What Are YOUR Goals?

By Vince Del Monte, WBFF Pro Fitness Model, Certified Fitness Trainer and Nutritionist and author of No Nonsense Muscle Building.

My coach, Ryan, and I want to GIVE AWAY 16 weeks of customized 1-on-1 coaching to someone who tells us their 16 week fitness goal in the comments section below. Anyone is eligible to win and all you need to do is tell us why you deserve 16 weeks of 100% FREE 1-on-1 coaching, which will give you access to TWO coaches, not just one.

If you could achieve ONE goal in the next 16 weeks, what would it be?

Do you want to gain more muscle? Do you want to lose more fat? How many pounds do you want to gain or lose over the next 16 weeks? What is your dream body fat level? What body parts are you going to enhance? What do you want your 1 rep max to be in the bench, deadlift and squat? What kind of goals do you want to achieve despite your crazy busy life and travel schedule? When do you want to get your Pro Card as a physique athlete? Imagine how much faster your fitness business would explode with an INSANE set of before and afters?

We prefer setting 16 week goals with our 1-on-1 clients because it’s a generous time frame to make DRASTIC changes in how you look, feel and perform, but it’s also not an overwhelming time frame to commit to. Sixteen weeks supports our belief,  Success Happens In Spurts!

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So, tell us what your 16 week goal is in the comments section below.

Once you’re done, take it a step further – cut and paste your response, throw it into a word document, and PRINT IT OFF. Sign it. Date it. Hand it to a friend to hold you accountable. We believe that goals without deadlines are just dreams. We’re not interested in helping people hit their genetic potential, we’re interested in helping you BLOW BEYOND your genetic potential,and these extra steps are what separates the winners from the losers.

Heck, if you TRULY want to achieve your goals, put some blood in the game. Some of your OWN blood. How?

INCENTIVES:  You can use the “carrot” or the “stick” method. The “carrot” method is based on giving yourself a gift when you achieve your goal. This is great but I’ve learned it’s not nearly as effective as the “stick” method. This is when you punish yourself for not taking action or achieving your goals.

For example, you could donate $1,000 to the charity or political party YOU DO NOT SUPPORT if you fail to achieve your goal. Give the money to a friend before starting your goal to ensure you’re committed. I guarantee you’ll change your habits when you put some blood in the game with the “stick” method.

What are you waiting for? Tell us your 16 week goal below and give yourself the chance to win 16 weeks of FREE 1-on-1 personalized coaching with me and Ryan.

To be frank, if you’re not willing to *post* your goal, you might as well kiss away your hopes of ever achieving it… now is the time to step up and make it happen — Ryan and I are in your corner.

Can’t wait to read your goals below,

Vince

P.S. Posting your goal below might seem like a small step but it’s a very POWERFUL form of accountability. Be detailed with your goals. Something magical happens when you write out your goals in front of an “audience.” This is the first key to your success… tell us your 16 week goal by writing it below!  

Trust me, this one step will get you fired up….  Good luck and don’t forget to add your full name below plus your email so we can contact you if you win!

 

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Comments

811 thoughts on “What Are YOUR Goals?

  1. The core of your writing while sounding reasonable in the beginning, did not really sit very well with me after some time. Somewhere within the sentences you were able to make me a believer unfortunately only for a short while. I still have a problem with your jumps in logic and one would do well to help fill in all those breaks. When you actually can accomplish that, I will surely end up being amazed.

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  2. Almost all of whatever you assert is astonishingly legitimate and that makes me ponder the reason why I hadn’t looked at this in this light previously. This piece truly did switch the light on for me personally as far as this subject matter goes. Nonetheless there is one issue I am not really too comfortable with so whilst I make an effort to reconcile that with the actual core theme of your position, let me observe just what the rest of the subscribers have to point out.Very well done.

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  3. With everything that seems to be developing within this specific subject matter, a significant percentage of opinions are generally rather stimulating. Having said that, I am sorry, because I do not give credence to your entire suggestion, all be it exhilarating none the less. It looks to everyone that your commentary are generally not totally rationalized and in actuality you are your self not really fully convinced of the assertion. In any event I did enjoy reading through it.

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  4. Together with every little thing that appears to be developing throughout this particular subject material, your points of view are fairly radical. Even so, I beg your pardon, but I can not subscribe to your entire strategy, all be it exciting none the less. It would seem to everyone that your opinions are actually not completely justified and in actuality you are generally yourself not even totally convinced of the argument. In any event I did appreciate reading it.

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  5. A lot of what you point out is supprisingly accurate and it makes me ponder the reason why I hadn’t looked at this with this light before. This article really did switch the light on for me personally as far as this specific issue goes. Nevertheless there is one factor I am not necessarily too cozy with and while I make an effort to reconcile that with the actual core idea of the issue, let me see what the rest of the readers have to say.Very well done.

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  6. hey vince,
    i have just one goal,compete in olympia n win it ,hope u help me through.
    thank you.

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  7. Hi Vince , My goal is to get to 8% body fat while building lean muscle mass , I’ve taken my body through a big transformation already , I was 118kg 25% body fat now 89 kg 11% body fat , it would be awesome to have someone like yourselves get me to my goal .

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  8. Great idea guys!
    Would be an honor to work with coaches like you 2!

    I´ve got 4 photo shoots coming up between December 14 th – 20 th.
    So in contrast to everybody else who is closing the year on a relaxed note and getting ready to go all out comes January 2016. My goal is to finish the year strong!

    I´m sitting at 84kg (height 1,78m) with 11% body fat (BioSIgnature Method)
    My goal ist to get to 6% body fat and being heavier than 82 kg.

    That would be ,number wise, the best condition I ever had which would be exactly what I want to kill those photo shoots.

    PLUS who doesn´t want to look good next to the christmas tree 😀

    michaelrainerathletics@gmail.com

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  9. My number one goal is to overcome renewed cancer (prostate). When it hit first time I was training with the first ever HMAX 12 months program and it helped alot to recover. Now I am on a second roud of HMAX in 10th month. With persolized and customized program I expect
    to make even faster results: fat-% 8 and bodyweight 185 lbs.( Now 18 and 210)

    Hannu Kiviranta

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  10. My one goal would be to achieve 10% body fat. At present I am 66 years old and weigh in at 238 lbs. At 10 % body fat I believe I will hit the scales at about 215 lbs.

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  11. Dear vince and Ryan
    1. If I could achieve one goal it would be to lose body fat, I’m around 35% and drop to 8%.

    2. My name is Brian from Atlanta 28 I’m 5″9 195 pounds my 16 week goal is to lose fat about 45 pounds and gain 10 pounds of muscle. Also go on stage and complete in a fitness model competition and help and inspire others to achieve they’re fitness goals. I have no children no wife just me no distractions, IM REALLY WHEN DO I START?

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  12. Dear vince and Ryan

    1. If I could achieve one goal it would be to lose body fat, I’m around 35% and drop to 8%.

    2. My name is Brian from Atlanta 28 I’m 5″9 195 pounds my 16 week goal is to lose fat about 45 pounds and gain 10 pounds of muscle. Also go on stage and complete in a fitness model competition and help and inspire others to achieve they’re fitness goals. I have no children no wife just me no distractions, IM REALLY WHEN DO I START?

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  13. 1. If I could achieve one goal it would be to lose body fat, I’m around 35% and drop to 8%.

    2. My name is Brian from Atlanta 28 I’m 5″9 195 pounds my 16 week goal is to lose fat about 45 pounds and gain 10 pounds of muscle. Also go on stage and complete in a fitness model competition and help and inspire others to achieve they’re fitness goals. I have no children no wife just me no distractions, IM REALLY WHEN DO I START?

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  14. Vinny and Coach Ryan!
    It would be absolutely incredible to have BOTH of you giving input into my growth plans for the next 4 months, as I have tremendous respect for each of your accomplishments.

    My 16 week goal is to break into the 190’s, for the first time in my life; more specifically, to reach 195 with just under 10% b/f.
    I sit at ~173lbs currently w/ around 11% b/f.
    I want to add an inch to all major body parts and noticeably grow the smaller ones.

    I deserve to win this coaching for 3 reasons:
    1st, when I’m in the gym, I give it my all- no holding back, I am in there for only 1 reason…to train my body to grow!

    2nd- I take action on the advice I get because I know that betting on myself is the best investment in the world; even better than Uber… :)

    3rd, because I have disciplined eating habits, and literally NO DESIRE for “junk food.”

    I LOVE the healthy lifestyle, and I honestly feel mentally empowered and CHARGED, knowing that I am priming and fueling my body for success.

    I am working to charge through the 200lb barrier sooner than later, but I think it may take more than 16 weeks for 28+ pounds.

    I really want to win this coaching opportunity, but I’m going to continue to kill it in the gym regardless!

    Thanks for the consideration guys, the one thing I can promise is that you won’t regret choosing me.

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  15. Hi Vinny and Coach Ryan,

    It would be an honor being trained by coaches with such amazing knowledge and experience in the field.

    The results I want to see in 16 weeks are to get ‘big guns’ for the first time in my life. More specifically than getting ‘Herculean arms’ I want to:
    1. Add 2.5 inches in my arms
    2. lower my body fat to single digits.
    3. Gain 8 lbs of lean muscle mass
    4. Lock in my diet to make all of the above happen.

    Working out has always been part of my life. Consider myself to be in decent shape, but I want to stop looking like an ‘avarage joe’ and become the best version of myself.
    You see, this year I’m turning 38. Knowing my 40’s are around the corner makes me realize I have to buckle up in terms of a healthier lifestyle.
    Being a part of the restaurant industry doesn’t leave as much time as I would like to dedicate to exercising.
    Besides being a chef who owns a catering company, I am a loving husband and father to an energetic 2 year old.
    Hope I didn’t bore you guys too much with my story, and hope as well that you choose me. Why? Because I am willing to put in the blood, sweat and tears to make this transformation happen.
    Best regards,
    Raul

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  16. My three goals are since I’m trying to be a trainer myself I don’t want to transfer other lives I want to live and look it too. 1)I would like to shred excess body fat. 2) I would like to gain about 10 to 15 pounds. 3) I would like to build my body for strength and power.

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  17. I am a 25 year old 5ft 7 female. 7 years ago I started my journey to getting fit and getting healthy. Losing 40 lbs over 6 months with a lot of hard work motivated me to continue working on my fitness and keeping great habits. After my first year of university studying arts I realized I was in the wrong field and switched to Kinesiology. Now I am finished school, Bachelors of health education, Masters of Fitness Science, and a Certified Exercise Physiologist I am certainly well educated in a field that I love. Yet still I struggle to reach my goals, I can’t be in a field and refer to myself as a *specialist* when I can’t reach my own goals. I want strength, I want aesthetics, I want confidence- to present myself and show others that I know what I am doing and I can help you reach your goals as well. In the 16 weeks I want to increase my strength- I am at 2 plates on my squat and deadlift- I want 3. I struggle to get 1 set of 4 pullups (theyre sloppy), I want multiple sets of 10 pullups. I am 145 lbs, I want to be 135 lbs, I estimate I am 20% body fat, I am toned in my arms and my back but I want to tone my legs and reveal my abs. I want to solidy my looks and not lose them after a few days off. and most of all I want to further my knowledge of strength and conditioning, learn more about diet and supplements, and earn my title.

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  18. I am currently 37 years old and weigh 215. In the next 16 weeks I would like to drop about 15 pounds and get my body fat close to 9%. I do weight training 5 days per week at the moment but can’t seem to get my body fat down. I have hit all other goals that I set for myself this year. I finally got my core strong enough to do a flagpole, I finally did some muscle ups and I hit a 405lb bench press for 4 reps at a body weight of 202 back in January. I need to bring up my calves and triceps to match my chest. It has good definition along with my back and shoulders but triceps ,calves ,and Biceps need some work. I feel that if I can lower my body fat those lagging parts will come on out. I work a 8 to 5 job and balance a Wife and 3 children along with the gym time. I think the dedication I have for my family and gym motivates my children to work hard for what they want.

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  19. Vince! Ryan! Gentlemen, I am 39 years old – a few months removed from entering the next decade. This is going to sound rather general; but to encapsulate my goal for the next sixteen weeks in a single statement, I will say that I VERY strongly desire to completely transform the totality of who I am as a complete person – body, soul, and spirit. I believe all parts are interconnected, and I have massive room for improvement in them all. I believe that God created me for so much more than I have opened myself up to, to this point in my life. The coaching would be a absolute blessing to someone who longs to be a channel for good in the world, and often struggles to see the path clearly. Thanks.
    And God bless you both.

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  20. The ONE big goal

    – get bag in shape as close as possible to my best competition shape so far – 69 kg with 6% body fat (got me the Romanian IFBB title in my weight class in 2012) – right now I’m at 72 kg with 17% BF – document everything and launch a website based on that – more ideas and goals in the process

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  21. Hi guys. I’m an Aussie female, and recently turned 50… WOOHOO!!! Ever since childhood I have struggled with my body fat and physique – I am only 5’3” and currently weigh around 140lb with a BF% somewhere around 23% – I have never been obese, although my heaviest has been about 160lb.

    I have two major goals – to have the absolute best physique of my life, and have a body that girls half my age would kill for, and to get my karate Black Belt next March. I think that a body fat percentage of around 10% would get me there (although I don’t know, as I’ve never been that low, so I don’t know what it looks like on me). I want washboard abs (at least a 4-pack), upper body definition, and slim well defined legs.

    I took up weight training about 10 years ago, and full contact karate about 8 years ago. I have bought, read and tried just about every single training plan and nutrition guide that was ever written, including many of Vince’s. My successes have been mediocre at best – I always train hard (often to failure, lifting as heavy as I can on the day), journal my training so I know where I’m at each session, and can be very disciplined in my nutrition when I’m on point.

    I find it difficult to stay consistent, constantly tweaking both my training and nutrition according to the latest gimmicky program when my results aren’t happening fast enough. In essence, even though I have a great understanding of how to train generally, I have NO CLUE how to train for my goals, so my efforts are constantly in YO-YO mode, and I regularly fall off the wagon with little to no accountability, and no-one to turn to for knowledgeable advice.

    My biggest issue is that the programs I have tried are usually those generic ‘one size fits all’, written for men who want to pack on some mean muscle, or written by genetically blessed women half my age who seem to just want to be ‘slim’. Yes, I do want to be slim, but I want muscle – I want definition – I want to look athletic.

    When I lose body fat, it’s from the top down. My butt and thighs are my arch nemesis – this is my genetic predisposition; a family trait. And when I train, my upper body struggles to get the definition I want, and my legs become these little power-houses (my best decline leg press a few years back was 595lb… not too bad for a little girl). That’s really cool for bragging rights (lol), but I want to have slim, well defined legs, not look like Jay Cutler’s Smurfette twin!

    I need expert guidance – deliberate training and nutrition guidelines for MY goals. My upper and lower body goals are completely different, so I know that one size will not fit all of me.

    I’m now at that point, going through menopause, and thinking “Maybe my time is over… it’s not going to happen.” The temptation to pack it in is enormous. But there’s still a young, vibrant woman trapped inside this body, who wants to come out, and show other middle aged women that it IS possible.

    Thanks guys – keep up the great work!

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  22. I was recently able to enroll in college once again after a yearly absence for medical reasons. My goal would be to get back to the previous shape I was in before I got sick, which was 8-10 pounds heavier and about 4-5% less body fat.

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  23. I’m 44 and just enrolled to go back to university to complete my masters in Business Administration. After years of trying various diets and exercise programs my plan is to gain 20 pounds on weight so I actually get above 144. Build more muscle, especially my shoulders as these are my weak spot. This I believe will boost my confidence to continue and strive to do better in my career, education and training

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  24. Goals… where to start? I’m 27, 5’9″ and 155lbs at maybe 18-20% b.f. I’ve just enrolled in university for the first time and have not yet learned to manage my time well so waste way too much time procrastinating. My life’s mission is to one day lead my country (Australia) as Prime Minister and create meaningful changes that will make the world a better place. Everything I do is with this endgame in sight, but I’ll never get there if I don’t change my habits and start kicking serious ass (or Living Large as you would say). I need to maintain a high distinction in all my subjects to gain entry into law school next year, so the next 16 weeks are sink or swim. I need to tear down old habits and forge new ones in their place. Time for me to grab life by the balls and show the world who’s boss.

    I know that being committed and disciplined with my workouts and nutrition will help me form the habit of approaching everything in life this way, and then I’ll be unstoppable. This is just the first step in becoming the man I need to be if I’m serious about changing the world. I also met the girl of my dreams a couple of years ago when I was living in Canada, and she just happens to be coming to Australia in January so I plan on being in the best shape of my life by the time I see her (popping the question has crossed my mind). Therefore goals for the next 16 weeks:

    1. Gain 20lbs lean muscle mass
    2. Reduce body fat to 10%
    3. Schedule every day and use all time productively (thanks for tip in newsletter Vince)
    4. Eliminate all wasted time and procrastination
    5. Maintain high distinction across all subjects
    6. Commit 20 mins each to both meditation and stretching/flexibility every day
    8. Commit to getting enough sleep, minimum 7 hrs/night (have never slept enough or consistently)

    Effectively I need to unlearn the lifestyle I was brought up with and reprogram myself to be successful. I find myself at a transitional point in my life where I need to take massive action if I want to achieve my goals. Your recent emails have been a big inspiration to tackle the challenge head-on (thankyou!) I began following your advice about a year ago and made some initial progress but went through a period of major upheaval and fell off the horse. Point is I know that your advice gets results and that I can achieve them. I just bought the Freshman Mass program to get started on my goals, and have already made the internal resolution that I am going to make this happen, because there is no other option. Of course coaching would help skyrocket my success and I know you’d inspire me to live large in every way, sounds like exactly what I need to help me complete this metamorphose.

