12 week challenge for 2015
Julieboolieaz
Posts: 658 Member
Ok! We're going to start a new 12 week challenge! We can each pick our own goals- fitness, weight loss, body fat reduction, muscle building, strength gains, workouts/week...
Come one, come all! Lets start the new year off with a bang!!
Come one, come all! Lets start the new year off with a bang!!
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Ok I am in I have lifting goals.
1. To bench press 100 lbs.
2. To squat 150 lbs
3. To dead lift 200 lbs.
The competition is in April. So I have 16 weeks.
I am close on number 2 and 3 but bench is terrible.
I might need a new trainer. Or a bench program any ideas??0 -
Sounds interesting. I haven't started NROL4W yet, just got the book, but figured I'd join the group in anticipation. I'm currently in the middle of Stronglifts, well on week 7 so far. 12 weeks feels so long and short at the same time.
I'd like to see a few things in the next 3 months.
Lose a little more weight. Maybe 10-15 lbs.
Lower body fat percentage based on gym tester device... Last checked was 39.5% so have a long ways to go.
Increase in lifts would be great. Right now I'm stuck on bench, ohp and rows(but me and that lift have issues, lol). Would be great if I could get ohp to move up past 70 and bench to get up closer to 100. Squat might stall soon too. Would like to get to 150 but might need a deload soon.
Start NROL4W since I'll be at a transition point during those 12 weeks.
I'm all over the place a bit but there it is, my goals for the first 12 weeks of 2015.0 -
I'm definitely in. Not sure what my goals are though...
I need to drop some weight but not sure what I am at at the minute since I am away from home and my scales but I am definitely up from the last week. I think I would like to lose 6lbs in 12 weeks and some body fat. I also want to lose inches so I think I will aim for 2% off my BF and 1 inch off my waist.0 -
I'm in. Looking to plan ahead on meals and eat higher protein to balance blood sugar and reduce cravings. Periodic emotional eating always derails my fitness efforts so looking to change that pattern. Also want to be in the gym 3 times a week focusing on strength training. Want to add muscle this year and lower body fat.
Cindy0 -
Sounds like we're off to a great start already!! I reserve the right to adjust these, but here are my goals (so far)
1. Lift 3x/week - this is my main goal. I've gotten good with this and want to keep this as a habit!
2. Add weight to DLs and squat-get to my body weight by end of year. (Not a first 12 week goal, but progress will happen in there).
3. Lose the holiday gain, then 5 real lbs. I would like to reach 152lbs solidly by the end of 12 weeks (losing fat that is).
4. Continue to keep my metabolism humming
. Been doing metabolism repair this year and made good progress (body temp is my metric). 0 -
Still thinking about my goals for this year.
Obviously, continuing to lift 3x week with the odd rest week when needed.
I want to start looking into calisthenics as an addition, so that will go in there as well.
Having husband at home and currently two extra children and trying to clear out my house isn't good for trying to think lol Will be back when I finally sort it out 0 -
Well I'm going to redo stage 1. I finished stage 2 before my vacation break this month, but I'm not feeling too ambitious right now and head out on vacation again for most of Feb/March. I also plan on keeping up with my ability to run 10km, ordered some new yoga DVD's would like to increase to 3x a week, and want to add in some swimming a few times a week on my week off work.
Goals will be to drop another 15lbs before rugby season.0 -
I am game. My goal is to start new rules of weight lifting for women in mid January when I am done with my current program from my trainer. I got the book for Christmas and am excited to start with some new moves. My goal is to loss more weight and body fat. Getting my metabolism burning. My husband has had great success with weights and his metabolism and weight loss, so I am excited to try a new plan with weights. Since getting back into shape in mid August I have lost 20 lbs. and 5% reduction in body fat. Hoping to get to 30 % body fat from 41.5% by end 2015. It is hard for me to switch to just weights over cardio as I love my cardio. Stick to the program and move forward to a stronger, sexier women!0
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I'm in. I fell in love with heavy lifting in April with NROLFW and moved right in to Supercharged after that. I was due to finish Basic Training 4 this week but have lost a few days due to bronchitis
Anyway, my goals are very similar to those I've had since starting lifting:
1) lifting 3x a week, cardio 2x. I hate cardio but try to do two 30 minutes sessions basically as a calorie buffer
2) protein at 100g a day 5-6 days a week. Challenging as I'm a vegetarian, which is why I usually give myself Sat. and Sun. to be more lax about it.
