2014 Goals - First Quarter and beyond
Sarauk2sf
Posts: 28,072 Member
Just thought I would start a thread for anyone wanting to put their 2014 fitness and nutrition goals down in writing. This is NOT a New Year's resolution thread, as I am not a fan of them, but setting goals, both long and short term ones can help us keep our eye on the ball.
Splitting into near term goals (by quarter) and longer term goals (by the end of 2014) seems to make sense.
Splitting into near term goals (by quarter) and longer term goals (by the end of 2014) seems to make sense.
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A) LOG MY F[url]UCKING food. I struggle with logging consistently.
Lose body fat at whatever rate happens with a reasonable deficit and smashing all the things
C) Improve on my lifts the best I can, and accept when I cannot.(3 herniated discs I work around)
D) Increase sexy quotient :bigsmile:
and a pull up in a pear treeeeeeeeeeeeee[/url]0 -
1. Increase activity and eat within goals
2. Log more accurately
3. Start lifting more heavy
4. Feel sexy within
5. Learn to be happy0 -
6lbs of noob gains by march end. Gettin a dexa on april 1 to confirm0
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Until April:
1). 3 days lifting and 3 days running
> 28 minutes and > 85% of the time
2) run 10 km
3) lose 1/2 inch in waist
4) Strengthen upper body. Noticeably larger biceps and delts measured with before and after pictures.
After April I'll cut back on running and create new strength goals.0 -
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- Drop weight by sticking much more to proper portions
- Increase my running distance ..in preparation for..
- Do Northface Endurance Challenge 1/2 Marathon in June0 -
Happy new year all
My goals are as follows
Review resistance activities to focus on my goals below - organized a review at the Gym next week.
Lose 28lb - starting at 2lb per week - perhaps reduce rate a little for the last part.
Run a sprint triathlon in April 400m swim, 18km bike 5 k run- booked into the BRAT Litchfield Triathlon in the UK
Run a standard triathlon in Aug - 1500m swim, 40k bike 10 k run. Booked into the BRAT Kingsbury Triathlon in the UK
I am ****ting myself with the standard Tri, ... not looking forward to a mile of open water swimming but I've got more than half a year to get there and I do enjoy a challenge :-)
My daily/weekly goals are
1) to log everything and make sure I get enough protein and sleep
2) To follow my training plan, update regularly. Push to near the limit but don't over train
Good luck all, hope you all have a fab 20140 -
Over-arching 2014 goals:
1) Be better at not gaining too much weight when bulking so I hover nearer 150lb.
2) Qualify for 2015 USAPL Nationals
3) Compete in at least 3 more PL competitions
4) Actually get my assistance work in
5) 1RM goals. Stretch goals in parens/brackets.
- Back squats: 275lb -> 300lb (315lb)
- Front squat: 225lb -> 245lb (250lb)
- Deadlifts: 325lb -> 350lb (375lb)
- Bench: 160lb -> 175lb
- OHP: 112lb -> 120lb (135lb according to SS..lol)
6) 5RM goals:
- Back squats: 245lb -> 275lb
- Front squat: 185lb -> 215lb
- Deadlifts: 270lb -> 315lb
- Bench: 135lb -> 155lb (max at 135lb currently = 7 reps)
- OHP: 95lb - > 110lb
7) Other random lifting goals:
- Bench 135lb x 10
- Neutral grip pull ups – 12 consecutive (currently 6)
- Doing at least one wide grip pull-up from a complete dead hang
First quarter goals:
1) Get back down to sub 150lb - this will mean getting back to tracking properly as I got lax over the holidays.
2) Compete in a USAPL meet (possibly one in February)
3) Do assistance work (especially the pulling and glute and single leg work) and stick to the program
4) Be more consistent at hitting depth in my squats
4) Specific lifting goals:
- Squat: 255lb x 5 (all to good depth)
- Bench: 140lb x 5
- Deadlift: 285lb x 5
I am also stealing the 'sleep' one from @davert - I have shitty sleep patterns that impact my results.0 -
Figure out what's going on with my body/eating/working out and subsequently accomplishing whatever comes my way.0
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Happy New Year!!
My goals for 2014 is to..
1. Lose 4lbs fat, (by Lifting 3 days a week, 2 days cardio stay with in my cut calorie allowance)
2. Bench press 100lb x5 ( right now I'm at 80lbs x3)
3.Continue to increase PRs on dead lift and squats.0 -
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1. To continue cutting and hit 10% body fat.