    Either way, thanks for all that you do. I was a frustrated skinny guy who spent hours in the gym with no results, until I found you. I’ve been educating myself ever since and I’m so thankful you set me on the right course. Literally the only other people I pay attention to in this area are a couple of those you’ve promoted. With the internet these days you can’t trust anyone so it’s reassuring to know there’s someone whose honesty, integrity and advice I can trust. Keep up the great work!

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  25. My goal is to drop 10-15 pounds of body fat by New years eve. Once I drop the body fat my next goal would be to add 10 pounds of lean mean muscle to my frame. I struggle with the skinny fat issue, so my goal is two fold. I want to drop body fat and lean down so my abs can start popping out, then adding muscle to my frame while having a lower body fat percentage would really transform my physique and help me to live large in all areas of my life. I would love to be one of your success stories and would be appreciative in gaining some insight and knowledge on how to make this goal happen.

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  26. Vince
    As a new (adoptive) father getting the most out of my workouts has been more of a struggle to stay on point, especially the first few months. Your blog was a huge help with your write up on being a new father, thanks! My little guy is now 5 months and sleeping longer which has been a huge help for me and my energy levels. I am at a point now where my motivation is sky high because of the excitement of being back in the gym. I would love your help in gaining 10lbs of lean muscle by January while slightly lowering my body fat 3-5 percentage. I don’t think this goal in unreachable but with help I want to be one of your success stories and an example to everyone I come into contact with.

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  27. Hi Vince.
    I WANT TO BE THE BEST, STRONGEST and HEALTHIER VERSION OF MYSELF.
    I’m 42 years old and i do weight training for about 10 years with very little results in mass increase, despite of folowing different programs and coaches nationaly and internationaly. For example, i’ve done John Berardi Skinny to Browny 12 month program and MI40 with no more than 1kg gains in lean mass (while increasing fat). I’m considered a hard gainer.
    So, i would be very happy and thankful to gain 3kg and maintain 9%BF with this 4 month program. This would make me confident to continue using your teachings to improve my body.
    I did not quit on you and i continue to choose you as one of my main BB. Information sources.
    Now the question is: Are you going to choose me as your trainee and not quit giving your best to make increases pop up?

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  28. My goal for the next 16 weeks would be to
    1) raise my bench from 105kg 1.R.M to 125kg 1.R.M
    2)raise my squat from 160kg 1.R.M to 190kg 1.R.M
    3)raise my deadlift from 210kg 1.R.M to 250kg 1.R.M
    4) Increase my weight from 100 kg to 108 kg at 6’5 and aged 19
    5)Do this while either maintaining the same b.f at 11% or lowing myself to the 8% mark
    Vince you’ve really helped me in my progress so far in helping me overcome my natural ectomorphic genes and doing so naturally which I why really respect you as a coach and trainer as you’re possibly the only person in the fitness industry who I believe has a rock solid physique but is still 100% natural

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  29. My goal, which is currently on my M.I.T list, is to come back from a debilitating back injury a year ago and regain the mass I have lost during my layoff (20 pounds of muscle) whilst in college by February or four months, whichever comes first.

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  30. Hi Guys,

    First of all you both are doing a spectacular job on helping others get knowledgeable information on nutrition and training. I for one am grateful that I have the opportunity to work with Ryan 1on 1 for the last 18 months. He has helped me put on more muscle, loose body fat and gain weight at the same time. I am going to be 62 young this coming January, and my stats are 7.5% BF and my weight is 198 lbs. I for one, am going to continue with Ryan even if I don’t qualify for the free 1 on 1 Free Coaching program. This message is for those that are afraid to take a big step and make the decision to apply for the 1 on 1 Coaching program. This has been the best decision I made to better my self with my mentally, health and physic. My goal is to put on more muscle mass in the next coming months with Ryan as my coach. I wish every one the best. Thank you Vince and Ryan for allowing me to be part of the 1 On 1 Coaching program. All the best to you both. God Bless.

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  31. Hi there,

    My name is Haylea I would like to take a second and say thank you for giving each and every one of us a chance to work with you, I know who ever wins deserves it! My 16 week goal is to lose body fat and gain muscle. It all is a work of progress and takes time I totally get it. I want to be able to feel confident being in my own skin again! Most importantly I want to be wedding dress ready!!!!!

    Thanks, and good luck all!

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  32. My goal is better time management. I work and travel over 80+ hours a week and I don’t have a lot of spare time. I often have to choose between sleeping and working out. My diet could be better but my workouts need help. PLEASE HELP ME.

    Thank You

    Heath McDowell

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  33. My name is Wes, and I’m a 23 year old actor. I’ve built a nice physique following Vince and Ryan’s advice, but my job depends on me not settling for “pretty nice”! Next-level coaching would drop my bodyfat percentage 5% and bring up my chest, back, and glutes. That knowledge would definitely help me Live Large!

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  34. well, even though i do not know how many chances i ve got to win this competition i ll just leave my goal down here. I just want to gain around 10-12 lb of lean muscle mass. there s no rush. i want to gain these pounds step by step with hardwork and discipline.
    Eddy

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  35. I’m a 19 year old college student. I weigh 184 pounds at 16% body fat. My dream goal is 205-210 pounds with 9-10% body fat. I play college rugby and have practice 3 days a week. I workout twice a day, 4 days a week on top of practice. I’m noticing strength gains but very slow muscle gain and hope that the 16 week program will guide me in learning more about fitness and thus helping me achieve my goals.

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  36. I am 22. Used to play semi-professional soccer and was a lean mean fighting machine. Ever since I stopped playing soccer, I have lost my fitness. Now around 200lbs. I should win because I feel like I do not have the time to lose weight on my own and need a team like yours behind me to help me do it.

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  37. I’m 43 years of age. I’m a university coach on the go recruiting and competing with 4 programs. I recently went through a divorce that was not my desired outcome and now find myself living entire for what I do, work. Despite the real purpose investing in college young men and women can provide I know I need to take back some aspect of my health and life. My goal is to regains some discipline and personal achievement outside work by taking care of my health and body. I currently weight 153lbs and am at 17% BF, I’d like to to drop to drop 6% BF while adding strength and regaining some resemblance of my own ability to gain and commit to something personally edifying. I’m no “Debbie Downer”, but man a sudden emotional impact can really set a person back. This opportunity will be difficult in my schedule, but would change my life for the better and would contribute to my students athletes seeing change and action first had. Thank you.

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  38. I’m a 43 year old personal trainer and have kept myself in decent shape. I want to got to the next level. Right now I weigh 210 pounds sitting at around 11% bodyfat. I would love to put on 10lbs of muscle and drop 10 pounds of fat in 16 weeks putting me around 6% bodyfat at the same weight I am now. I also want to get my strength back up to where I was as a college football player 500lb dead lift and squat 250 lb power clean and 335 bench. I want to perform as well as look the part.

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  39. I have been lifting for three years, and am 19 years old. My current weight is 80 kg with a body fat of 10-12%, which has rose from 74 kg in january of this year. My current goals are to add 6 kg ofmuscle mass and at be at 10%. In terms of lifiting goals, by the end of 4 months I want to be able to add 90 lbs to my bench, add 110 lbs to my deadlift and add 100lbs to my squat.

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  40. Totally blind Athletic physique competitor from Australia wants to enter Australia’s Arnie Classic in March 2016!

    On June 14, I used my 12 month Hypertrophy Max program to earn 5th place in the NABBA/WFF Southern Hemisphere Championships for men. Now I want to become Australia’s most famous bodybuilder hinged on the back of my X-Factor that is being totally blind.
    Vince, you’re an inspiration to me in the way that you “Live large” and help us all to build muscle, burn fat and inspire all us men to become the best we can.
    Ryan, I’ve got my own notes from your last 4 coaching Webinars. You make things so easy to understand and I used your post workout carb intake from last years “10 principles” webinar, to go from 14%to 8% in only 5 weeks. The post-workout carbohydrate guidelines you gave for each particular body fat percentage point in that free webinar was simply awesome mate!
    I’m also Australia’s first & only totally blind Personal Trainer and with a flooded market downunder, I’m now moving into local muscle coaching on the back of my recent 5th placing at the Sutherns.
    If I were to be coached by you my main goal is to go from 87kg & 6%, to 105kg at 10 % by the end of January, before cutting down for the Arnie & Lee Priest Classics here in Australia in March 2016.
    I’m more dedicated in my training and nutrition than anyone I’ve ever met and I give you my personal guarantee that if you coach me I will be on major television stations and in newspapers here in Australia just for being Australia’s muscliest blind man. That’s my #1 goal that I’m working towards right now.
    Being totally blind, money is definitely tight for me guys. I hope you understand thatt. I’m 34 years old, but still young at heart with a 23 year old Mrs and this coming Sunday 27th of September I’ll be competing in my State Titles for NABBA/WFF Athletic Physique Mens Tall Class 1.
    Vince & Ryan! Please, please, please give me a go! You won’t be dissappointed!
    When I do get on TV & in the newspapers for being Australia’s muscliest blind man with my freakish big body, I’ll let everyone know that I was coached by Vince Del Monte & Coach Ryan
    That’s what I can offer you guys in return. I promise you that!
    I train at home and have all the equipment and time needed to be coached just as good as a sighted person.
    So C’mon guys let’s shake things up together and help me turn this hungrier than ever blind man into a story that TV & newspapers can’t say no to.
    Thank you so much for H-Max Vince and your awesome free content and Ryan, You’re a friggin genius mate! Thank you so much for your awesome coaching webinars and for simplifying training and nutrition. I love it!

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  41. I am a 56 yr old former fatty (87.5 kg) working in Afghanistan. Before coming here, I was training BJJ/MMA but now I am kind of on my own, although I did build out a simple gym in my dining room. I currently weigh 60 kg and had ACL reconstruction in January. My 16 week goal is to drop 5 kg, and get my strength and conditioning back up to high levels, with focus on leg strength. All of this is aimed at getting in the cage at the end of January.

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  42. My 16 week goal is muscle building. I am 168 pounds around 15% bodyfat.
    My current goal is to become ripped at 182 pounds. So I will aim to overshoot to around 202 pounds.
    Going by 1.5lbs a week I will look to increase my scale weight by 24lbs in the 16 weeks.
    I run a Personal Training business, so looking to get some dramatic photos. I like to lead by example so feel I need these to really push my business.
    I do train different types of clients but my passion is in muscle building, so the knowledge I will learn over the 16 weeks will help me transform my clients and attract more that are looking for the same results.

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  43. I would like build lean muscle in my chest. I have been working out for a few years and I am not really seeing any results. My weight is fluctuating, but I don’t really see any muscle development. I am not sure of what I am doing wrong. I would like to lose more fat and get down to about 10% body fat (currently at 22.7%). I don’t really have a 1 rep max goal, though.

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  44. My goal for the 12 week period would be to increase my muscle mass by 3,5 kg and to have a 10%-12% body fat.

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  45. Hi guys,
    All the way From Australia, I’m 30, 167cm and currently 69kgs which is around 150 pounds. I’m a carpenter running my own business and have recently finished my cert 3 in fitness and halfway through my cert 4. I love training, can’t get enough and you vince have been there every step of the way with me without you even knowing. Everything I’ve learnt is thanks to you. Even the advice I take on board that’s not yours, is from guys that you endorse, like raposo and one of my favorites ryan hughes. I’ve never been over weight and always been fit, however I got to the point where one day I looked in the mirror, I was 66kgs and I was in the worst shape of my life, not fat but out of shape. So I made a choice that enough was enough I’m gettin ripped! Long story short I changed everything, became obsessed with nutrition and trained insane. In 3 months I got down to 59kgs, full ripped, the best shape I had ever been in. However not happy. I learnt so much from that experience and now I’m so much wiser and smarter! Yeah great I was ripped but man a slight breeze could laterally knock me over. So in February I made the switch to a clean calorie surplus and grow over the winter. I’m now 69kgs and still fairly lean. Slight lyvisible Abs but not full ripped. Basically I’ve put on 10kg of muscle so around 20 pounds. My goal was to get to about 72kgs but I’ve run out of time and here lies the 16 week goal. Time to get shredded ripped for the summer season! I can do it, I know how to do it, I’ve done it before, but I want the absolute best in my corner and that’s where you guys come in. I wanna learn the best way to do it while holding onto as much muscle as possible. I’ll do whatever it takes. Ive been able to inspire friends and family with the way ive been able to change my body composition both ways, however I want to get everything about gaining and shredding perfected so that I pass that knowledge to friends family and clients and help change their lives forever. #teamdelmonte

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  46. Hi. I’m Christina, 198 lbs, 55 yrs old, 5′ 5″. My goal is to shed fat, so that I look young. I struggle more with my age as I get older. This is a time in my life when I should be retiring and getting ready to enjoy me. But I find myself starting over….again.

    Well, if I’m starting over, what better way than to start with me. I can do this, I’ve done it before.

    I have amazing kids hitting their early 30’s, an amazing grandson, a hectic job which I passionately love, but no me. I need me.

    I want to shed the fat cells, the size 14 jeans, and rock some amazing clothes. I hide behind oversized sweaters which have to go. I don’t want fluffy comments told to me for support. I want the truth. Give me the truth and support me with all your heart, that’s what I’m looking for. That support…..

    Thank you for this amazing opportunity. You rock!!!

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  47. My goals for the next 16 weeks:

    Increase squat and dead lifts to 150kgs
    on 12kgs of lean body mass
    and get to 10% body fat

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  48. My goals and my WHY are no 1. reason I want to get into the best shape of my life is for the upcoming engagement party in February so the goals I’m determined to hit are:
    1: Build 20 pounds muscle lean (dry) muscle and drop body fat to sub 10%.
    2. Increase speed and endurance for obstacle racing
    3. Max bench goal 2xBW currently 1.5 BW
    4. Have become a Personal training and want to inspire others by demonstrating limits
    5 Lastly learn effective train techniques to stop wasting time.

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  49. Hi Vince & Ryan,
    I am 42, 6’4″ and 215 lbs. I work 60+ hours a week so my time at the gym is limited to nil. I have an incline bench and a set of power blocks (up to 50lbs) at home that I am currently using. I am in means “fit” but not fit either. Working, planning husband, playing dad my time is little. My goal is to reduce body fat while adding some muscle mass using the equipment I have. I have slowly started to incorporate the “eat to live” eating while keeping proteins in my diet. Trying to reduce and get off my high blood pressure medications. I realize this is a challenge to do considering I workout in my garage with a set of power blocks and an incline bench. However, if there is one duo that can help me achieve, the only duo would be you two. Help me get to my goals so I can in turn help others and inspire them to not give up. Are you up for the challenge? I am!!

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  50. I have recently gone from 18.25st to 16st which I am quite happy with, but still can’t shift the spare tyre. I was in my wife’s grandmothers a while back and her aunt asked if I was still cycling as I looked as though I had lost weight:), but then her grandmother said I used to look like a fat slob:((( which kinda hurt. I know she meant it as a compliment but it struck a chord with me. I never want to go back to that size again. That is why I need this opportunity to be trained by the best and drop my body fat to attain my goals.

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  51. I am currently cutting with Joel Marion’s Xtreme FAt Loss Diet (with 10 more day to go). After those 10 days I want to bulk up 5 kg of muscle mass before Christmas!

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  52. Darshan Weerasinghe September 24, 2015 at 3:47 am - Reply

    Im the BEST fit to work with two coaches like VINCE and Ryan. Why? Because my whole life ive enjoyed CRUSHING goals which people said that I could never do. They said I would never compete as a powerlifter with my hardgainer genetics but I did and won 4 meets all drug free. They said I would never lose bodyfat but I went from above 26% to less that 10%. They said I would never get a degree in sports science but I did. They said I would never be the S & C coach of a world class sports team but I did that too… I was trainer of the Sri Lankan Cricket Team that won the The World Cup in 2014. Now at almost 39 years old I want to get to 200lbs at single digit body fat drug free at my height of 5 foot 10, to inspire the players and other coaches around me and I WILL crush this goal. Its as simple as that. Please give me a shot you will NOT regret it.

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  53. Hi, I’m Virginia, I’m 57 years old, 124 lbs. My goal for the next 16 weeks is to slim down to 106 lbs which is my ideal weight. I’m now having an hour’s workout in the gym everyday. I have a normal meal at lunch time but eat veggies and fruit juice for the rest of the day. In the past two months, I’ve lost 4 lbs using this method. However, I do not satisfy with the progress. I really want to be lean and healthy. I would be grateful if I could have this one to one training for 16 weeks. I want this opportunity badly because having a gorgeous outlook would boost my confidence in all circumstances I’m in. Thank you!

