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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What Are YOUR Goals?, 4.4 out of 5 based on 79 ratings

Comments

955 thoughts on “What Are YOUR Goals?

  1. Hi Vince. I’m 69 and in great shape: 5’9″, 150 lb., 7.8% BF, 43% muscle mass. I’ve managed to maintain my fitness despite the stress of being a 24/7 caregiver for my wife who suffered a major traumatic brain injury four years ago. Thanks to impeccable nutrition and working out on a regular basis (as time permits), my stats are stable but plateaued. With the help of our kids we’re finally moving my wife into a long-term care facility and I am determined to get back on track with my fitness goals. I got serious again about nutrition and exercise when I turned 60 and have disproved (to my satisfaction) the conventional wisdom about seniors inevitably losing muscle mass and declining in health. I’m in better shape now than I was in my 40s. Looking ahead, I want to take my personal fitness to the next level—adding additional muscle mass to my chest, back, and arms in particular while squeezing out more definition in the process and amping up my core strength. Being semi-retired and spending huge sums on taking care of my wife, any possibility of participating in comprehensive, focused program such as yours at little financial cost would be a dream come true. I’ve explored a lot of different programs, coaches, and plans and my experience is that what you offer is of the highest caliber. Whatever the future holds, I will persevere and will achieve my goals via any and every path available to me. Thanks for the opportunity to share my story.

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  2. Hi my name is lee,
    I am a 38 year old father of 4 and I work two jobs. My goals are to lose weight while fixing my metabolism. I competed in 2010 and my coach destroyed my metabolism and my rebound was horrible. I am still feeling the affects of yo yo dieting till this day. Every morning I wake up and can’t stand the thought of trying to find clothes that fit. I need help to get my life back so I can be the best father I can be. I have gained so much weight that it drives me crazy. I just want to be a father that my kids can be proud of.

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  3. My name is Christopher Stern. I am 44 years old soon to be 45 years old on April 10th. I live in Holden, MA with my beautiful wife Michelle with whom I have been married for 13 years. I currently work Digital Federal Credit Union which is the largest credit union in New England where I have been employed for the last 13 years.

    When I was 18 months old, I was diagnosed with severe to profound hearing loss in both ears. All my life, I have worn hearing aids to help me hear the world around me. About 10 years ago, I had a vertigo attack and developed ringing in my ears which is called Tinnitus. I went to the doctor and was referred to Audiology where I was tested for my hearing. It was determined I had lost additional hearing and have Meniere’s Disease. This was a devastating time in my life as I never thought I would lose what the remaining hearing I had left. Over the following 8 months and 3 hearing tests, I received a miracle where I was approved for cochlear implants after meeting FDA guidelines. I was immediately scheduled for my first cochlear implant then a year later lost additional hearing in the other which followed by my second implant. They have been a godsend for me as I am able to hear just as good or better than before. My favorite memory was when my mother in law asked me when we were in the car if I could hear the faint sound outside the car. I said yes but didn’t know what it was and they said it was a cricket. It was the first time I have ever heard one. It is one of my favorite memories and love sharing the story.

    I have faced a lot of tough battles in my life but I am not one to let it get me down. I always rose to the challenge and found ways to beat it. My wife will tell you I am a go getter and I look for ways to achieve my goals. This has been one trait I am most proud of and it has gotten me to where I am today. For example, I never thought I would go to public school since I was hearing impaired but I did. I started public school in grade 5 as I wanted to ride the bus with everyone. Since then I went to middle school, high school and graduated from state college in 4 years which is one of the highlights of my life next to marrying my wife Michelle. I owe alot of the credit to my mother who was a big advocate for me growing up as she got in the assistance programs for people with disabilities.

    As a child growing up til now, I have always been skinny and it hurt as I was teased alot for my weight. In high school, I wrestled at 103lbs and never had an issue making weight as I was well under it. I really enjoyed the sport as it allowed me to get in shape and compete against some of the best wrestlers in the area. My friend Baird who was enshrined into Athletics Hall of Fame at Algonquin Regional High School for wrestling stated in his induction ceremony even though Chris (meaning me) lost alot of matches he continued to compete regardless of the end result. This shows my dedication to the sport. Even to this day, I follow the sport religiously as I admire the hard work they put in to get ready for competition as an individual and for the team.

    Over the last 10 years, I have gained 18 lbs to where I weighed 134lbs back in June. At that time, I decided to get in shape for the first time since high school so I started working out in the gym at work which has limited equipment but enough to get in a solid 40 minute workout. In August, I signed up for a membership at Anytime Fitness which has a lot more equipment to work with. Over the following 8 months, I gained about 6lbs to my current weight of 140lbs, however, my workouts are not designed as I go with the flow. During the time I have been working out, I make sure to go 5 days a week whether it is at the work gym or Anytime Fitness.

    Not only has going to the gym helped physically but mentally in keeping my stress level down and more grounded. When I have a tough day, I look forward to going to the gym to let it all out and when I am done I feel incredible.