2. To hit a 1,000 lb total after I resume eating, LOL.0 -
1,000 lbs total (deadlift + squat + bench)
Touch my toes0 -
Deadlift 500lbs,
That's it, I'm keeping things simple.0 -
Goals for first quarter 2014:
1. Continue to weigh food (no more eyeballing) and log.
2. Complete first two cycles of Cathe Frederick's STS program while on a cut.
3. Stretch, stretch, stretch! Why is this so hard?
4. Focus on my body's positive attributes, not the negative.
Looking forward to a great 2014!0 -
-Log everything (the good, the bad, and the ugly, guess if i must)
-Get up and get moving more
-Set monthly running goals (60 miles for jan, increase with each month)
-Deadlift 2xBW by end of year
-Sqaut 2xBW by end of year
-For the love of gawd bench at least 100 lb by end of 1st quarter
-Press at least 100lb by end of 1st quarter
-Continue taking monthly pictures/measurements
-Desired aesthetics should come by continuing to eat at a deficit, running, and lifting. No. on scale really does not matter anymore.
Good luck everyone :drinker:0 -
For the first quarter:
1 - Improve my consistency in terms of average calories consumed. I tend to be all over the place.
2 - Get back into early morning cardio, so that it's done and out of the way before I go to work, and leaves my afternoons free for other activities/workouts
3 - Save up for a better (heavier) barbell set for at home. I only have 100lb of weight right now on my bar, and that's pretty restrictive
For the year -
1 - Squat 1.5x body weight
2 - DL 2x body weight
3 - See some significant progress on my OHP, goddamnit0 -
-Desired aesthetics should come by continuing to eat at a deficit, running, and lifting.
Quoting this for emphasis. Get a good plan...stick with the plan...aesthetics will follow.0 -
Good article. Thanks0 -
for me the biggest thing would be to stop eating things just because I don't want somebody else to eat them and end up missing out. It is not the only one in the world and I can always buy more lol, my goodness I am quite greedy.0
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Happy 2014!
First Quarter:
*Maximize n00b gains
*Continue to read everything in this group and soak up all yer delicious knowledge
*Complete first round of Bret Contreras 12 week program and begin again
*100 lb + hip thrusts (I'm thiiiiss close)
*Hit macros goal daily
*Be accountable and own my actions
*Continue to push myself at the gym and progressively load weight
*Lower body fat %
*Continue losing inches and taking measurements every two weeks
I'll set goals for second quarter as it approaches.0 -
Barring injuries, my goals for 2014 include goals for strength, flexibility, and trampoline skills:
First Quarter Goals:
<>left and right splits (I'm so close!)
<>split jump at 180* on trampoline (at about 160* now)
<>back bend pushup, assisted
<>burn 600 calories five days a week doing exercise--using trampoline, calisthenics, stretching, walking, some weight lifting, and Schwinn Airdyne exercise bike
<>eat 1500 calories
<>lose at least 15 lbs.
Second Quarter Goals:
<>back bend push up, unassisted
<>rocking horses (a skill done in a back bend position)
<>aerial cartwheel on my trampoline
<>burn 600 calories five days a week doing exercise--using trampoline, calisthenics, stretching, walking, some weight lifting, and Schwinn Airdyne exercise bike
<>eat at my BMR of 1500 calories
<>lose at least 15 lbs.
<>get below obese BMI range: 30% BMI and <162 lbs. Currently 199 lbs.
Third Quarter Goals:
<>rocking horses (a skill done in a back bend position) done to a standing position
<>standing backbend, assisted
<>Brani on my trampoline, unassisted
<>burn 600 calories five days a week doing exercise--using trampoline, calisthenics, stretching, walking, some weight lifting, and Schwinn Airdyne exercise bike
<>eat at my BMR of 1500 calories
<>lose at least 15 lbs.
<>get in the overweight BMI: 25%-30%, 138-162 lbs.
4th Quarter goals by the end of 2014:
<>standing back bend, down and up, unassisted
<>aerial walkover on my trampoline, unassisted
<>back tuck on my trampoline, unassisted
<>pike position stretch, going completely flat because my stomach is no longer an obstacle.
<>bench 100 lbs. (can do 80 now)
<>burn 600 calories five days a week doing exercise--using trampoline, calisthenics, stretching, walking, some weight lifting, and Schwinn Airdyne exercise bike
<>eat at my BMR of 1500 calories
<>lose at least 15 lbs.