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  54. My 16 week goal is to get to 7% body fat, Im currently at 13.5%. I want to do this not only for myself but also to show others whats possible. I then want to run a transformation contest for my university; because I know how impactful changing your body can have on your entire life. P.s. I go to UWO Vince

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  55. Dear Vince and Ryan,
    My goal is to take the best coaching advice possible, and use it to transform myself, so that I may be able to help and inspire others around me. I find myself at a time and place in my life where I have the time, energy and desire to make the lives of those around me better, physically, financially, emotionally, basically happier.
    I have tried getting into the best shape possible on my own, reading (devouring) everything I could get my hands and eyes on, only to find so much conflicting information that it was less than useless, it has become counterproductive. I truly believe that proper coaching is what I’ve been lacking.
    I am 51 years old, have recently founded my own architectural products company, which I am nurturing and developing into a serious, well-respected firm. Aside from raising my two teenagers (who are first on my list to inspire), I use my free time to improve the lives of those around me, whether it’s volunteering at church and community events, or fundraising for various charities. As such, I don’t have the time to waste with useless or incorrect training. These activities also bring me into contact with many different groups of people, all of whom would benefit from being introduced to a good program once the results become evident. So many people mention to me that that they would love to do a coached fitness training program, but are afraid that the claims of success are just marketing hype. I’d like to demonstrate to them, first-hand, what can be done with time, effort and the right direction.
    Wishing you all the best,
    Joseph

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  56. Next week I will turn 44. Most of my life I was thin with six pack abs. When I turned 30, my weight started creeping up each year. Between running my organization and a busy family life, it has been difficult to meet my health goals. Now I no longer recognize the fat, tired man staring back at me in the mirror. I have ballooned up to 215 lbs on a 5’8″ frame. I like to workout and love a challenge. I have lost between 25 and 30 lbs a couple of times in the past 10 years but then gained it all back. I’m ready to make an earth sea change to get my body back on track. My goal is to lose 30 lbs and 6 inches off my waist in the next 16 weeks while regaining abundant energy. Thanks.

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  57. Dear vince and Ryan

    1. If I could achieve one goal it would be to lose body fat, I’m around 35% and drop to 8%.

    2. My name is Brian from Atlanta 28 I’m 5″9 195 pounds my 16 week goal is to lose fat about 45 pounds and gain 10 pounds of muscle. Also go on stage and complete in a fitness model competition and help and inspire others to achieve they’re fitness goals. I have no children no wife just me no distractions, IM REALLY WHEN DO I START?

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  58. Paulo Eduardo Martinez Évora September 23, 2015 at 8:01 pm - Reply

    Me goal for the next 16 weeks are:
    1- to cut my body fat to 1% currently my body fat is 28%
    2- to increase lean muscle mass up to 100 kg.
    3- bulk up my muscle all part of body with a very specific program to target specific muscle group
    4- to increase my stamina with widening my cardio exercise time
    5- to develop good sleeping time to maximize my muscle growth
    6- to lean how to manipulate food to get energize all day long

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  59. Johnny Faulkenberry September 23, 2015 at 7:27 pm - Reply

    Hi Vince and Ryan,
    Before I get to my goals, let me tell you where I am starting from. I am 58 years old. I weigh 285 lbs. My body fat is 37%. I have high blood pressure, low testosterone (I am currently taking pellet therapy), neuropathy (numbness in my feet), empty sella syndrome (flatten of my pituitary gland, doesn’t work), hypothyroidism (low thyroid functions), pre-diabetic (I am working on my diet), joint problems (ankles, knees, and shoulders), and low sex drive. As you can see, my hormones are all out of whack. I am currently working with my doctor on these hormone issues. I am starting from way behind, but I am doing better.

    About thirty years ago, I was heavy in to bodybuilding (steroids also). Probably created a lot of my own health issues from my abusing the juice. I have been working out pretty consistent the last 8 months (5 days weights and 5 days cardio). I am starting to lose weight and getting stronger. I am ready to step it up and get healthy and lean again.

    So here are my goals:
    1. Get down to 15% body fat or less.
    2. Increase muscle mass (Especially in my legs and calves-gotta have big wheels).
    3. Increase my cardio health.
    4. Increase my fitness knowledge.
    5. Eventually become a personal trainer especially for older people who also have health problems as I do.
    6. And finally, take charge of my life.

    So there it is. I figure if you can help me, you can help anybody.

    Thanks guys, I wish you both the best.
    Johnny Faulkenberry

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  60. It may sound odd but my goal is to survive. Three years ago I was treated for thyroid cancer. At that time I weighed 167 pounds and 14% body fat. During the treatment and aftermath I dropped to 135 pounds and struggled just to make it through the day. I have been able to regain some of the weight back. I am now 155 pounds and 17% body fat, but not nearly as strong as I used to be. This week I was advised that another tumor has developed and requires additional surgery, more complex and aggressive than the first.
    I am somewhat a loner so I have no workout partners. I can motivate my team at work , but when you are weak and depressed it’s tough to get yourself going and to do what you know should be done until you hit rock bottom as I did before and may repeat again, as much as don’t want to, and not knowing if I can go through that again. I know that the help, planning, and motivation you may offer will keep me on track and I will come back stronger, larger and healthier than before. I have lived by the credence of “If you throw me to the wolves, I will come back leading the pack.” But in this case I have to admit I can’t do it alone.
    A little more information is that birthday is September 24th. This would be the best present I ever got.
    Thanks for your consideration.

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  61. Stay sober for another 71 days.
    Goal- squat 315Lbs A2G x3

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  62. Vince and Ryan,

    You both are giving people a great opportunity not just to change their bodies, but to change their lives! Having already been a client of yours, it has been an excellent experience! The results I have gotten already have been so motivating, as I just achieved my overhead press goal I set 6 months ago! For the next 16 weeks, I am going to continue on the journey of getting stronger:

    1. Increase my deadlift to achieve 1 rep x 2.5 times body weight- 75 lbs. to go!
    2. Increase my squat to achieve 1 rep x 2 times my body weight- 40 lbs. to go!
    3. Increase my bench press to achieve 1 rep x 1.5 times my body weight- 50 lbs to go!
    4. Increase my overhead press to achieve 1 rep x 1 times my body weight- I just got 0.8 x body weight during my workout today!

    I have already shown the dedication and will to achieve my goals and I want to continue the momentum!

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  63. Hey Vince and Ryan,

    I’m a 38 year old physical therapist and personal trainer. I got into bodybuilding when I was about 12 years old but due to over training had to stop by age 15 due to shoulder problems. I then got really into playing soccer and played all year through high school. I ended up playing at a top 20 D1 college, after which I went to grad school, got married, had kids and was dealing with a lot of repetitive overuse injuriess, in addition to recovering from surgery on both shoulders, my right elbow and malabsorption syndrome.

    I’m naturally and ectomorph and after my soccer days, I was able to do a transformation during which I gained about 28 pounds in 4 months. Now, I’ve lost all of that muscle and despite all of my efforts with training variable manipulation and nutritional manipulation, I can’t seem to bulk up like I was able to during my transformation at the age of 24.

    I’m 5’11” and weigh 145 and would like to bulk up to 160 (or more if possible) by December 31.

    Despite all of my efforts, things just don’t seem to be working.

    I’m extremely disciplined and am willing to do whatever it takes. I would love to have you guys help me achieve my goal. This would help me not only physically, but in other areas of my life as well, which is something I could really use right now for a number of reasons.

    Thanks for all of your great content. You guys are awesome :)

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  64. 1. Cut my body fat from 30% to 12 percent.
    2. Gain muscle and lose 80 lbs
    3. Need help establishING a healthy eating plan or lifestyle.
    I am 53 years old and it would be awesome to be able to put on a nice pair of swim trunks, for the 1st time in my life. God bless

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  65. My goal is to shred up and gain muscle. I have a severe military contest in March. I want to excell and dominate this contest.

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  66. Hi Vince,
    my goal is losing 10 kg (20 lbs) of pure fat without losing any muscle in the process.
    Whay you think about it?

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  67. Vince and Ryan,

    First and foremost, thank you for your generosity to be able to transform somebody’s body, mind, and soul at no cost.

    In 16 weeks, I want to be 16 weeks closer to competing. I had just signed a contract with my girlfriend stating that I will do whatever it takes so that I could fulfill my goal of being in a physique (hopefully muscle model) competition.

    I know lots about building muscle and losing fat and have applied them on myself…however, I’ve never been able to reach greatness…no matter how much I tried. So I figure it’s time to invest in a coach to help me get to my goal physique.

    Having a coach will finally give me the tools I need to become the top 1%…to become great…to learn…to compete…to be the best version of myself…and lastly, to help others achieve greatness!

    If you give me the opportunity, I give you my word that I won’t let you down and that I will represent myself and you when I DO finally compete.

    Hopefully we can even become good friends before and after I get my pro card! 😉

    Are you in?

    Thank you guys for your time and consideration!

    God Bless

    -Juan T

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  68. During the last months of 2014 and until july i stop goin to the gym cause i was in a forein contry doin a master, is this time i was not eating well and to not make this a long story i lost 15 to 20 punds, a few moths ago i was in 129, now i´m in 134 pound.

    My goals wold be.

    To gain 15 pound
    Improve my uppuer body.
    Build some strength ( bench press,squats,deadlift.

    All that by learning the right way to do it in order to keep improving.

    THX for this oportunity.

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  69. Whilst doing that I am hoping that upper body muscles can be further developed and general fitness maintained. I’ve been training for some years and am now retired. After an accident two years ago an SI injury has not fully recovered compromising at times the functioning of the right leg [no ballistic movements allowed] and to a lesser extent the left hand. Hopefully between you both the progress I’ve already made can be taken a step further.

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  70. Thank you both for the opportunity to work with such an elite team of Athletes.
    I understand “nothing comes easy to those taking it easy! So, by having a personal coach guiding your steps and following up on such, progress can be genuine.

    I’ve been trying to gain weight most of my life. I fluctuate between 135-141lbs. Some say that’s an ideal weight to have. Not if you’re at the beach and “sand is getting kicked in your face!” Muscle weight is my goal. Proportioned muscle weight. Arms, chest, back, abs and legs. A full Power Package!

    My bench press is currently 125lbs. Not impressive, I know. I’m working on it though. But, I can do an impressive 15 strict pull ups. So, the potential is there, just need the mentoring to help me exert and push myself several levels up. In fact that’s the only way to go, right… Up in weight, up in muscle, up in Self-Esteem.

    Vince, Ryan, the goal of a “Full Power Package” can be achieved with your program and excellent training.

    I look forward to being your protégé of health, nutrition, and power!

    Thank you

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  71. Goals:
    1. build 10 pounds of muscle
    2. Improve my uppuer body.
    3. Build some strength ( bench press,squats,deadlift.

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  72. I am a full-time college student working on getting a degree in Exercise Physiology and currently living in a dorm. I also hope to get degrees in Nutrition and Psychology, but first things first. Between work and classes, I have a rather sporadic schedule which causes me to workout at really early or late hours. I have been trying to gain muscle and/or strength for almost two years, but I have an extremely resilient body which makes it difficult for me to gain or lose weight of any type. Nutrition is also an area where I have trouble when it comes to making gains. I am a vegetarian and have been for more than half-a-year now, but despite that, my body mass, weight, and strength have not changed at all.

    My goal, is to prove to myself that I can actually change myself physically. Since I now have access to a great gym, I would like to start this process by packing on at least 10-15 pounds of muscle, but shedding a few pounds of body fat in that time would also work.

    My long term goal is to become a Personal or Corporate Trainer so I can help others achieve a body that they can be proud of and to be proud to be who they are. That is why I haven’t given up despite no results, lack of experience, nobody with any experience to help with workouts, and many other problems. Before I feel that I can help others though, I need to get to the point that I want to help others get to, both physically and mentally. After all, who wants to be trained by a person who only talks the talk but can’t walk the walk?

    I could really use the guidance so I would be better able to one day guide others in the same way. Regardless of if I win or lose, thanks for this opportunity to try to win this 1-on-1 coaching and congratulations to whoever does win.

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  73. Hi Vince,

    I have been skinny and pretty much weak all my life. My goal in the next 16 weeks is probably gain around 15lbs to reach my 135lbs goal. My ideal percentage body fat will be around 7-8% (currently 10.5% now). I purchased your program “Maximize your muscle” last May and followed it religiously for 3 months and gained about 15 lbs (the best investment I have made my whole life regarding to my health and fitness). After that, I had to stop because the working condition that I were in prevented me from working out and eating enough nutrients. I’m back to the USA again to pursue my MBA so now I can continue on the path that I have abandoned for half a year. It will be a dream come true to get coaching from you, my first and only fitness coach at the moment.

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  74. My 16 week goal is to get ripped and stronger simultaneously for the start of 2016. I will achieve this and achieve it vinny d and ryan f style….clean….but I know I would achieve my goals more efficiently and with less bumps on the road with the 16 week coaching. The intended outcome of the fruition of my goals is to compete in drug free power lifting at 220 lb. I’m a massive fan of the intellegent approach that you guys deliver in. I believe you guys have already given me the tools,the knowledge and inspiration to achieve these and other goals but it would take things to another level. One thing for sure in 2016 I intend on treating myself to the 16 week coaching,a muscle camp or olympia trip ( all of the above please! ) so I hope to meet you guys sooner or later

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  75. I want to give my wife a Christmas present of me butt naked looking better than ever.

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  76. If you guys are up for the challenge (see what I did there?), my 16 week goal is to put on 16 pounds of muscle! I am very interested in seeing how the 1-on-1 coaching has evolved!

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  77. My goal is to gain 25 ponds of pure muscle while learn how to eat and train like a high level athelte im more concerned about how to do a workout and meal plan for me and my goals as well how to design it for me and my future clients i want to have the experience of training with a coach that really worth the time the effort and the knowledge of it i want to evolve my knowledge i want to become a high level athelte and coach i want to make that jump and i want to sorround myself of people that are right now

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  78. Long story short. In my teens at 5’6, 220 lbs. lost 90 lbs. 3-5% body fat, built on 10 lb of lean muscle. maintained for years. Working 2 jobs, returning back to school, I forgot about me.
    I ended up in a coma, had hernia surgery, now years later, working 1 job taking care of a family member that had a couple of strokes, I am much older now, much. I did get my body down from a sloppy 179 lbs. to a sloppy 161 lbs. I am ready to show the world, that I can still transform myself and create a healthy great looking body at my age. Just think if you can turn me around then you can turn anyone around, and that means profit for the coaches. Unfortunately I can’t afford coaching now, so solo I go. Not only will this be a great opportunity for me as the odds are against me, and the challenge is higher for you. But I believe in myself. Thanks.

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  79. My goal is being a muscle model by Sep. 2016. Im motivated and back from a shoulder injury. I always give it all and are always looking to improve my life, and with a great physic I know that will happen! Keep living large and have a blasting day!

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  80. I would like one thing to have less and more. I want to be able to cut though the clutter, achieve better results in less time, dial down the stress, and master what matters to me. I am Live Large Member and I trust you Vince and I would consider it an honor to be coached by you and Ryan. I am 55 years young and have been training for about 10 years now. I am a personal trainer as well and I need a coach for me. Like you Vince I want to be my best and your one on one coaching would help me turn my dreams into reality. Consider giving this old school guy a shot, you will not be disappointed.

    Your teammate in health and wellness,
    Brian

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  81. Hey Vince & Ryan,
    I use to be an elite level ice hockey player, an injury that shattered my tibi and also left several fractures left me in a wheel chair for about 1.5 years and after that another 6 months on crurches to re learn how to walk again cauding ny weight to go up dramitically and becoming obese. I went from 150 to 375. However recently after getting bullied about my weight I decided todo something and get my ass in gear and after several months of hard training and diet I finally dropped down to 175 so I lost 200 lbs and I need help to drop a few more and get a nice chiseled 6 pack so please help me guys

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  82. I am a 41 year old singe dad. My daughter turns 3 next week and lives with me full time. I am currently a private chef in the northwest part of TX. Other projects and a web business are in the works. The absolute highlight of my day is when Dreani tells me a story the best way a toddler can. Seeing her grow, it’s like I get to grow with her all over again. The other is when I’m in the gym. I feel more in tune with myself and everything else when I’m in there. I stared lifting a bit over a year ago and wonder why I hadn’t started at a younger age. I love it. I am finally starting to glimpse the results I’ve imagined. I’m currently 166 lbs at 5’9″ with 12-14% body fat.

    16 weeks from now I want to continue being a better father raising my daughter in Christ.

    16 weeks from now I want to my two websites to have launched, Improving my business, revenue, and increasing my free time.

    16 weeks from now I want to pack on 15+ pounds of solid jacked muscle.
    16 weeks from now I want to have a body fat% no more than 11%.

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  83. I am a 53 year old female who has had rotator cuff surgery on both shoulders in the last 5 years. It has really slowed me down. I am tired of being overweight and sluggish. I have gotten so out of shape that I am now a Type II diabetic. I can’t seem to find the motivation to get to the gym most days. I have been reading your blogs/emails and want to get started on a good strength training program. My goal is to lose fat yet maintain and even build muscle.