3) reduce bingeing. I would like to say binge free but want to be realistic. The most I've gotten to so far is a few weeks, maybe a month, binge-free. I know my body change would be so much more if I could cut that way down.0 -
I'm in.
Weekly goals:
1. Lift 4X
2. Eat at deficit
3. Keep protein >25% of total cals.
12 week goal is to lose an inch off this waist!0 -
I should also add checking in here twice a week as a goal! I get so busy sometimes I just don't make time!0
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Bennett and baker welcome.
I had a light workout but was very sore .
For some reason this made me weirdly optimistic to reach my goals in 2014.
Same trainer -3x a week workouts
Probably watch a competition this month to keep me motivated .
I am working hard at bench and accessory lifts!!!!
I am reading about techniques for bench and I am getting feedback on my technique.
I am ready for this challenge0 -
I'm in! My goals for this 12 week challenge involve bulking:
1. Eat enough to gain 1 lb per month.
2. Eat ONLY enough to gain ONLY 1 lb per month.
3. Eat at least 0.8g-1g x BW (in lbs) of protein to ensure most of the weight I gain is LBM.
4. Gain an inch on my pancake butt.
5. Don't freak out and quit when I see the scale climbing.
That's it. No performance or strength goals this time around. I'm focussing on purely aesthetics for the first half of the year.0 -
Okay. I think I'm almost there. I reserve the right to change and/or add to this lol
1. Lift 3x week Supercharged
2. Fun cardio and just keeping active throughout the normal work day.
3. Stick to my intuitive eating and aim to go with the flow instead of trying to control everything all the damn time.
4. Work on pull-ups. I want to be able to do 10 in a row (chin-up, pull-up and neutral grip) by my birthday in May.
5. Ignore the freaking scale.
6. Handstand practice!! I want to walk on my hands!
7. Hit the trampoline - forward & back somersaults (yikes!) I guess that's fun cardio lol
8. Try not to kill or injure myself doing 6 & 7
This year is about fun! And learning to like myself and accept my body for what it is and what it's been through 0 -
Goal is stick to Strength 3 times a week and make sure i give adequate rest days inbetween. I tend to over kill it a bit sometimes. Best results equal rest.0
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jamaicanlady wrote: »I'm in! My goals for this 12 week challenge involve bulking
1st week of attempted bulk: FAIL. I actually lost weight. I don't understand these processes at all. When I'm trying to lose weight I end up gaining and now I'm trying to gain I end up losing.
This is some BS. Will try again this week. Gonna up the cals by about 50 and see what happens. 0 -
Slow and steady Jamaica It will take a while to get into the groove of it. I've been trying to eat intuitively since the end of November and it's only just now starting to get a grip in my head.
Yesterday I got on the trampoline. I asked the kids to show me some basic stuff beforehand. End result? I suck LOL Gonna need lots and lots of practice.
However, handstands are muchly easier Just have to work on my balance.
Starting with chin-ups on Monday, neutral grip on Wednesday and pull-ups on Friday.
8 chin-ups done this morning 0 -
Hey everyone, okay I was on the last chanllenge and totally bailed/failed. But I'd love to join again.
For me, I am signed up for a 1/2 marathon in May (and have only ever run 5k) so I want to balance running and lifting. I gained over holidays and would like to lose some puff as well but I need to put priority on training for the run to keep at it and avoid injury.
My goals:
1. Keep calories in check. No booze this week (my poor liver over holidays!)
2. Run outside as much as I can (weather depending) but run at least 2x
3. Lift 2x minimum
Yesterday I ran a 5k and got a 1/2 hour run in this morning so yay so far. I hope to do legs tonight but I might do yoga instead. I don't want to be that New Year Resolutioner but as long as I keep going!!