<>get into a normal BMI range: 18.5%-25%, 108-138 lbs and to weigh around 125 lbs. again at long last!!!0 -
1. Lose the last 18 pounds and maintain
2. build more strength in my upper body so
3. do at least 1 pull up, hoping for more than that, lol
4. Bench press-60 pds to 100 pds
Squat-45 pds to 75 pds
Deadlift-75 pds to 125 pds
Overhead press-45 pds to 75 pds
5. Plank for longer than a minute without dying, lol0 -
Goals for 2014:
- stick with current bulk until end of January
- cut back down to 18% bf by June 1
- 10 chin ups
- 10 pull ups
- bw squat (~135 lbs)
- 1.5x bw deadlift (~200 lbs)
- 100 lb bench press
- < 25:00 5km run (current PB = 26:08)
- start a new bulk cycle in September and gain 5 lbs LBM0 -
1st qtr goals:
Log every single day!
Restart SL 5x5
Work on unassisted pull-up / chin-ups
Hit macros consistently
Gauge progress w pics & measurements, not scale0 -
Goals for 2014
1. Reduce my weight to 275lbs from the current 325lbs.
2. Increase my benchpress to a 1RM of 315lbs. My highest in 2012 was 290 and I'm working back towards that after a haitus.
3. Increase my deadlift 1RM from 465lbs to 495lbs.
4. Increase my squat 1RM from a 2012 high of 405 to 455. Alternatively, I'd like to be able to do a set of 5 reps with 405lbs.
5. Increase my OHP 1RM from a calculated 155 to 185. Alternatively I'd like to be able to do a set of 10 reps with 135lbs.
6. Be able to jog for 1 mile without walking or resting.
7. Be able to jog for 3.1m without walking or resting.
8. Compete in any variation of a 5k race, Mud Run, Tough Mudder, etc. around my birthday in May.
9. Be able to do 1 unassisted pullup.
10. Fit in a size 40 pant.
How I Will Achieve Them
I will be putting additional effort into my calorie tracking and accuracy. I will try to fill out my diary even on days that I go over so that I have at least a record of what is going on in case I need to review the information.
Nutition Goals
Starting Weight: 325lbs
Goal Weight: 275lbs
Difference: -50lbs
(Results below are based on the calculate from Scooby's Workshop)
BMR: 2480kcal
TDEE: 3411kcal
TDEE-20%: 2,729kcal
Intake Goal: 2,600kcal
Strength Goals
I will be following a 5/3/1 style plan when I'm home and can make it to the gym. Since I travel a lot, I will also be incorporating some bodyweight exercises to supplement my training while in a hotel, but will stick to the 5/3/1 schedule as much as possible.
Cardio Goals
I will begin by doing a pre-C25K style interval training. Since I'm so heavy and my cardiovascular fitness is abysmal, I will start very low and do intervals of 30s jogging, 60s walking for the first two weeks, then add 15s/30s each week until I am able to jog for 2 minutes sustained. Once I hit that goal, I will begin the "traditional" C25K training.
Anticipated Results for 1st Quarter (End of March)
Weight Reduction: 15lbs
Bench: 290
Squat: 405
Deadlift: 475
OHP: 160
Running: Half mile sustained0 -
I'm gonna copy cranq's format brb.
okay for first quarter.
A) LOG MY ****ING food. Just maintain, I'm already pretty accurate and steady with this. Lose body fat at least a little. This I suck at.
C) Improve on my lifts the best I can, and accept when I cannot.(other back issues and FEAR I work around)
D) Moisturize. LOL in a strange twist I came up with the wacky resolution of moisturizing more. I slack and have tons of lotions so I plan to achieve this by pulling them all out tonight after the kiddo's in bed and lining them up by "almost gone" "almost expired" status and start with those. I hope to need new ones by spring. that's my goal to use them all up by spring b/c they do me no good just sitting there.
E) strength. Use the dumbbells I have for squats, deadlifts, and hip thrusts and need new ones by spring. $ave up for that.
and just not to need a pull up or depends. just pantiliner while MFPeeing.0 -
@bellesouth - the trampline goals sound awesome! I hope you post some videos.
For 2014:
- Stay injury-free
- Deadlift 225 lbs.
- Hip Thrust 315 lbs. (might try to get this one done by end of 1st quarter)
- If my gym ever gets a squat rack I'd like to get to 130 lbs on squats.
- Do a set of 10 pull-ups
- Learn to do a free standing handstand for 10 seconds
- Look good in booty shorts. (am I too old for that?)0 -
First quarter
1. Log everything
2. Lose 6 lbs by April 1
3. Continue to progress in my lifting program
By the end of the year I want to be down 25 pounds and be moving into an intermediate lifting program.0 -
-Finish the strength training program I'm currently doing (Mark Lauren's Body By You) and transition to his other, more challenging plan, as laid out in You Are Your Own Gym
-keep successfully maintaining
That' s it for the next few months. I'll start running again in the spring and would like to do at least one 5k this upcoming year. But I'm having a blast jumping around on my new rebounder, so we'll see how much I get back into running again.0