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  84. I’m looking to get my weight up to 190lbs before cutting down to 175 for summer. I’m currently at about 170, 10%bf. I want to add as much of the muscle as possible to my upper body. While I’m at it I want to increase my max strength, but no specific numbers. I mostly consider strength gains as a bonus.

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  85. I’m 35 yrs old, married, and with 3 kids. I work full time (6 days a week). With that being said, I’ve been training consistent for the past 3 yrs. I have gotten good results, but not great results. My goal is to compete in the sport of bodybuilding at least once (or more). I’m currently chiseling a great physique, however I do have have lagging body parts. With the vast knowledge that Vince and other fitness associates he has introduced in the past, I’ve been able to expand my knowledge as well. However, I do need another set of eyes to over look my training to see what I am missing or add on to. If I am able to achieve the physique with your experience, compete in the sport, and place 1st. It will prove that you guys know exactly what your talking about. Thanks for time and I hope I get chosen.

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  86. Im a 41 yr old Latino male. Im a NY State Correctional Officer member of the CERT Team im also the facility Defensive Tactics instructor. For the last two years it seems that i cant get rid of my midsection when i do start to see it shrink so does all the gains that i gained on the rest of my body. It seems like i really have the elusive six pack. Its killing me that i cant get my stomach to go down at all i have tried Hiit exercises running cycling lifting all sorts of abs workouts and nada. It would be nice to get real help from great pros like you guys.

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  87. Hey Vince and Ryan!!

    I know I have worked with Vince in the past and I am currently working under Ryan’s guidance, but I would like to continue after these 6 months are over. I have seen a tremendous strength increase and have filled out quite significantly over the past 5 months and I am determined to keep this train rolling.

    My goal for the next 16 weeks is to add 5 pounds of lean muscle mass to my frame. And the 16 weeks following to cut down to 7-8 percent body fat. I believe what gets measured gets managed and to accomplish too much at once can derail progress. That being said I am determined to do whatever it takes to get there.

    I am currently enrolled in the precision nutrition program and wanting to take my physique to new heights with a photoshoot and competition in June of next year. I feel that with the help of Vince delmonte and Ryan Faehnle that I can achieve the next level of fitness.

    How do you know what you have done is good enough, unless you have done everything possible there is to get there?!

    Thank you for the opportunity and I wish all the best to everyone else in this grouping!

    Cheers

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  88. My 16 week goal is to put on at least 10 pounds of lean muscle without increasing significantly body fat (I am approximately at 10%).

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  89. Hey God Bless above all things. Wow 16 weeks coaching at this point in life would be a blessing from the sky, I currently have a One year old turned one on Monday and have been taking care of my handicapped brother and sick mother, my training has not been the greatest the last year since they have gotten much more ill, I go to the gym but get off track since I dont have a plan to follow changing with my progress, my goal if I win this coaching would be above all to become the best ME Possible, I want to get stronger and become more lean but above all I want to learn to be healthier to have a body that can perform well as my kids get older and that I can help assist my family the most I can, I put in the work at the gym and I am confident that with the help of Coach Ryan I could be what I want to be, The Best Me Possible !!

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  90. My goals for the next 16 weeks are:
    1) Gain strength and endurance and healthy eating habits to best take care of and positively impact my family as we are expecting our 4th child in March, and the others kids are 6, 4, and 2. And to positively impact my community.
    2) Three months ago, I began pursuing being a certified personal trainer (which I recently finished) and holistic nutrition coach (in process). There is so much information out there, so one big goal is learning from the best coaches how to better process all that information and personalize it to individual people.

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  91. I am 51 – I have been lifting for 11 years now and have taken several of your programs with great success. I had a back injury with surgery 3 years ago(work related, I am an RN) and am ready to get my physical ability back. At 6’1″ and 238 lbs ,about 14% bf. My goals are:
    1 build 15 lbs lean muscle
    2 lose 5 % bf resulting in increased definition
    3 gain size in shoulders and arms , abs and glutes (the latter for my post back injury)
    I am the exception for my age (don’t look it at a) and my transformation will speak of my determination.
    Thanks for this opportunity… And for this push to be accountable.

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  92. Ryan already knows some of my goals as well as some of the struggles I’ve had along the way. I was able to get cut from 204 and a 40 inch waist down to 179 and 35, which was huge. But shoulder impingement derailed my workouts and now I’m back up to 200 and 39. I just had my shoulder decompression surgery yesterday so it’ll be January by the time I’m rehabbed to start up again.

    My goal was to run the tough Mudder before I turned 40, but the pain put me out of that. My physio guarantees I can do it next year if I do it right, and that I’ll be ready to train again by Christmas. Starting with training in January would mean training would go to April…more than enough time to get my weight back down to 180 with my waist at 33-35. I’ll be 41 in May. This goal isn’t about how it looks, but how it performs, and I want to be in great shape going into my 40s.

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  93. Hi Vince and Ryan I want to thanks both of you for this opportunity :)
    Now I’m 26 and 78 kg,I go to gym 4 day a weak and i lift.
    I have a lot of fat on my belly, have fat on some part of my body, Have love handles, I try this to lose but I cant and the way I go to lose fat on my body is not good,
    My goal is to lose belly fat, get 10% body fat and Build lean Muscle.
    If I need to train 2 times a day and 4 or 5 days a weak I can do, to change my body, get best shape and that six pack abs 😀
    Thanks Mr Vince and Ryan

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  94. Always trying to lose fat, while gaining muscle. As I get older, 55, its getting harder to keep the fat off around my waist. With bad knees I continue to look for workouts that burn fat, without the “pounding” on them. Never can get really lean. Kevin

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  95. 61 year old pastor who believes in 1 Corinthians 6:19 and the need to take care of oneself both spiritually and physically. After all, my body is a temple in which God dwells. Trying to achieve the goal of getting rid of the last amount of fat around my midsection and still achieve the Adonis Golden Ratio for my build. Currently at 157 and with an estimated body fat of about 12%. I need to add about 2″ to my arms, 2″ to my shoulders and a significant amount to my thighs. Being the pastor of a congregation with a lot of Seniors, I want to be setting a good example of taking care of myself in all aspects of life.

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  96. Hey Vince,

    I’ve been receiving your emails, reading your blogs, and watching your videos for a very long time. I believe it’s been four years! But I have never taken it upon myself to get and stay serious about the things you have said in them. Somehow I’ve always been “busy.” But I’m so tired of not reaching physical goals. I need some change in my life.
    I am 6’1″ and 175 pounds. I’m skinny and I’ve been skinny for too long. I had a bowl resection surgery done when I was young from a hockey injury and I’ve always struggled to gain weight.
    My goals:
    1. Reach 200 pounds in 16 weeks
    2. Significantly increase my chest and arm size
    3. Develop defined, large abs, meaning get past the skinny guy 6-pack
    4. Increase my one rep max in all major lifts by 50%
    5. To bulk up, but then be able to cut back to the toned, larger body I want
    Thank you for yours and Ryan’s time and commitment to excellence and your passions for fitness and for seeing guys reach their goals.

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  97. I started really working out about a year ago. I have made progress, but have trouble with making sure that I’m eating the right kinds of foods. My goal is to get stronger, have a lean mid section and feel better about myself and the way I look. I’m ready for a change and ready to make a difference in my life, so that I can help other perform at their best as well. Any help that you can provide would be greatly appreciated and welcomed. Thank you!

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  98. I have been lifting for 15 years and did everything from powerlifting, strongman, and olympic lifting. I have been personal training for 12 years. My goal would be to bring my education to the next level and my training. You can always learn from other professionals. I have purchased a couple of your programs vince and found them very productive. I feel that this experience will help me be not only be in better shape but be more successful in my practice.

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  99. I’m 6’1″ and was 185 now I’m at 170. At the age of 35 I’ve decided to compete in track and field again. Based on how i am running already, I should be in the top 15 USATF rankings for the 35-39 age group. After lifting for years to build a nice physique I’ve lost alot of muscle, feel very tired, and achy joints. My goals are what I’m hoping to be a nice challenge for you. My goals are as follows:
    1: Maintain muscle mass
    2: Increase overall strength
    3: Have a good supplement regmine
    4: Learn hot to well enough to benefit my training schedule.

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  100. WOW! Thank you for this opportunity. My goal is too and always lead by example. I am a Captain in the U.S. Army. I always look for ways to improve my physical fitness. To be an example to my young soldiers who struggle with staying in shape. How can I honestly counsel them if I myself cannot help them achieve their goals. I am here and ready to learn from the best!

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  101. I recently turned 55 and menopause has taken me into it’s crushing grip. Within a few short months, I have put on 15 pounds, my joints ache and I feel soft and fat. When I mention this to my gym friends, all but a few say that is what is to be expected when you are my age. Well, I don’t want to accept that! I want to be strong, lean and mobile until I take my last breath. I need to work with a coach that can take my crazy lack of hormonal state and manipulate it so I can get the pounds back off all while building beautiful strong muscles. Thanks for the consideration! God Bless you and all you do for the gym rats in the world.

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  102. I want to win the Irish powerlifting championships on 27th February 2016.
    Then represent the country in Texas at the world’s.
    Aim to be as strong as possible at light weight with very low body fat %.
    Squat close to 3 x bw
    BP approx 1.8-2 x bw
    Deadlift 3.4x bw

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  103. My goal for the next 16 weeks is to achieve both mental and physical strength…I would like to make a change and try to improve as a person…I see this challenge as a way to take action and start acting like a MAN… This coaching opportunity will also help become a better coach myslef (as I study Health and Fitness AKA Sports Science) and make my fitness goals a reality…I want to lose fat (go from15% down to 7%) and retain or possibly build as much muscle and strength as possible…
    Lastly, I would like to follow strict program and try new things…

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  104. I am 54 years old and have been lifting fairly seriously for nearly 40 years. I am at or very near my genetic potential. Am 5’10” tall, with a measured bodyfat% of 9.5 and I weigh 210 pounds. For the 16 week goal, it would be to maintain within 2-4 pounds of my current LBM but shed 10 pounds of bodyfat.

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  105. At 60+ changes are slow in coming. I’d like to lose some gut and exchange the fat for muscle. But it’s tough keeping motivated to get up every morning and hit the gym. Never tried 1/1 coaching, so maybe it’ll give me the kick start I need. Certainly worth a shot!

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  106. I will be 45 years YOUNG on the 27th and have done weights on and off. With a family and work I try to squeeze in the gym or at home workouts. I have done a few programs but cannot not quite get the ripped body I desire. Hard work is not an issue but when I’m getting in the rhythm elbow pain and heel start holding me back. I’m still not clear on what to eat, when to eat it and the exact supplements needed. I’m actually going with supplements Ryan Hughes suggested on his program. I gained some size but not defined. I guess I’m too old to hang with these kids that are in their prime. :)

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  107. My goal for the next 16 weeks would be to work the hardest I’ve ever worked in my life on my training and diet, completely 100 percent devote myself to your training. I have also been scared as hell to ever compete in a physique show, so I’d like to be able to do that by the end, it would give me the courage and drive to do just that. My dream body fat percentage would be about 6% I’ve never been low as that and I’m currently around 12%. And finally I’m a huge fan of yours Vince, I have filled u for almost ten years so basically since you started in 06. And I would love to finally meet and work with you. And watching you videos and seeing programs you have done with ryan I’d be excited to work with you both! Thank u so much for the offer to us all and I hope to hear back! Thanks for all your inspiration and keep livin large!

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  108. I’m tired of being skinny and being made fun of I am constantly being picked on and ridiculed just because I’m skinny I don’t deserve that crap at my age I’m just tired. I want to have a physique that pops and wows
    People as I walk by A 20 lb mass gain of muscle with fully developed legs would be amazing. My skinny legs always get laughs. And I would love to change that. Please help me change my physique

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  109. For the next 16 weeks, my goal will be to get closer to being the strongest version of myself both physically, mentally, emotionally, and spiritually. Plain and simple. Not going to worry myself about any reaching any specific body fat level. With this kind of elite training and my own hard work and dedication I will be packing on lean mass for sure. But my goal for next the 16 weeks would be to grow in every aspect of my life. And I will work on that regardless if I win this competition or not. :)

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  110. I want to gain 1 1/2 inch of much each body part less than 3 months and after that lose 20 lbs in 4 weeks of nothing but fat, but first my training porgress need to increase from sets, touch ups and daily drills for my back, i need to improve fast, i do what ever it taked to get my goals and takes me 24 hours a day thus thinking about them, I need to try what ever it takes from getting my training to its peak and so fourth.

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  111. I have always been skinny fat. Because I am over 6’2, I can carry the extra weight better than other people. My family has a history of heart attacks, so I really want to take care of myself better to live longer. My 16 week goal is to drop 20 pounds of fat and get to 13% body fat. I am currently 227 pounds right now with a body fat % of 25%. I do lift currently, and I am fairly strong in some exercises. I currently do a 275lb squat for 12 reps. I feel like my nutrition and my flexibility hold me back. After doing the squats one of my knees always bothers me for awhile. I have got tight ITB bands, hamstrings, calves, etc. So my goal is more than just losing the fat, I want to transform myself into someone who can lead an active, fulfilled lifestyle. I currently hold back a bit in my exercising afraid of hurting myself.

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  112. I want to achieve a healthy sustainable relationship with food instead of the up and down yo to dieting .
    I want to achieve a strong healthy mind and body that I can maintain and Inspire other to do so.
    Have the balance between life training and nutrition instead of being thrown in the deep end with so much false information out there .

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  113. I’d like to put on muscle quicker than I have done on the past.
    Once that is achieved if like to be able to see the hard work by getting my body fat to 10%

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  114. I am new to weight lifting, but have competed twice in Figure class and placed 2nd in both. Honestly I want a first place!! I need to bring my shoulders up and not come in too lean or too fluffy!!! I am trying to find a coach who can figure out that sweet spot with my physique. I am dedicated and if you tell me what to do. I will do it and stick to it!!! Hope you guys will consider me as a possible candidate!! If not, good luck to whomever gets the honor. I’ll be watching!! You guys are true experts and an inspiration to many!!!

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  115. I just entered my first bodybuilding contest last month and took 3rd place in the 50 year and older category. Happy to place in the category but It wasn’t the top ten. Looking at the next 16 weeks and beyond, I can’t settle for anything less than the top 3 and, what the hell, 1st place at next year’s competition. With my current low body fat level, I’m primed to gain muscle, and I think 4 to 5 pounds in 16 weeks is achievable with some expert advice and guidance. I have the motivation, discipline, and most of all, the vision. I would look at the opportunity of 16 weeks free coaching as the door opening to my future success.

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  116. I am 45 and over the past 2 years I have lost 80 pounds and have dramatically improved my health and overall wellness. Fitness and working out are very much a lifestyle for me now. The benefits of this have touched every aspect of my life. I train 5-6 days a week and good nutrition is now my approach. I have made significant progress in developing lean muscle mass. I would like to continue and accelerate the development of my lean muscle mass and reduction of body fat.

    My 16 week goal is to drop my body fat % by 10% and replace that fat with lean muscle growth and development.

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  117. I have just started graduate school (and I want to be maximize my homework time, because I am loving my program!) so my primary goal is to learn how to train less frequently (five days a week rather than six) without losing whatever muscle I have gained since I started to use Vince’s techniques earlier this year, and without packing on fat. I would also like to increase my deadlift by 25 percent and increase the number of pull-ups I can do per set by three reps.
    I am excited to see all the dedicated and ambitious people posting – it’s going to keep me inspired in these coming weeks!

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  118. My goal is to tone, lean out and reduce my body fat percentage significantly.

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  119. 1. Lose weight
    2. Get shredded
    3. Have more energy

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  120. I would like to be free of diabetes, build strong lean muscle, lose belly fat and slow the ageing process.

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  121. My absolute goal for the next 16 weeks is-
    Get to 12% body fat from 20%.
    Increase muscle mass and sculpt a better physique.
    Increase fitness level.

    I’m 42, with a keg and moobs,
    I’m now fully motivated to trade those in for a 6-pack and pecs.
    My garage is now my fully equipped gym and my kitchen is now for clean foods only.
    Nutritional advice and planned workouts would be the gold dust I am looking for.

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  122. In the next 16 weeks is like the following:
    I’d like to build significant shredded muscle mass.
    I’d like to maintain a body fat level of below 9%
    I’d like to increase my bench press and squat.

    Thanks

    Joshua

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  123. In the next 16 weeks i would like to gain as much muscle as possible and what is more important i want to learn every aspect of building muscle and improving body composition from you, so that i can implement it later with confidence in my program and the programs of my clients in the future when i graduate at my university of kinesiology. I want to learn from the best people in the world, so that i can one day be one of the best in the world. I can try to figure everything out on my own, but i wont come far with that approach. I can watch and read every article, book or watch every video, but that is not even close to 1on1 coaching where your coach gives you confidence and you can ask him everything you are interested in. That would be the perfect opportunity for me to gain confidence in myself, my future and to learn as much as possible in thoose 16 weeks.

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  124. Last week I started my goal to hit 80KG and 10% body fat in 16 weeks. I am super serious with food and training (6x week), I could however use coaching!

