probably you wanna refine it further to couple with HVT to achieve it. Share with us your goal, then we can talk about it in TT

Hmm, I will think about it bro, thanks for the advise.

Just charted and sharing my fitness journey for 2014

January-Mid Feb: Maintaining as of now.
Mid Feb-May: Body Recomposition Process Stage 1 (3kg)
June-Mid July: Mini Cut Stage 1
Mid July-Sept: Body Recomposition Process Stage 2 (2kg)
Oct-Mid Nov- Mini Cut Stage 2 (to finish at 69.5kg, 7.0BF
Dec: Maintain

BF band max capped: 1.5%
Currently: 66.2kg 7.5BF


Attached thumbnail(s)

As promised to Arrio (sorry for the late response):

January-Mid March: Slow cut 1.
Mid March-June: Recomp 1. (roughly 2kg)
June-Mid August: Slow cut 2.
Mid August-Oct: Recomp 2. (roughly 2kg)
Nov-Dec: Slow cut 2.

Goal is to drop another 2% BF.

"PROMISE" is a strong word 😊 Kudos to U bro! Will keep a check & balance. Let's ROCK! I'm sure you will crash more than 2% this year end 👍👍👍

been lurking this in this section for a long time, reading all the tips and all.

started my weight gain program april 2013 at ~64kg.. still noob lolz
currently 77kg and still bulking up, slow progress i guess
hopefully can reach around 85kg
with my height 181cm its hard to see the difference

this year:
more clean eating
train harder (weightlifting, calisthenics)

hopefully we can achieve our goals

Year 2014 : Reduce body fat and deadlift over 330lbs

Target for the year 2014

1. Weight to be at 85KG and below ( Current at 91 KG )
2. To learn more about proper diet and how to eat clean.
3. To have improvements on my lifting weights.
- Bench 45KG-> 65KG
- Squats 30KG -> 55KG
- DeadLift 50KG -> 75KG
- To be able to do 3 full reps of pull ups
4. And lastly, to persuade my gf and my best friend to stay healthy, eat clean and exercise more..

Squatting 3 plates raw for 12 reps
Pull up 15 reps in a go
Drop 15 % body fat

I got 12 months

Fitness goals:

Squatting 2 plates raw for 10 reps.
OHP 1 plate.
Deadlift 3 plates.

Eat healthier, eat more, bla bla bla all that nice stuff.

- Stay injury-free.
- Gain 0.5-1 inches on my arms, plus getting bigger overall obviously.
- Maintain or ideally lower bodyfat levels.

Although, the first goal has already gone awry with a metatarsal ligament injury.

This post has been edited by -Dan: Jan 8 2014, 11:51 PM

- sub 15% BF at least and maintain throughout
- Be at 70kg at <15% BF
- Damn wrist better heal up

I think it's not something that I got in the gym. I usually hold a mouse for over 10 hours per day. So I often have some pain on my wrist.

Hi s3polZ, 64kg to 77kg is a very fast "bulk" eh. 85kg isn't too far away All the best to you!

How low BF you wanna achieve for this year? As for strength, a little tweak I'm sure you can if currently you are hovering in the zone.

Hey Mike, 85kg, PLUS all your lifting can be achieved in no more than 3 months provided you hit gym at least 3 times a week.

Dropping 15% in 12 months isn't impossible. Plan well, squeeze as much as you can in the first 6 months before your body put up a hard fight with your routines.

Hi Dan, "injury free" is always rated as #1 criteria should be practised by all gym goers. Good job! Hope you achieve a bigger guns

It depends your height, if you are 172cm and below, 70kg sub 15 will be quite nice. Go get it man!

AlPro Pharmacies, Fiamma Holdings or you can indent from overseas

I'm not far, 175cm. Of course if possible, would like to get 10% but lower a bit la the expectation..

Hmm.. As long as my abs more visible will do..
The first time I use the machine it show 9% BF (1year+ ago). Latest which is a few months back it show 14% BF. so i just use the machine for weighing only..

Bro, the machine from gym punya or you buy?