Bennett I like the reminder about rest. I either over-train or over-rest I feel! ha!0 -
I'm in! I've been looking for a challenge to hold me accountable. I'm getting back into lifting and my goal is to lose some bf and regain my strength. Muscle has memory so I know this will happen if I'm consistent, which is where I've been lacking!0
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I'm in! I have to think more about goals:
1. The main one is to lose 5 pounds. I'm just about done with the 4W plan and I haven't lost a single pound, so I don't want to reach too high.
2. Workout 3x a week, which is easy since that's what I'm already doing.
3. Fit into a size 10 comfortably. Right now, my size 10 bottoms are TIGHT around the waist (I'm carrying a lot of fat in the midsection). So...
4. Lose at least an inch in my waist.
5. Be easy on myself if I don't achieve these goals and remind myself to JUST KEEP PUSHING.0 -
I'm IN! I need a challenge to keep me motivated and focused. My goals are:
1. Lift 3x a week
2. Meal prep on Saturday's
3. Lose these last 3 pounds and maybe an inch off my waist0 -
jamaicanlady wrote: »jamaicanlady wrote: »I'm in! My goals for this 12 week challenge involve bulking
1st week of attempted bulk: FAIL. I actually lost weight. I don't understand these processes at all. When I'm trying to lose weight I end up gaining and now I'm trying to gain I end up losing. This is some BS. Will try again this week. Gonna up the cals by about 50 and see what happens.
I keep reading that many women end up needing to up their calories a lot more than they realize because their bodies adapt to higher cals quickly. Or it could be a glycogen thing. You upped cals so your body let go of some stores. I can't wait to hear about your results!0 -
BarbellCowgirl wrote: »I'm in.
Weekly goals:
1. Lift 4X
2. Eat at deficit
3. Keep protein >25% of total cals.
12 week goal is to lose an inch off this waist!
I was still somewhat sick this past week, so I think I met goal #2 easily. I could only lift 3X. Protein was around 20%. Carbs taste so good when you feel poorly.
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Lift 3-4x a week
Eat good
Done.0 -
Hi everyone!! Sorry to start you off then disappear! We took a last minute trip to SCal this weekend and I got home late last night. Needless to say, I continued holiday style eating through Monday night, but got back on plan yesterday, gonna need to detox! I had a wonderful trip, beach and Disneyland with my dd's.
Back to business today! Been cooking all morning so I have good clean food to eat. Shopped last night and washed all the berries, and lettuce-so I'm all set. so far, so good today!
Gonna hit the gym tonight, dragging the fam along. I'm fiddling around with my scheldule to minimize wasted time, and maximize family time this year. I also need to get my butt in gear for our homeschooling! I'm a mess!
You all sound great! I wish you much success this year and hope we all hit, or approach our goals. 0 -
weighed in today and lost 1.4 lbs., gained .5lbs lean mass and had 1.9lb loss od body fat. fat. My body fat % decreased from 41% to 40.3%. It's coming. You guys are all such inspiration to keep on track!0
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Bad week. Long story short, I ate 2500+ calories on average and gained 1+lb!! I feel bloated and fat and look it too. The only positive thing that came out of it is that I've kinda figured out my TDEE based on the gain. So this week I'm going to try to eat at maintenance and see what happens.0
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Goals met this week! 26% protein- averaged out to 110 grams/day. Lifted Mon, Thurs, Fri, Sat. Cardio on Friday and Saturday. Deficit managed.
JL, maybe you needed a bit of a "binge week" to get that bulk kicked into gear?
bennett, that's a good weight loss!0 -
My week:
My goals:
1. Keep calories in check. No booze this week (my poor liver over holidays!)
2. Run outside as much as I can (weather depending) but run at least 2x
3. Lift 2x minimum
1. Did okay on calories during week but was 'bad' on weekend. Its all good though
2. Ran outside two days, did other cardio/yoga/stretching
3. Lifted 2x.
More of the same goals for me this week.
I agree with BarbellCowgirl, it was just a binge/rest week, your body will fall inline.
great week Bennett!0 -
So far doing okay. I am down a couple lbs from the first post, have squat up to 140 so that 150 may be plausible. Deadlift is getting close to body weight, so that's fun. And I'm slowly working on the other lifts, though bench is a struggle. On week 9 of SL, so we'll see how the rest go.0
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