    Why am I serious? I keep a blog and instagram so I make sure there is extra motivation because I know others are watching me.

    I started at 71.5KG and am now 74KG. I know that I will hit a plateau at 75KG as I had it before.
    Vince and Ryan, I need your guys’ help to get over this and make it to 80KG in 16 weeks, after which I will work full time again. Now I have the time!

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  125. 1 – Drop down to single digit body fat. Currently, I am around 19%
    2 – increase the size of my calves
    3 – drop down to a 34 size waist, currently I wear 38
    4 – Increase my vertical leap by 14 inches
    5 – Bench press 400 for a 1 rep max
    6 – Learn more about how to successfully lose fat

    I want to be a personal trainer and start my own business in the next two years. I’ve never been able to afford a personal coach to really experience what it’s like to be coached. I want to have that experience, and I want to have a body that people admire. I know how to put on muscle, but I have a hard time stripping away fat.

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  126. Hi guys. My current job i do is disability support. I work with people with various disabilities such as autism, down syndrome and many other special needs. With the help of my wife we have been building a commercial gym in my shed which will specifically cater for people with special needs. My goal is simple.
    1. To look the best i can for my clients
    2. Empower myself in the process to encourage others and myself and
    3. Look happy and healthy for my wife and my 4 month old baby girl

    Cheers from Matt B

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  127. Being a madical student i don’t have a lot of time to workout. The past year i hade a good progress and my goal for the next 16 weeks is to gain at least 5 pounds training 3 days a week. I know from experiences that progressing from a beginners workout plan to a more advanced one training only 3 day a week is very difficult, mostly becuase you have to find a method to increase the volume without incresing days and time in the gym. I’m sure that if i’d know the best methods i could achievey goal without problems.

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  128. I am a 55 yr old female. I have put my sites on a competition for this Feb. My last competition was 8 yrs ago. I just don’t want to go it alone and would love some professional direction to be the best “me” I can be going in to
    I am starting out at 15% BF and not sure how low to set sites on. I am used to a strict and regimented diet but tweaks are definitely needed to achieve my goals.
    I have a couple of lagging body parts and find it hard to get them to respond as they once had. . Quads and booty.
    Having the direction of Vincent and Ryan would be quite a privaledge.

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  129. 16 Week Goal
    – Increase lean Muscle Mass
    – Increase Bench press max
    – Decrease body fat (especially around belly) by 8%

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  130. Hi! I am a 48 year old Teacher/Coach with a goal of achieving my all time best bench press in 16 weeks. I am currently at 300 for 4 reps and my personal best 5 years ago was 315-4 before I had some shoulder, lower back, and knee injuries. At this point, I can do very little lower body movements but my upper body feels relatively healthy as long as I warm up thoroughly. I am currently trying to get my body “in balance” as my front press and rotator strength are not where Poliquin preaches. I also would like to increase my strength while also not putting on any more bodyweight (I’m 6′ 262 lbs) and preferably would like to get down to 240 long term. I had become discouraged by age and injuries but feel rejuvenated and believe I can still hit an all Time best after taking to 2 friends at Golds who hit all time bests at 52 and 58. Please help me achieve my goal as being the sole earner for a family of 5, I would never be able to afford a PT.

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  131. Hi.i am muhammed rifshin and 17 yrs old.i have entered into gym by seeing athletes like,vince,mike,jeremy and so many of them. I thought of having that body but still thos time i didnt achieve that. I would like to participate in mr.olympiaens phyque
    But dream is a dream
    My goals are:
    1. I have almoat 20% body fat fat and i woupd like to reduce to 8%
    2. I would like to have a good nutrition to maintain my body throughout a year
    3.i would like to gain muscle plus burn fat at same time.
    I really need a coach to help this situation .
    Thanks for vince for giving oppurtunity

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  132. I’m in my mid 60’s and want to see how big and muscular I can get at this age!

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  133. I’ve been training for 10 years but only 4 years ago I started to improve my food habits. Dropped from 23% to 9% BF and increased 12 pounds of lean mass in 14 months. I was in a great starting point to really achieve an impressive physique.
    Then got lateral epicondylitis (forearm – elbow intersection inflammation) and booom lost it all.
    Started all over again, got back on track and recovered most of that. Now I’m facing shoulder tendinitis which is preventing me from hard training. I’m starting physiotherapy next week. I know that it seems I do not know how to train, but I take a really good care with the form.

    My 16 weeks goals are:
    1- Recover from my shoulder tendinitis (Next 4-5 weeks)
    2 – Increase lean mass up in 20 pounds (already considering the BF loss needed) >> Now =154lb >> In 16 weeks =170lb
    3 – Reduce 4% of BF >> Now = 12% >> In 16 weeks = 8%

    I’ve been training for so long and I still look like a guy that has got into the gym 8 months ago… :(
    I’m 35 years old and I really need the 16 weeks 1-on-1 Coaching!!!

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  134. I would learn to do some better meal planning #1.
    Get a better lean body mass#2.
    and do some strengthening in my knee joints#3.
    Looks like if I don’t get some better, healthier habits, this 58 year old lady is looking at some knee replacement surgeries.

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  135. My goals?

    I have many goals in life, and one that I haven’t been truthly commited to and you don’t know how much I want it, is to be able to gain weight!
    I bought the NNMB about 2-3 years ago, and I have always fail to keep up with, not because of the lack of motivation but perhaps the diet and this last time that I fail to continue with it was because I had a surgery (my appendix removed) so it kicked me right in the face. So if you ask me what are my goals or this next 16 weeks or 4 months is to bulk as much as possible and then cut just like you book says it and I can go along with the book, but it would be great if you make me my own personalized meal plans and workouts, I’m a “hard gainer” you think you could make me gain about 30 lbs in the next few months?

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  136. I am a 44 year old male that has started lifting and training 7 years ago and seem to have hit a brick wall and have not been able to break through to a new level. Maybe it’s something I am doing wrong or just plain don’t know what to do to change. 16 weeks of personal training could and would make the difference in the way I train and diet to maximize everything that I do. I go to the gym 4 to 6 days a week and work myself hard. As a husband to a great wife and a father of 5, I want to be around to see my children and grand children and great great grand children. And when I started going to the gym this was my only goal but since that time I have now seen changes to my body but now want to see the full potential of what a 44 year old can do. Your help could make all the difference. Thanks

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  137. Goals:
    To learn how to create, sustain, and follow through with meal plans and exercise that will continue to increase my lean body mass while decreasing my body fat.
    To compete this spring in the women’s physique category of natural body building- which for me would be a different competition.
    To continue becoming stronger and healthier each day.

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  138. I want to put on as much lean muscle as possible in the 16 weeks. I was always the skinny small kid at school and I have just started university and I want to change that and create a new me. I would like to be able to bench press 100kg for a one rep max. And cut down to about 7-8% body fat. I dream of going into fitness modelling and despite how hard I work the results are no where near what I would like!

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  139. I deserve 16 weeks of 1 on 1 coaching from Vince and Ryan because i am highly dedicated to achieving my goals, i train hard inside the gym and take care of myself just as much outside of the gym. I love to take my body to the next level constantly and my 16 week goal is growing my body parts that are lagging behind. My chest needs more size, my arms need more size and my back needs more size.
    Thanks, Chase.

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  140. My goals for the next year are.

    1 – Gain 22 pounds of lean muscle in the next 12 months year.
    2 – Shape up my lower chest.
    3 – Increase the Size of my Calves and Forearms 5 inchs each in the next 12 months.
    4 – Increase my streght on deadlift in 20% in the next 12 months..
    5 – Increase my streght on Bench Press in 10% in the next 12 months.
    6 – Learn more about hormones regulation by food and training.

    “Train Hard, But Do it Wisely”

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  141. I would love to take this opportunity and make big changes in 16 weeks. Im 24 overweight and need some great help to get into top shape. I played football in HS had a good body. My youngest brother passed away and it all went downhill from there. He always motivated me to go to the gym and would always accompany me just to be with me there, he was 10. Now that time has passed I look in the mirror and hate what I see. I have a 16 month old and want to look great for him and myself and show my brother up in heaven what I can do in 16 and make him proud. I want to transform big and look great thanks!

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  142. I am currently at around 20% body fat. My goal is get down to 10%. At the same time, I want to increase my lean muscle mass as much as possible. The reason I put fat loss ahead of muscle gain is because my goal is to have an athletic and functional body.

    I want to be able to bench 145 pounds, squat and deadlift 155 pounds by the end of 16 weeks. I want my chest, arms and abs to be better shaped, bigger in sized and more defined.

    Numbers don’t matter to me as much as aesthetic appearance. And so, I’m not very particular about how many pounds I gain or put. I’m more concerned with body fat percentage and lean muscle mass.

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  143. My goal is to have a stage ready figure competitor physique in 16 weeks. Specifically, I want body fat under 15%, beautiful round shoulders, and sick glutes! I have never had the resources for a coach and have only trained myself. I have gotten close to that body, but am far from that now.

    I am the spouse of a deployed Army soldier, and I can think of no better way to surprise my husband when he comes home in five months, than with a new body.

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  144. I am 46, try to eat right, workout etc, yet am stuck at 188 lbs, and 19% bf, cannot lose the weight and have been struggling, it is depressing and demotivating. do not want to wait for the new year for a resolution.

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  145. My 16 weeks goal is to transform my physique and my life. Currently I am around 140lbs and an estimate of 17% body fat. In these 16 weeks, I want to add lean muscle and bulk upto 160 lbs. Once that goal is reached, I plan on losing my body fat to under 10%. My arms are my weakest body parts, so I plan on adding at least 2-3 inches of muscle mass on my arms.

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  146. Because I want to be big and strong when I grow up :), j/k, but on the serious note, I have the desire and dedication just need to be dialed in to achieve my goal of gaining lean muscle mass and getting shredded so I can finally achieve my goal of being in stage ready physique and get into fitness modeling.

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  147. Why can’t i work my way up to bench 275 lbs and still be under 8% body fat the entire time?
    you guessed it, in 16 weeks, i would like to increase my bench press from 185 lbs to 275 lbs. THIS IS A TALL ORDER!!! What do you say Vince? Can you help?

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  148. My goals is to drop bodyfat by 10% increase speed , power , and strength. Also want to improve on my nutrition and boost thyroid and testosterone hormones.

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  149. My 16 week goal is to be stage ready. That is completely shredded, lean and toned so that I can enter a physique athlete competition.

    3 Years I was handed a terminal diagnosis from a well respected doctor, I was in a wheelchair and barely able to move, but I have fought back hard and I am as strong as ever. I am super keen to prove to myself (and to others) that I can get my Pro Card.

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  150. My goals are simple. Build 20lbs of muscle thru the Vince Del Monte Max Muscle program, then cut down to 8% bodyfat, place in my next show. I am a married man with a family. I run an insurance company with a lot of responsibility. I am a true example of Living Large. I have competed in the past, I am a former division 1 basketball player, and 6′ 10″. Probably close to the tallest bodybuilder out there. I have hired and excelled using a 1 on 1 coach in the past. My teachibility index is very high. I appreciate your consideration of me for free training.

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  151. Rock-hard and stage-ready. Simple. I’ve already got a good strength base and have put on 10kgs since the start of 2013. I’ve just invested in a large home gym and am currently training twice a day (on HMAX) so mean business.

    I’m 31 years young, 12% body fat and have been training consistently for 8 years. I’m borderline OCD so can really put my head down and get this done.

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  152. My 16 week goal is a 500lb bench press, 400lb squat and 310lb bench press.. I am 30-50lbs off of these 3 goals which I think to be challenging yet 100% possible going off of my last 2 months of training where I have been doing more of a strength protocol as apposed to more hypertrophy style training for the 1st time in my life (4,3,2,4,3,2 wave loading last month, advanced german volume this month) and my lifts have been consistently going up every workout. I am currently 77kg at 5’10” and 16% BF according to DEXA scan last week. Would also love to bring BF down closer to 10%. I am a member of live large TV and have purchased multiple training products from both of you trying to educate myself as much as possible by 2 of the best in the business!! In 2 weeks I finish university and get 4 months break and would LOVE to have this opportunity and would 100% make the most of it! I have 0 doubts with your help I will achieve these goals. Thanks

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  153. Dear Vince, I have been on a journey to take care of myself. As women we take care of everyone else but ourselves. I have recently lost 15 pounds and still have 10 pounds to lose. I need a plan to help build muscle. I have worked with trainers and i have looked like a linebacker instead of long lean muscle. I would appreciate your knowledge and expertise not only for myself but also to help my daughter. Thank you for all that you do!

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  154. I took to bodybuilding 2 years back. I started out at 90kgs. Over the first year I reduced my weight down to 73kgs. I started my second year of training with nick nillssons dirty little secrets program. I did DTP after this. This is where I made massive gains in a month. During DTP I used what I learned about nutrition from the fat loss solution by Ryan. I also incorporated Vince’s abs routines from ripped and now on the cardio days of DTP. I literally changed from just another guy in the gym to one of the guys in the gym. After DTP I did many other programs. I have done shortcut to shred, shortcut to size, Ryan’s workouts and Sprint routines from fat loss solution, Mike geary’s workouts. I have also spent my second year on increasing my knowledge about nutrtion and training. I have invested in many of Nick nillsons books. They are pretty good. I have also used Ben pakulskis MI40, this program opened my eyes to a completely new concept in training and nutrition. Recently I bought Shaun and Dan’s fastest fat loss week ever and the type of metabolic workouts they have given are something new to me. I always love learning something new and incorporating it within my existing knowledge. There is just so much to training and nutrition. It fascinates me. I can spend hours reading about bodybuilding and can train for hours at a stretch or two times a day for an hour each. I’m currently at 13.5% body fat and 78kegs at a height of 178cms. Over the next 16 weeks I would like to learn whatever I can from you guys. I have loved what I have used from your books and can’t wait to learn more from you guys during this endeavor. I would also like to take my body fat down to 6% and learn how to stay that way for most of the year throughout my life. So I would say that my goal is to learn more, update my knowledge, correct what I’m doing wrong, use new concepts and techniques in my training and nutrition and take them to a new level.

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  155. My goals may be unrealistic for my health, but I am ambitious and have transformed my life over the past 6 years. I have numerous health conditions and my case maybe quite a challenge. I am 35 years old and at the age of 22 I was diagnosed with multiple sclerosis. For the past 6 years I have followed a low carb eating (with re-feeds of carbs once a week or less). I never eat sugar – lift 6 days a week and do cardio 6 days a week for 20-30 minutes a day (typically HIIT). My second health condition is i have hypopituitary and have no TSH, and take replacement T3 and T4 therapy. This tends to spike my cortisol levels. I am a performance artist in graduate school earning my Master’s in Fine Arts since I have kept my MS at bay. The way my body looks obviously effects how I appear as a performance artist. Unfortunately 12 years ago my weight went up to 248lbs and have had 2 c-sections; this has left me with excess skin, especially around my mid section. I want to try getting to low percentage of body fat to help tighten it (before I resort to surgical methods). I believe I can do this! When I last cut my calories, I think may have done it too drastically and too quickly and after 8 weeks I couldn’t maintain such low calories. I currently dead lift 245 x 2, bench 135 x 4, squat 180 x 4, leg press 900 x 5 – I do this although I have had 3 left knee surgeries, 2 protruding discs in my lower back and a bulged disc in my neck. I hate excuses, pity or sympathy. I believe that there is nothing one can’t overcome without handwork or determination. I would be honored if you would train me and help me become stronger and leaner. To be able to dead lift 300lbs would be AWESOME! And looking and feeling more confident would be even better. Thank you for your time and consideration.

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  156. Hi Vince. I have have always been self conscious of my body. In college I gained even more weight and got to my all time high of 165lbs. I was tired, got sick all the time and didn’t feel great. Three years ago I committed to CHANGE. I joined a gym, got a trainer and lost a little weight (3% body fat). I got more confidence and met my current boyfriend about two years ago. He helped me lose about 7% body fat!! I am somewhere between 22-24% body fat and would love to get down to 18%. I have done many different programs, mostly consisting of lifting and HIIT. I have done Flavia’s Curvalicious and MI40 as well as some killer programs my boyfriend has put together for me. I do all my meal prep in advance and am willing to make any changes necessary to get to my goals. It has been a really slow process for me, but I am in it to WIN IT! I would love to compete in a figure show someday if I could… :)

    Thanks for the opportunity!!

    Natalie Fondell

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  157. Hi Vince! I have always been self-conscious with my weight. In college I put on more weight and got to my highest weight of around 165lbs. I am only 5’5 so I had a lot of extra weight. About 3 years ago I made a commitment to myself to CHANGE. I joined a gym, got a trainer and lost some weight. Then I met my boyfriend, who encouraged me, helped me with nutrition and also helped me lose almost 10% body fat in about 2 years. I am somewhere between 22% and 24% body fat and would love to get down to 18%. I am working out 4-6 days a week. I have used Flavia’s Curvalicious as well as MI40, and some awesome programs my boyfriend has put together for me. I am 100% committed to eating clean with 1 treat meal a week (when it has been earned) and am open to trying anything- even cutting out treats completely if necessary! It’s been a slow process, but I am in it to win it! Thanks!!

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  158. Hi there Vince. I have been following you for about 6 to 7 months and really enjoy all your advice and training techniques. My favorite by the way is your barbell complexes cardio work out that I try and mimic in the gym:) I work at an ethanol plant in southern ontario canada and have for the past 6 years. Since Ive started here I have got into the daily and nightly grind and well, I have seen me body fall big time as I sit for a constant 12 hours a day. Im 6′ 1″ and weigh about 225 lbs. I have never really been taught on how to approach dieting and working out to swing with my 2 week days to nights swings and I would sincerely be thankful if you gave me the leadership to get me all straightened out. Thanks buddy.

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  159. Vince!

    From June 2014 to now, I went from 156lbs and 20.1% body fat to 139 lbs and around 12%, to 145 lbs.

    I began mid-September 2014 and, after using Blade. I lost 18 pounds to weigh 139 lbs.

    Then, after 4 weeks of Status, a bulking diet and weight training, I gained 6 pounds to weigh 145.

    I do want you to choose me to work with you and Ryan on the 16-week contest. I’ve made lots of progress, but I know that working with the two of you will really take me the extra miles that I won’t be able to go on my own.

    Please give me the chance; I will make you proud, and work hard, as I have been over the past few months.

    Thanks!

    Charles

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  160. Thank you Vince and Ryan for giving the opportunity for 1 on 1 coaching. Here attached are some pictures of me at my highest weight of 275 pounds and my lowest weight of 179. I plan on doing a men’s physique competition in may of 2015 in Redding, Ca. If I am given the gift of a 16 week coaching I will be a trophy for Vince Del Monte’s No Nonesense Muscle Building program and the amazing coaching through the 1 on 1 prize. My ultimate goal is to help fat kids get healthy through a Youtube channel I would call Fatdude Fitness. I feel that I need to have a very low body fat percentage, and a good amount of quality muscle before I start in order to actually know how to achieve the goals I am helping others achieve. I am a certified personal trainer but I feel I am in need of A LOT more education. If you feel I am the right candidate please call or email me at (949) 812 1244 or rochem92@yahoo.com
    Current stats: Height- 6 ft
    Weight- 200
    Body fat- 13%

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  161. My goal for the next 16 weeks is to gain 30 lbs of muscle. I have always been a skinny guy and have been through Hypertrophy Max and loved everything I was taught! I graduated high school 12 years ago weighing in at a whopping 130 lbs. Over the past year I have only managed to gain 35 additional pounds of muscle. I recently just set this goal and have started the two a day program of Hyper Max. This is a new style of training for me and a bigger time commitment than I’m used to but if i’m going to reach my goals I know it will take discipline. Being able to have 1 on 1 coaching with Vince “the skinny guy savior” and Ryan would help me tweak my program for my personal body type. I’d like to improve my pecs and lats specifically but growth anywhere would be gratefully taken. Since my goal is 30 lbs in 16 weeks i have broken it down into an average of 2 lbs a week. I’d also like to stay sub 10% bf and be able to step on stage and compete at the end of my 16 weeks.

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  162. I have been using the Adonis Golden Ratio workouts for about a year now and I have went from around 200 lbs to 175-180. The problem I have is since I’ve been overweight since high school I have a little bit of loose skin around by belly button. I’m getting discouraged because I honestly don’t know what the best course of action should be, what exercises will benefit me the most, should I do more cardio, what changes in my diet would help the most. So even though I’m much more confident I still don’t want to take off my shirt as I’m starting to realize I’ll probably always be overly self conscious.

    I am a very hard worker, have trained for half marathons the past 2 years and decreased my time by over 25 minutes on my second by training hard and never missing a day. I can train every day of the week if necessary and twice or three times most days if need be. I want to be THAT guy at the beach or the pool that everyone notices (and not for his bitch tits) I know that with a little push from an expert I can reach these goals, I just need you to take a chance on me…….you won’t regret it!

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  163. My goal in 16 weeks will be to get a better physical i want to get more muscle also burn fat fro the abdomem, i was fat my weight was 231lb and now it’s 180 lbs my dream is to get a good physical.

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  164. My goal is to love myself.

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  165. The top goal on my list for the next sixteen weeks would be to finally reveal my six pack. I’ve been training seriously know for a few years, and i have tried everything from tradition weight training to things like P90X and Insanity. I’m currently on the last phase of MI40 xtreme. Im sad to say that i couldnt reveal my abs with these programs, i dont know what im doing wrong.

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  166. I would like to start the transformation to lose 40 lbs for myself and my newly born daughter. I quit smoking cold Turkey the night before she arrived after 15 years of smoking and would like to become physically healthier as well so that i can show her the importance of being healthy. I currently weigh 243 lbs and am 6 foot 2 inches tall, written 10 to 12 hours a day and am then home helping my wife and need to focus on myself in between my fault routine but need a kick start with nutrition as well.

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  167. My goal of a 16-week transformation phase is to gain 5 pounds of lean body mass while minimizing fat gain. I plan to pass my CPT NASM exam and train clients, therefore having a great physique with a combination of knowledge in prescribing exercise will be a great goal. I am currently 31y.o. 6-2, 183lbs, and 6%bf. I believe it’s a realistic goal to gain 5lbs of lean body mass but it can be achieved with proper coaching, support system and guidance. I believe that under 16-weeks supervision, Ryan and Vince can help me to reach my goals and may be even surpass it. Thank you for the opportunity and good luck to everyone who submit your goals!

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  168. I look at every video you guys post and it motivates me and teaches correct techniques and movements to get the best results! Thanks so much, hope I can win the free 1 on 1 training !!! Thanks again

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  169. Dominique Caballero October 17, 2014 at 6:15 pm - Reply

    I am currently 36 years, I want to be at most 10% body fat. It has been over 16 years since I have been at the body fat level, but this time I want to a tone physique instead of a scrawny kid in high school.

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  170. A few years ago I almost lost my life to Stage 4 cancer. Since then, I had to gain back the 50 pounds I lost, then lose the skinny fat body I had, and began working out again-something I hadn’t done in years. Now, I feel like I’ve hit a plateau. In the next 16 weeks, I want to build at least an inch on my shoulders, arms, back, and legs. I want to see tremendous growth because I believe I haven’t reached my genetic limits yet. I know with your coaching and hard work, it’s possible.

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  171. Rodrigue Benjamin October 17, 2014 at 5:27 pm - Reply

    Hey Vince, my 16 week goal is to get to 190 to 200 pounds of a lean, mean fighting machine version of myself. Graduating from high school, I was 320 pounds wearing 3 XL or 4 XL shirts and 46 inches in pants. Now I’m back and forth between 245 and 265. With your program, I can not only lose weight and gain muscle but actually feel like I enjoy being healthy. Supplements don’t work and after seeing your videos on YouTube, I know that through you, I can get to my 16 week 200 pounds goal and perhaps go beyond the goals

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  172. My name is Judy Bucholz. I will soon be 50 and about to complete my Massage Diploma. I am working with a Personal Trainer and he is supporting me thru the Hypertrophy Max program. I am disciplined, and have great dietary habits.
    What I will achieve with the support of Vince and Ryan is.
    1. Continue to build muscle mass with a focus of symmetry (correcting imbalances in strength and size). The physique I desire is more Fitness Model.
    2. Draw on as much knowledge as I can to understand my body, the biodynamics and apply this knowledge in my massage. I love this aspect.
    3. Toughen up mentally, and apply this to other area’s of my life. A past Injury resulted in a huge growth curve for me to see how powerful the mind is at both supporting me or sabotaguing me. My love for working out carrys me forward into other area’s of my life.
    4. Grow my nutrition knowledge- I love to pass on this information to my clients.
    5. Have a community of passionate people to mutually support each other achieve their goals.

    Thanks to both of you for your passion in this field.

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  173. I’m 19 and have been training for about 3 years (1 year seriously) and I think I could take this somewhere but I lack knowledge on nutrition and training techniques. However I am hoping to compete within the next couple years. I currently weigh around 70kg and have a pretty good shape but I don’t have the muscle mass required I feel to compete in the physique category. My goal over the 16 weeks would be to add around 5kg of muscle mass to my body, specifically to my chest, arms and legs, which I think are my week points.

    Thanks, Gordon

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  174. Veronica Gabriela October 17, 2014 at 3:27 pm - Reply

    I want to transform my body. I’m overall healthy, I eat healthy most of the time, I have a sweet treat every now and then, and I do not eat junk food due to my stomach being sensible. I have a petite frame (5’2″/105lbs.) I work out at least 4 days a week, I been working out for a couple of years now, I admit I have not been consistent; therefore I have no “gains” I want to build MUSCLE (but still be feminine), be tone (all over) I would love to compete one day if I ever reach my goal.

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  175. I am just an ordinary middle aged woman who is fighting a good fight but not making the progress I know I am capable with the right encouragement, training, feedback. The confidence I would have even knowing I had one-one-training would be beyond words.
    I know another me is inside here, and I want desperately to find her. I have read most of your blogs and would love the opportunity to work with you and your associates. Specifically, I want to lose two dress sizes and be able to do 5 pullups, whatever that takes! I just need the chance to show what I am capable of! Pick Me!
    Thank you for all you do in the fitness world.

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  176. My name is Ben Whitney. I am 30 years old, 5’10” and currently weighing 237 lbs in decently lean condition. I did my first bodybuilding contest in October 2013. Since then I have gained roughly 15 lbs of muscle following the training and diet ideas of Vince Del Monte and Ben Pakulski by watching their Youtube videos and reading their articles. In the next 16 weeks I want to gain at least 5 more lbs of muscle while staying lean. I know direct coaching by Vince Del Monte will help me take my physique to the next level, and I will be a perfect student.

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  177. I am 63 years old, and do a fair job of keeping up my training. However, whether it is due to my age or my metabolism, I have been unable, on my own to get the type of body, the stamina, the strength, or performance I once had. I cannot seem to bring out my abs, make my arms look larger and worst of all have love handles that refuse to shrink. Professional one on one training – along with Kyle’s Somanabolic program I am using – would surely produce these results! To have this type of training would be a life long desire made reality. Larger chest, bigger arms, stronger legs, loss of body fat, and increased lean muscle mass are my goals. Using the Blue Star supplements, PPK, Blade, and Power XD have brought me a long way with my level of performance; but, this type of professional help would most certainly put me over the top. God bless you and I thank you for the opportunity to be considered.

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  178. I am 27 and i work anywhere between 12 to 16 hours a day almost everyday. i am very good about preparing all my meals and i hit the gym every morning. But i need help getting put in the right direction.
    My 16 week goal would be to build lean mass. and i am very determined to get to my goals

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  179. I’m a 6’2″, 180 lb. 47 year old who has been skinny all his life – a typical runner’s body with long limbs – except now I have excess fat around the mid section. The muscle camp videos and Vince’s newsletters leave me thirsting for more of the details to put together the program I need. I’ve read a lot about nutrition and working out and get in my own way when trying to put it all together I struggle with analysis paralysis and it negatively impacts my focus. I need somebody to give me the specific direction with workouts and nutrition so that I can reach my physique goals. In the next 16 weeks I would like to pack on muscle and get my body fat down to 12%…my end goal is 195 lbs. at 12%. I’d guess my body fat is around 18% now and primarily sits around the mid section. I want to focus on my entire body and mind and build a symmetrical physique, not one that looks like I’ve neglected certain body parts. I also want to strengthen my mental approach so that I continually overcome barriers and plateaus. It’s time to shock the world with my transformation and I know Vince and Ryan are the right coaches to ensure success. It’s never too late to dream and it’s never too late to change. You guys are awesome for doing this. It is a testament to your servant attitude and strong desire to be a positive impact in people’s lives. Kudos to you!

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  180. i’m 43. 5′ tall. 115 pounds.

    i have goals – i always have goals, lose the fat, gain muscle, get ripped – my problem is sticking to a program long enough to see results – i self-sabotage – one bad food choice leads to a weekend binge-fest. one day of “i don’t feel like working out” leads to a week of being a lazy ass.

    my goal, my MAIN goal, is to commit. once that commitment is there, the remaining goals:

    (1) body fat under 20%
    (2) gain muscle
    (3) lose inches
    (4) eat clean

    will follow….so if anyone can help & knows a sure fire way to stick to a program, i’m all ears. a one-on-one coach would go a long way to feeling accountable and motivating. i sick of being tired and making excuses. i’ve decided i’m worth it – a plan of action is needed. this is where you come in, Vince. :)

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  181. II am looking forward to compete in my first bodybuilding show, I am currently 181lbs with 8-10% body fat!I would like to get it down to 3-5% and kick ass on stage! I need more work on legs and shoulders.

    I started being 93lbs 5 years ago, I won’t plan to stop here, I am studying my degree on Sports and Fitness Leadership with Specialization on Excercise and Wellness to get enough knowledge to help skinny guys to achieve their goals!

    Hope to hear from you.

    Carlos

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  182. I’m looking to lose 140 lbs. I want live a healthier lifestyle. I would like to inspire others to live healthier lifestyles.
    I really would love to win the one on one training sessions for 16 weeks. Lord knows I need it. Hopefully, I hear back from you. Thanks.

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  183. I will succeed to loose the weight and gain more muscle to totally transform my body!! I will hold myself accountable and do everything in my power to achieve it

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  184. I want to make this short and sweet. In 16 weeks, I would like to completely reshape my body. I have been following your videos, as you know, but due to unforseen issues that I am still dealing with, I am working on getting back to my routines again. I have never lost my will and am still working on getting my self into the best shape of my life. My doctor did say that he has never seen a person my age in better shape, so you can understand my confusion as to why I needed the procedure. I would like some expert advice on how to achieve and maintain myself just quite a bit more.

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  185. I am a 27 y/o male who weighs approximately 220 lbs with a 40 inch waist, standing at about 5’9 1/2″. Body Fat % most likely in the range of about 20-25%
    The only rabbit I will be pursuing holds my Fat Loss goals. The 220lbs I am currently at is the most I have ever held on to before & welll it’s just not who I am. I have no excuse, just inconsistency. I am Fully accountable for where I am physically, mentally, & emotionally. I am looking to change this. I have been hampered with injuries since i was 16 and just have never been able to fully train my body the way I wish I could. I have had 3 ACL surgeries, and a meniscus surgery. Although, I’m not one for dramatics, my injuries came from lack of preparation in my sports to keep myself safe from injury. Now at 27, I look at my future & with this extensive injury history I just want to be able to play ball with my future kids without grimising. So enough with the sad shit, as like I said….it’s not for me
    I don’t need to sit here & talk about following you & how much you have tought me over the years cause all of it is invaluable. So I won’t. I am looking for help & while “free” is always good, sometimes “Free” feels like taking advantage & that is not something I like doing. I will be your student, the student who asks questions & yearns for the knowledge that you two have. The student who shows you he is learning throughout the process so that “free” doesn’t seem like such a bad investment for you. I would be blessed to be coached by you & Ryan, it would in fact be life changing.
    My ultimate goal would be to get down to a great looking 190 lbs, not afraid to go lower if that just gets me peeled. I have had a good physique before & I miss it, so I definately know what I am looking to get too. It is hard for me to find trainers who know how to handle somebody with 4 knee surgeries & not knowing what to do myself post Physical Therapy makes training all that much harder. I need the knowledge & expertise for a structural imbalance test, ART & MAT doctor recommendations, & PICP level coaches who quite frankly are the best in the world.
    Whoever wins this is going to be blessed with an opportunity of a lifetime & I wish them nothing but success in their personal endeavors.
    However, since this is obviously a decision making process somebody will not be selected so there has to be some type of pessimist outlook right, haha. If my comment gets read & I don’t get selected for this blessed opportunity, is there any way I can pay for each of your time to get recommendations on how to pursue my goals? As having my most recent knee surgery, guidance is what I really need.

    Thank you for such a potentially amazing oppurtunity,

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  186. I would like to get the maximum of my body in this 16 weeks. Gain muscle and lean down to 6% body fat. In the same time i would like to get the most of my body as possible for sports and athletic performance. I would like to be a fitness beast.

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  187. I would like to be able to help my American Football team in the UK finally make the playoffs this season and know that one on one coaching will be the way forward in gaining strength and muscle. If I can finally get down to 10% bodyfat on the way (been stuck on 12-13% for a while now), well that would be an amazing bonus!

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  188. Current stats: 200 lbs approx 10% BF
    Goal stats: 205 lbs 9% BF
    Priorities: 1) increase arm, chest, and calf size 2) increase size overall 3) increase strength overall

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  189. hello vince i have following your youtube channel since 2013 . its not a very long time but u helped me learn a lot. i have been lifting for almost two years and i have gained 19kg (64 now) and 10% body sorry for bad english but i would love to have to opportunity

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  190. Vince,

    My goal over the next 16 weeks is to get to 192 pounds. On 1 JAN 2014 I weighed 245 pounds. I am now down to 208. My next goal is 192 pounds. At that weight, I will be 4 to 5 % bodyfat. OBTW, I am 53 years old….

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  191. In 16 weeks i would like to get shredded to 10% body fat. I am currently 78kg and also in 16 weeks i hope to be in tip top shape to welcome my new baby into the world. i would like to be able to bench press 110kg one day also. I would also like to prove that hard work can conquer and beat any weight gain medications and that living in Australia will not stop me from receiving top quality email coaching that is just as good as having a physical coach beside me.

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  192. Hey Vince,

    My goal for the next 4 months is tool build as much LEAN muscle as possible! I am around 10-12% bodyfat and I know that if I can meet my goal of packing on the muscle mass, a lower percentage will come with it naturally. I have always tried to gain weight with mass training and have never been able to pass 188 no matter how much food I stuffed down. I got stronger and a little bigger which means that I put on some LBM but I want to really see what I can do! I want to find my genetic potential and blow it away. As for my bench max, in the next 4 months id like to add at least another 40-50 pounds which would put me around 270-280. My max deadlift is around 365 but id like to hit 400 and my squat is around 330 so id like to hit around 370. Ive followed your advice for a long time now and made great gains but I could only imagine the progress I could make with both of you guys! Those fat loss and muscle gaining calls where amazing and I want more!

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  193. My 16 week goal is to be 185 lbs of solid muscle and to get a contract modeling for 40 year old men in order to demonstrate that you’re never to old to start and finish your dreams.

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  194. My goal is to add as much overall muscle as possible. I am 25 and only 140lbs and this is the heaviest I have ever been. I am sick and tired of people thinking that I am gay (I know what most of you are going to say, but if you are not, believe me it’s tough!) and not take me seriously just because I am skinny. My goal weight in 2 years is 170-something lbs. I am highly motivated and if I get the coaching, I will make sure I help as many of my friends achieve their fitness goals as best as I can. Thank you.

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  195. Hi Vince,

    I am a follower of you and i always include your tips and tricks in my training schedule. Let me tell you this!! those tips are phenomenal…. Especially the biceps workout which i have seen on your YouTube channel. For me, you are already my personal trainer. Watching your videos i brought down my fat percentage from 25% to 22.9% and also my weight came down from 81 KG to 75.3 KG. I just can’t follow the diet because it requires to spend a lot of money, which i can’t afford at this point of time.
    All i want to say is thank you for your free advice and suggestions which helped me a lot. My goal is to shred while increasing my lean mass. Once again!! Thank you very much bro!!

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  196. Roberto De Murtas October 17, 2014 at 6:39 am - Reply

    ciao vincenzo im roberto father of 3 and running my own business (cafe) , i have started your 3 day metabolic workout to gaining a six pack , i am 48 years old and never had a six pack , i played sport my whole life and now that i stopped competitive sport i have been hitting the gym on and off for the past 10 years , my goal is to increase muscle mass lose body fat ( mainly belly fat ) and just overall strength , i am 181 cm tall weigh 88 kgs and i am finding it very hard to put on muscle and lose belly fat , i do your interval sprinting technique every second day ,and consuming 2000 calories a day , and man I’m finding it hard to gain muscle and lose belly fat ,i think your an inspiration to many guys out there and i find that exemplary , it would be my dream to be coached by you and ryan ,
    regards robert demurtas…..

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  197. I want to gain 10lbs of muscle and minimum fat

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  198. Well… My goal is to gain between 15 to 20lbs of muscle while losing fat% to reach a single digit. The thing is, to reach these seemingly easy goals while working overtime, raising 3 kids (12, 6 and 1.5), together with a fulltime working wife (double shift twice a week…)
    I guess only a professional 1 on 1 could help overcoming the challenge.
    Thanks,
    Hagai

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  199. This is my Story! A true story!

    Thank You Vince and Ryan for this amazing opportunity

    Rewind back 3 years ago, i still remember those silly nick names i was given. Mostly i have been known as the dreadful “Bean Pole”. 6 foot 1, 127 pounds, how worst could that get? I always wanted that Greek Bod you see on Mens Health, but i lacked the motivation and the drive to make it happen. I finally manned up and decided to get HELP, and just like like everyone else i sought the deceiving INTERNET. 1000’s of programmes and info out there promising to pack on 50 pounds of rock chiseled muscle in a blink. DANGGG RIGHTT…What’s next. HA!

    I still remember the morning i typed on Google ” how do skinny guys build muscle”.
    Maybe i was blessed maybe it was just coincidence but the first link lead me to the one and only skinny VINNY(not any more). I doubted the man, was very skeptical. I searched more about Vince in forums to mix reviews, but you see it was not cool being 127 pounds at 184cm. I was DESPERATE but i decided to give it a shot after 2 months of watching Vince’s Youtube Videos. I thought he must be the real deal but i was still skeptical as every other fitness Youtuber had somewhat of a similar marketing approach but Vince sounded real. He sounded like he was interested in getting ME results(i can tell) and was so confident about his program (NNMB) plus he had a ton of bonuses that came with it and not to mention the money back guarantee. So i decided to give the program a go.

    Look i screwed up. I bought the program and let it sit on my desktop for 1.5 years. I was overwhelmed and not ready to take action. The program called for hard work and commitment but instead i was looking for the “quick fix”. Unfortunately the program had no “short cuts” just required dedication. I dreaded everyday for being skinny and for not having short cuts to achieve my goal ripped look. I continued watching Vince’s videos and i got tons of motivation to be an action taker.After 1.5 years I finally said enough and i decided to take action and promised myself to give everything i have got to the program. I was super committed and i took it a step further by promising my mom if i ever strayed out i will give her a 100 bucks. Talk about having an accountability partner. Sure works!

    2 weeks prior to starting the program i purchased Live large TV for more cutting edge info and Ben pakulski’s mi40 to master my exercise execution when i start the NNMb program. Easily the best decision i have ever made ..Period! Fast forward 6 months i was 32 pounds heavier and hey i kept my abs. How insane is that .

    Let me be honest I followed the program without questioning anything and most importantly i was dedicated and committed to the program. Gotta tell you, i don’t know how often you get feedback on it, but I wanted to say that very much appreciated your attention to detail. That guided me into incorporating all the advanced strategies which i learnt from You and Ben such as food timing, food combination, Food quantity and quality. I optimized my hormones(insulin definitely one of them for sure), alkalinity, supplementation, sleep, exercise execution and rest periods all in my first 6 months of training.

    I was hungry for the best info out there and between what i learned from you and Ben, i was squared away. I wanted this to be my best transformation so i knew that i had to be in an optimal environment. I have told You and Ben in one of the coaching calls that i probably have terrible genetics because with all those advanced info i was incorporating into the NNMB program i only gained 32 pounds off muscle.However, I refuse to accept that i am born with bad genetics which is why i always push myself extra hard inside and outside of the gym. Nevertheless i am grateful to this because gaining 32 pounds is not difficult but the question is how much of it was muscle. I can confidently say i gained 32 pounds of muscle with not one ounce of fat!.
    Yes Thank YOU Fellas.

    Now 2 weeks ago, I got a call from Vince Del Monte fitness asking me to be apart of the 1 on 1 coaching, but hey i am sure you could agree student life isn’t that luxurious to afford a 1 on 1 coaching. i spoke to one of the staffs and she thought i would be a perfect candidate for this, at least that was what she said during the convo after listening to me and explaining my goals to be a rock solid lean machine of 175 pounds. i am currently at 159lbs 9-10% bodyfat looking at adding 16 pounds of muscle. I believe that gaining 16 pounds of muscle if not more with this 16 week program is realistic.

    I have never heard of Ryan Faehnle until Vince’s recent collab with him, but watching the recent youtube deadlift video gets 1 point across to me…He spits facts and a total bad-ass. Hey Ryan, that one tip in deadlift to extend your knees back to isolate the hamstring and glutes was POWERFUL…I TRIED IT THE NEXT day and my hams were sore…never have had sore hams like this before. period! Definitely looking forward to work with YOU coach!

    Why do i deserve this spot of the many other participants. To keep it a short i ”ll name the top 4

    1)I am on a 5 months university break and i can confidently say that i will be super disciplined and committed to this.
    2) I am a man of action and i will deliver results.
    3) I am well versed on Vince’s ideology of muscle building as well as his past coach Ben’s
    4)I am not here to waste your time when you invest in me. I Think of it as a scholarship.

    PS: You guys are like brothers to me.. HA!… Okay i said top four :)

    Regardless if I get to work with you fellas one and one, I am going to crush this, but if would be absolutely ideal, to get the 1-1 attention so i could take my training, nutrition and lifestyle to the next level!

    Alright that’s just as far as this goes. Thanks for considering me!

    Cheers!

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  200. I work in rotational shift job where my shift changes every month transitioning from night to day and afternoon shift.
    I’ve gained a lot of weight in last 3 years. I am currently 95Kgs and I’m 5’8” tall.
    Although I lost 10 Kgs last year just by running, streching and pushups I’ve gained 5 Kgs again.
    I am aiming to loose significant amout of weight in next 16 weeks but I’m not sure how much i should aim for and what exactly I’m supposed to do in order to achieve it.

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  201. Like Ryan i am a US Air Force vet and recently got out to pursue my dream of becoming a world class fitness model, physique competitor and life coach. I just signed a contract with a modeling agency as a fitness model but am still looking to get to the next level. I am currently 6’1 176 lbs at 8% body fat. I would like to compete at 185-190 lbs in the upcoming new year but also at a leaner body fat %, Possibly 6%. I am a huge follower of the training programs set out by Vince and Bpak. I am currently a Hypertrophy Max subscriber, training out of Tampa Florida. I am willing to fly out for periodic check ins. I am always looking to improve my knowledge base and am determined to reach these goals. Measurement wise my quads are 26 inches around when last checked. I want to add mass there especially, my arms are 16.5 flexed and want to bring them up to at least 18. Calves are 15 but would like them to equal my arms. I have a few other goals in mind but i don’t have all my exact measurements to refer to at this time. Please pick me, i am the most competitive person you can imagine and i will not let you done!!

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  202. My goal for these 16 weeks of 1- on -1 coaching is primarily to become as educated and learn as much as possible from great ressources. Thereby, i would be able to help other people reach their physical and mental potential to be a better version of themselves.

    Having a recent new job of becoming a father, and having a busy schedule with my master’s degree and being a goalkeeping coach on the side my goals are to build muscle and being lean at the same time, under 10 % bodyfat. I want to put no-nonsense muscle to my framework. To be a better version of myself for my family and friends, and being able to help others with this knowledge.

    My specific goals are to build 5-8 Kg of muscle , especially to my legs, shoulders and arms. With this goal I want to set a performance goal to get stronger in my Squat, Deadlift and Bench Press.

    With these goals in mind I would like to show that I am a personal trainer that can help people, and show people that I am what i preach for the people I want to help become a better version of themself. Therefore, i can inspire my family, friends and other people to reach their potential.

    Thomas, 26
    Denmark

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  203. Hi Vince and Ryan! I have recently decided to make a drastic change in my life and am stepping away from my career from the last 9 years and moving into the health and fitness industry. Ten years ago it was my dream to become a kinesiologist and someday work with people to help them achieve optimum health. Unfortunately I had to put this dream on hold for a variety of reasons but 9 years later, after almost a decade of watching many of my friends and family slowly slide into a state of poor health (myself included at times), I have decided that it is time to do what I can to help. Two months ago I registered for a personal training specialist course and a nutrition and weightless course to help me get my foot in the door and I have adopted a strict workout routine of mostly total body workouts with some hypertrophy work. Throughout the last year I have cracked down significantly on my diet and have been voraciously reading everything I can get my hands on about nutrition, fitness, and all things related to achieving optimum health. I don’t want to be just another trainer working in a big box gym and not getting my clients the best results that they possibly can. Instead I want to be exceptional, and i want to be able to get people exceptional results. I have been working desperately to pack on some muscle recently as, since I am my first client, I want to be able to show people that I know what I’m doing. I have been making progress and each day I am getting a little bit stronger, but I feel that with the vastness of your combined knowledge I could make incredible gains within a 16 week period. I listened to the podcasts with you two repeatedly for the last few days and I am incredibly impressed with the wealth of information that was in both of them. That all being said, my goals for the next 6 months are to pack on a minimum of 15 pounds of muscle mass, get my twenty rep squat sets up to or above 225lbs and my deadlift well over 300lbs. I have been struggling with my presses for a long time and would like to get them up over 150lbs. But most of all I want to be able to look in the mirror and see the results of my hard work. I have always hovered right around 195-200 lbs and no matter what i eat, or how much I work out or run (I was running nearly half marathons 5-6 days a week for 8 months straight at one point with no weight loss!!) I cannot seem to lose that stubborn belly fat, nor can I seem to pack on a substantial enough amount of muscle to help me metabolize it. Hoping that an professional outsiders perspective might help shed some light on what I have been doing to sabotage myself as I know sometimes its easy to see everyone else’s mistakes but your own. Love the website Vince and looking forward to hearing a lot more good content from you and Ryan in the future!

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  204. Hello Vince,

    My name is Devin Tallerico and I am 41 years old. I have been, (How best to say it, Ah… yes) a weight lifter for nearly 27 years now. I was first introduced to the IRON GOD when I was in the 6th grade. Boy was I hooked. As you can imagine being a young kid and having only limited access to training, not much was accomplished in those early years, but the seeds were firmly planted. Fast forward to high school and all I could think about was becoming a bodybuilder. I trained when I could and where I could, unfortunately only after football season was over (There was no time during.) I lifted when I could not knowing a dam thing about nutrition or what the heck I was doing. As you can imagine size did not come. Then my hopes took another dash when I realized I could never get to that pro size… I was informed about steroids. (Yes I was very naive) I didn’t know anything about them. I just thought that if you put in hard work and ate you would become a monster. I personally just did not want to do steroids. So I turned into the weightlifter.

    For the next 9 years, I lifted and lifted and though I never could really get to the size I wanted, (That proper nutrition thing again.) I sure got strong, strong enough to get talked into power lifting. So for about 8 years, I competed in this great sport and did, Ok. I won many medals and trophies all while being a “RAW” lifter. Unfortunately those decades of heavy weightlifting combined with the power lifting took a toll on my body and the injuries ended my competitive years.

    I now discovered you and B-Pak while searching for new training tips. I was going to be having a second knee surgery on the same knee and thought, “Dam, this sucks” I found the MI-40 program and while starting it was introduced to Hypertrophy Max. I am currently in month 10 although I was not really able to start the leg portions until May due to my knee surgery. I have enjoyed learning new things as well as being reminded of old principals, I had forgotten over time.

    So what is my 16 week goal?
    PAIN… At 41, I am still hungry. I have never been able to taste the sweat flavor of creating the physic I have always wanted. I have paid my dues to the GODS the hard way through trial and error. Though they did bless me with some great natural strength during my years, they ignored my pleas for that quality muscle I so longed for.

    I’ll share a little secret with you. It has always upset me when I would see a Hollywood actor who was a wimp body wise, acquire a good personnel trainer and a nutritionist and after 6 months to a year transform their body into something much better for an up coming movie. I always felt they didn’t earn it, they didn’t put in the decades of hard work and sacrifice and after only 6 months or a year they look better then I do. Then what really pissed me off was when they went back to being a wimp after the movie was done. I am thinking about how I would kill for that help and they just let it all go. DISRESPECTFUL!

    I for one have always wondered what I could look like, If only I had the same help. I simply want to see what I can transform into when given the right guidance. I’ve paid in blood, sweet, and tears for a long time, now I am just hoping for an opportunity at some help achieving and completing a personnel wish and a life long desire.

    Thanks Vice for your time.

    Also If I am not chosen, I am very interested in attending one of your muscle camps in the near future. So I would love some info on that. Thanks Again.

    Devin Tallerico

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  205. Well I would like to gain size in my chest and legs, and also get a shredded midsection. I have gained a couple pounds in the past month I went from 132 to 138 and I want to get to at least 145 and if possible 150 without putting on a lot of fat. I have been training for almost 3 years and always want to grow I want to be bigger than some of the guys that are older than me but I haven’t really found a way to do that changing my program every two weeks if I don’t see a lot of results and I think that’s my problem I don’t give the program enough time. I want to see what your 16 week program will do for me

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  206. My first goal is to gain lean muscle because i have some imbalances and i haven’t reach my first transformation for example i have an imbalance on my upper chest the right one is a little more developed than the left one.
    But i think that is not the most important think about it , for me is to improve my knowledge i want to lleanr how to transform my body i want to improve my body any time for any goal that i could have i want to improve others peoples bodies i dont want to be that kind of people that just put any “program” any exercise any “method” to any kind of people (fat lean ecthomrph endomorph or even a woman that is completely different) i want to be sure on what im doing i want to be sure that is the right way to do it w want to be a succesful trainer and trainee i want to reach every goal ether mines or others i dont want to be that people that others ask them “do you go to the gym?” I want to improve myself and others with my work goals lifestyle and life

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  207. I want to improve my explosiveness and power, as well as be able to not get tired easily.

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  208. I, James H. Senecal, a 53 year old, retired Navy Enlisted man and Independent Fundamental Baptist preacher put forth the following 16 week goal: to bring down my weight from 240 to 195 in a healthy manner while bringing my BMI down from 34 so that when I preach about resisting temptation I don’t look like I can’t resist bringing spoon to mouth.

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  209. My true story:

    I was a skinny guy who did not have confidence at all with my body shape, as you know 180cm height with 60kg glasses wear young guy is totally not attractive and was called “nerd” during my college time. I used to this lifestyle and really hardworking to concentrate for my studying and career field, however, it won’t satisfied me for this “imbalance” mind set as the colleagues and employers gave nicknames like “skinny monkey”, “long flag with big head staff”, “paper young man”, which I made me upset for the past few years.

    I understand it’s not what I want for the rest of my life, I took a deep breath and try to learn swimming, dancing and lots of cardio workout, after 2-3 years, they become my hobbies and talents but it didn’t help me to build a great biceps.

    I stepped into the gym without much knowledge in Year 2010, the result showed me that my body fat dropped to 10% but my bodyweight still remains unchanged, it is not the result I want. Therefore, I try to search for good sources and way like, hire a coach, go to group pump class, buy supplements each, at last, it gave me a big tummy with 18% of body fat, my weight increased to 62kg, it’s funny right?

    Finally, I found and bought Big Vince’s online material, your product is awesome! What I really love it is that the correct info and knowledge, plus positive attitude you sharing, I followed what you taught since Year 2012 till now, I successfully gained till 75kg and my body fat is now 16%, and I appreciate that to learn from you to change to healthy food diet.

    Of course, we always go further and I have a dream to become a good builder and coach in my country (Malaysia), currently I’m part time trainer in fitness field as group exercise instructor but I’m prefer to be a good muscle build coach.

    Here is my target for the next 16 weeks if I have an opportunity to win your program.

    1. Gain at least 8kg of solid muscle mass.
    2. Cut down body fat to 12% or lower.
    3. Learn more about the healthy food nutrition.

    Of course I hope that I can become a great model to share your program, nothing is happier than sharing a good program to help more people in healthy lifestyle.

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  210. I am a 20 years old hardgainer always accused of being with bad genetics and being skinny.
    My goal is to achieve a level of physique that can motivate other people like me that yes if we can dream it we can Achieve it.
    I am working out since 4 months but the results are not as much as they should so my another goal is to pack on at least 10 pounds of muscle mass in next 3 months
    My final goal is to become a fitness model and then help and motivate others that bad genetics is just an EXCUSE.

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  211. Stephanie Laurendeau October 16, 2014 at 8:46 pm - Reply

    I’m TRYING to be in a building phase right now…and planning to be here for the next for days (mi40) just finished hypertrophy max a few months ago and LOVED it! I recommend it to EVERYONE!! I say trying, because I seem to have a REALLY hard time putting on muscle, and I seem to be either gaining nothing, or gaining lots of fat. I have yet to be able to find an in between!!! I am EXTREMELY compliant so I know I would do amazing with the right direction.

    After my 40 days, I was planning a few weeks of leaning out until christmas, and then conveniently start another growth phase around the holidays!! I guess you could say I’m planning natural cycles to get bigger, but address the added fat periodically so it doesn’t get out of control!!!

    Physique wise, I don’t even care that much about symmetry!! HAHA, I just want nice round shoulders so that people can tell I work out when wearing a long sleeved shirt!!! haha

    I’ve made big changes in the past year, but I would LOVE to have a little more direction and guidance!

    Steph L

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    • Stephanie Laurendeau October 16, 2014 at 8:48 pm - Reply

      Oh, and I’d like to be around the same weight 125, but be able to see my abs!!!

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  212. Hello Vince, I’m a retired 20 year Navy Veteran I’m recently recovering from neck inflammation in the C-6 & C-7 vertebrae I was lucky that I didn’t need surgery only had to take the steroid treatment which put approximately 60+ pounds of unwanted weight on. So I have been following a lot of your You Tube post for about 6 months now I’m seeing much improvement in my legs, arms, back and chest but the hardest area is my stomach. My goal is to be able to trim my stomach down I’m not trying to see a 6-pack belly but I would at least love flatten it more and get the upper chest on track to start showing more fullness.

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  213. 16 Week Goals:

    1. Get healthy; lower my blood pressure and cholesterol because a 23 year old should not have these problems.

    2. Trim down my body fat from 25% to 15%

    3. Change my lifestyle habits from unhealthy college kid to fit adult. Less staying out and partying; more exercise and healthy eating.

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  214. My name is Alec. I do not have any illustrious experiences to boast of, nor do I have any particularly extenuating or life-changing circumstances that distinguish me from others, but I do have a healthy body that is ready to work and more importantly a firm, indelible desire to revamp my physique, social circles, academic standing, spiritual relationship with God and ultimately achieve success by living large in life. I can guarantee that if I were chosen for this opportunity, I would be every bit as serious and committed to your program as you are in coaching me.
    Being a college sophomore studying at Rutgers University in New Jersey, I realized that from day one I am confronted with two choices: either I am going to waste the days of my prime with late night junk food runs, endless partying, binge drinking and chronic truancy, or I utilize my prime to get ahead on the learning curve of becoming a real man by managing my finance wisely, studying in a productive way, eating well and consistently scheduling my workouts. Although I have chosen the latter lifestyle and have embraced the benefits of it, I still from time to time run into obstacles that prevent me from improving my physique and having a satisfactory social life. Therefore, once I learned about the opportunity to be coached by you and Ryan, I am extremely excited about it because this is the chance to fundamentally turn my life around.
    With regards to goals: I would like to gain 15 Ibs of muscle or to reach 150Ibs, whichever comes first, by February 16th, 2014 (I currently weigh 134Ibs at 5’9). If I do not fulfil my goal by the designated time, I will buy $50 worth of healthy sandwiches for my entire floor. In addition, I would also like to find a God-loving, smart and active group of friends by that time to improve social life. My cousin will hold me accountable to this specific goal.
    Finally, thank you Vince and Ryan for offering me this wonderful opportunity. I really look forward to be mentored by you both and become a better version of myself!

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  215. Well I’m 53 and I’m 286lbs 6’1″ and I’ve had a bad back since I was 10 years old. Any way I’d like to loose 70lbs and have a good body for the first time in my life. Well that my goal and I would like your help. But if not I’m getting their anyway. Thank You… ; – )

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  216. My 16 week goal would be to lean out to compete in women’s figure and physique this coming spring and place in the top 3 of my group at least or better. I have done 4 shows so far and take in all the tips I get from each show coming back the following year more muscular for being 23yrs old. Even though I have a lower back injury, I am a very determined at always striving to improve every year and prove to myself and others that I belong on that stage.

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  217. Hey There,

    Upcoming goals is to not just maintain but improve on this new body that you have helped me get. Not just to improve but to truly maximise results in every way.

    In the next 16 weeks I would aim to drop a further 3% body fat and increase my LBM by 2-3 kgs.

    Strength is not so important within my goals. Using the right techniques to get the visual results is what its all about.

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  218. To be leaner & healthier…

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  219. My goals

    -shred up and lose 5% BF to get to 10-12% BF
    -more defined muscle
    -develop bigger calves

    Father of 2 kids and a beautiful wife. I work a full time job and squeeze in gym workouts in my lunch break so that I can spend family time when I get home. Would love direction and advice go eating plans and get the most out of my shorter workouts.
    Big fan of muscle camp vids

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  220. I’ve been in that “Oh, I’ll just start next week/month” rut for some time now. While I’m not in bad shape, I don’t want to end up being a couch potato and am finally in a position where I can’t use things like upcoming exams as a reason to postpone getting fit. The only problem is that I really have no idea what I should and should not be doing. I could really use the help in that regard.

    What I really want to do in the sixteen weeks is drop some inches off my waist and flatten my stomach. Sure I would love to get ripped, but I know it is going to take more than just a couple of months to get that far. I think the best way for me to do that is to just follow one source and stick to a plan.

    Thank you for your consideration. I hope to work with you and Ryan soon.

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  221. 3 Main goals for the next 16 weeks:

    1) Achieve under 10% BF. Currently at ~14%
    2) Squat 2x my bodyweight.
    3) Deadlift 2.5x my bodyweight

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  222. Hi Vince,
    I am 52 years of age 91kg (i was 93) and I live in Lancashire, England, UK. I have been training for the best part of 28 years. I was in the Military (Royal Navy) and whilst there I was a boxer for 3 years then developed into weight training which I love. I have tried lots of routines and had varying success. I have been trying to focus on building size especially in my legs which have not shown as much increase as the rest of my body. I am concentrating on the core lifts but I can’t get where I want to be. I would like to be up to 200 kg bench with 250 kg plus on Dead Lift, I do squat, but at 6’4″ I find it doesn’t do my back any good so instead I do inclined leg press, currently 220 kg for 8 reps. I am dedicated and would love to become a student of yours. Regards Pete

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  223. This has been a year of growth for me. I hit 40 and decide enough was enough. Enough waking up feeling like crap, enough complaining about how fat I am. So I embarked on a journey to reinvent myself. I have so far competed in three natural figure competitions and have one scheduled for march 2015. I want to win. I want to continue to be a positive role model for my children and other ladies around me. Please give me the opportunity to grow and develop even further.

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  224. Hi Vince,
    I think you may be looking for a male for this contest – but I would seriously LOVE the opportunity to learn from yourself & Ryan. I want to learn from the experts – in my opinion you guys are it!! I will achieve in the next 16 weeks:
    1. Learning and putting into action new techniques for time under tension method to create more muscle gains
    2. Training legs twice a week to create MORE gains, particularly want to see more definition in my glutes
    3. Smaller waist
    4. More definition in the triceps
    5. Learn how to maintain a positive mindset during times when not feeling as motivated

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  225. In the next 16 weeks I have a few goals on top of destroying my exams. These are: firstly to have a huge leap in strength. This is because I generally only train in hyper trophy ranges, and while my strength has only gone up a bit, my physique has increased dramatically. But listening to vince and Ryan has made me realise that building a base strength is a good idea, plus I am younger so it will help for the future. After this, is to have a huge spurt in lean muscle. At about 10% bf with abs all year round, I’m a skinny guy that has been fortunate enough to come across awesome advice from vince and others, so that I am continually growing, albeit not at the pace wanted. This growth is particularly wanted around my upper body, aesthetically.
    I am also a sprinter, and so keep the low reps on legs is important, so I want massive strength there, whilst still doing my sprint training – ATM only 2 twice a week. as physique over running 😛
    All in all, you guys, ben and the dudes at Adonis, have helped heaps from technique to training styles, periodisation, nutrition, and helping me understand the fastest ways in muscle building and fatloss processes.

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  226. Look better and feel better. Appear shredded.

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  227. Thanks for the opportunity to apply Vince and Ryan.
    My 16 week goal is about learning, execution and sharing the results to inspire others. I train hard each and every session and over the past few months, while enjoying my training and transformation I could definitely do with a tailored program to take me from good to best. I’m constantly on the hunt for new ideas and proven concepts to try out as I continue to transform my physique to it’s genetic potential without any enhancements. As a 36 year old father of 2 I’m at a stage in life where I see a lot of other ‘early middle aged men’ just letting their physique go and have lost that competitive hungry spark that lived inside them. It’s my goal to show that ‘YO ANYONE CAN DO THIS NO MATTER WHERE YOU ARE IN LIFE. I’LL PROVE IT’. Having a 16 week tailored program will allow me to go deeper into this space while documenting and sharing the amazing physical changes one can make through the right education and mentorship. A program that is dedicated to strength, size and muscle density throughout the body to get the physique of my dreams will drive me to push myself to another level and inspire those that require it.
    If you want 16 week STATS then here you go:
    Current – 85kg, approx 12%BF
    16 week goal – 87kg, 8%BF (with a focus on increasing legs, shoulders and back size to create the adonis look)
    Thanks guys!
    Ben

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  228. I’m 46 years old and have worked out before but never under direct coaching. I’ve tried following different workout guides but have never completed one or got frustrated and gave up. I’m 6’3 and weigh about 290 lbs. My goal is to lose body fat and build lean muscle mass. I feel I can build mass but it’s the leaning out that seems to always elude me. I know I would make a great test case and challenge to your program. I was born with one hand and haven’t let that stop me. I can do almost any lift and try to find a way to do the ones they say I can’t. My biggest struggle at the moment is my follow through without giving up and the ability to afford the proper coaching. I realize more than ever that a person needs the guidance and push from a partner and /or coach. My motivation is to feel the best about myself both mentally and physically because it relates to every aspect in life. I’m tired of the yo-yo stuff, I want more, and most important to be able to help someone else if I can. Whether it be by showing, teaching, or inspiring.
    To better define my goal:
    1. To Stay focused and Complete a training program.
    2. Focus on the cans and not the can not’s!
    3. Remain teachable
    4. I will achieve 15% body fat
    5. Define and shape all muscle groups

    Thank you

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  229. I’ve been working hard with HyperMAX since Jan 2014 and noticed some growth but added some fat along with muscle.
    Since end of July, I had to switch things up as I was part of a transformation challenge.
    12 weeks later, I had hoped to get down close to single digit bf % from 17-18%.
    Whilst I worked my butt off in this time (mostly following Ryan’s Fat Loss solution), I didn’t achieve this goal.
    I am estimating I am around 12-13%. My abs aren’t showing yet but can see some definition in the region forming.
    I’ve wanted this so bad for so long and it it kind of discouraging when I fall short of my goals.
    I wanted to partake in this training the other 2 times you have offered and hoped to win it as I am not in a financial place to pay for it.
    I endeavor to be able to invest in this training by 2 of the guys I look up to in the fitness world and general lifestyle. Hopefully in the near future.
    But in the mean time, I hope I can win it.
    I would commit to it 100% so that I can achieve my goals.
    In 16 weeks from now, I hope to be able to get down to single digit bf% and if all goes well, get the opportunity to compete in my first ever BB comp at the first ever Arnold Classic in Australia.
    thanks for reading and hope I am a worthy candidate this time around.
    good luck to all the other participants :)

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  230. My 16-week goal is to lose approx 8-10 lbs of body fat. I’m a shift-worker plagued with cortisol issues. But I’m highly motivated and I need your help!

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  231. My 16 week goal is to get 6-8% body-fat and the best physique I’ve ever had, I want bigger Arms, Back and Ripped Abs. I want to compete in my first show (Miami Pro) next year in April 2015 in London. I’ve really struggled over the last year to gain the muscle and shape needed to really show all the hard work I’ve been putting in. I’m a Personal trainer and it hurts that I can’t seem to find the right training formula, I know with your support and guidance I will look and feel awesome in the next 16weeks!

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  232. Hey Vince and Ryan, I appreciate the opportunity you are allowing me to possibly work with you guys. I’ve done 12 and 16 week challenges before with decent results but would love to take my physique to the next level. I’ve been following both of you guys for years and have loved all the info you guys have shared that’s how I know a 1 on 1 would be priceless. I am 41 year old, 170 lb hard gainer, at around 15% bf. Before Vince I was a measly 150 lbs. I would put all the effort necessary to gain another 10 lbs of muscle at 10% body fat and give you guys a success story to share with the world (pictures and all). :)

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  233. I know the secret to living a full life no matter what age is to be strong and fit. I am in my 40’s and train harder then most people half my age. Many of my woman friend ask what I do to stay in shape and when I tell them I do weight training they look at me like I have two. Understand most women are afraid to lift, they think they are going to get to big. I understand that as you get older you either use you muscles or lose them….fast!

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  234. I am a 42 year old male. My goal is to weigh 220 lbs and look ripped. Currently I’m what people call skinny fat. I have a gut, but not man boobs. I want my 1 Rep Max in 16 weeks to be 260 on the bench, 375 on the dead lift, and 450 on the squats. I have done some of your previous workouts and have had some success. I really need the coaching from you. Thank you for the opportunity.

    R.S.

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  235. I want to transform my body. I am skinny but flabby. I want to add some mass while losing some fat. I have been working out in my home for 2 years with minimal results. So everyone tells me wow 2 years it looks like 2 weeks. I really want to change and I will do whatever it takes to achieve my goal.

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  236. My 16 week goal is to be 180 lbs and look shredded. I would also like to gain strength in my bench press, squat, and deadlift. I am 28 yrs old and I weigh between 173-175 lbs right now, and I have been stuck at this weight a while. I know that my diet isn’t as good as it should be, so another goal of mine is to eat healthier and find out what food I should eat and when are the best times to eat it. I also have a few minor aches and pains that I would like to know how to deal with when it comes to my workouts.
    I would love to get the opportunity to learn from Vince and Ryan because I am a wellness coach at the YMCA and it would be great to have some new knowledge and understanding to pass down. Plus, the people at the gym would be able to see the results and know that I’ve done something that works well! I have been working out for about 2 1/2 years now and I know that I need to do something different if I want to achieve my goals. Thanks for considering me :)
    I follow you on YouTube, I receive your emails, and I have learned a lot from the knowledge you share. Thanks for the help thus far!

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  237. To be in the best shape of my life for my wedding and honey moon. And to regain my health after a series of gut issues .

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  238. Hey Vince,

    in 16 weeks the main goal for me is to get the body transformation to get started , which will eventually help me accomplish my goals to get a lean healthy and ,fit body.

    CHeers

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  239. My goal is to become the best version of myself both physically and mentally. I the period of time I’ve been training, I’ve already noticed how training has improved not only my physical health, but my mental well-being and general outlook on life.

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