    My ultimate goal is to get to 150lbs by the time I go on my vacation to Turks and Caicos with a bunch of my friends and their families. With your help I believe I can achieve that goal. Upon finishing the first goal, I look forward to gaining more weight to get to 160-165lbs as my final goal. Having the assistance from online coaching for training and nutrition will be the start of my journey to my ultimate goal but I know all the hard work will come from me. All my life I had to work hard to get where I want to be and I know I have the dedication to make this happen by putting forth 110% of my efforts to training and nutrition.

    I hope you consider me for this wonderful gift of 1 on 1 training. Thank you for offering up the opportunity and good luck with choosing your final candidate.

    Chris Stern

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  4. I am a 44 year old male. Last year, due to a medical issue my gym training was reduced significantly and sometimes put on hold and that made me feel depressed. I am eager to resume my gym training and rebuild my body and fitness level. Returning to training will be a huge step for me and prove to the doctors that I have recovered! I am an avid reading of Vince’s posts and it would be great to have Vince and or Ryan as my trainer.

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  5. My goals for the rest of life actually are,

    1) Lose body fat to under 15%
    2) Build lean muscle
    3) Increase testosterone as my woman is 36 and I am 59
    4) Increase strength and stamina
    5) Reduce my odds of another Afib attack to zero and stop the medication
    6) Have a good quality of life well into my most senior years

    I trust Vince that he knows what works and what doesn’t. I would be honoured to be his choice

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  6. 3 years. Two hospital visits. Numerous doctors and specialists. Multiple diagnoses, break downs, progressions and set backs. The time is now.

    This 16 week coaching opportunity couldn’t have come at a better time. I’ve been fighting tears all day on how I will be able to make effective change on my own to improve my health. It has to start with me, I know.

    I’m a 27 year old female and I have so much life to live and so much that I’ve missed. At the onset of my marriage at 23 years old, I began dealing with expedited autoimmune illnesses that have totally robbed me of my youth and self-confidence.

    I’ve been underweight to gaining exponential weight due to a host of digestive and thyroid complications. I have had difficulty being able to make commitments and enjoy life from the diseases I’ve been faced with, but absolutely nothing is more important to me now than getting my health back on track and to finally be happy and approve of the person I see in the mirror, inside and out.

    My 16 week goals are to make effective changes for healing– mind, body, and soul. To have strength and endurance again. To no longer stay in the comfort zone, make progress with my physique, and be the most confident, loving and intelligent person that I can be. To strengthen my relationship with Jesus Christ, as it’s faith that has completely pulled me through and saved me time and time again. To enjoy time with my husband and family with out anxiety and with energy from healthy eating and exercising habits. Additionally, to finally begin my Master’s of Science in Nutrition and Human Performance that I’ve so badly wanted to do– THIS summer.

    It’s people like you, Vince, that have saved me as well. The countless number of folks on YouTube and Instagram that push inspirational content to help people realize their potential, to keep going, and to not give up on their life or their dreams. I can’t thank you enough for that.

    Healing isn’t linear– I’ve learned that. Not only do I want to achieve the best version of myself for ME, but I owe it to the people who have been there for me throughout this process. It’s my mission in life to take the struggles I’ve faced, continue my education on health and the human body, psychology, business, faith, and become a powerhouse of a being in order to serve others who need help too. I have so much life to live, so much to give, and I’m determined to make this my year.

    My husband has been a blessing, but I need accountability and guidance for my goals. I have a lot of knowledge, but it’s something about having people cheer you on and mentor you that make it so much more worthwhile.

    God bless you, Vince, and thanks for choosing to be a vessel to lead others to be the best they can be!

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  7. Well….I decided to sent this e-mail even I thought you probably will choose someone more suitable…I am a women, slim, don’t need to loose weight, have some muscle…looking kind of like your wife (she is more beautiful) but we have similar bodies and both blondes LOL
    Anyway it would be an honour to work with you and also best luck I ever had in my life…I don’t need motivation, I work hard but need someone to guide me as I can not build more muscle, even I changed to work more cross fit, less running only Intervals and tabata sprints…I have low body fat (lots of people say that’s is the problem) but I don’t want to bulk up and diet…My life style is eating clean and well..I don’t want to get fat and then loose weight. Any way, enough of that….Just putting my name in a draw …maybe just maybe I will be lucky enough to work with you?
    Ps: I should ask Ben Pakulski to put a good word for me as we are both Polish back round LOL

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  8. I am turning 60 in August and want to be in the best shape of my life in 20 weeks….

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  9. Hey Vince and Ryan,

    I just completed your NLT contest and would like to build upon that success. Over the next 16 weeks I would like to add 5 pounds of muscle and drop 10 pounds of fat. I also want to drop my body fat from 12 to 8%. Finally I want to increase my flexibility and become a more explosive athlete.

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  10. Big fan Vince been following you from the being. You are a large reason why I decided to take a chance on my dream of being a personal trainer and venture onto the fitness/business world. My 16 week goal is to be the best version I can be in those weeks, take that skill and make it into knowledge. Then expand on that, use my before and afters to motivate and reinvest back into those that need guidance. This would be invaluable and would love to take this opportunity grow as a trainer, business man, but mainly a Godly man.

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  11. Hi Vince and Ryan,
    I am Charles Smith and I just completed the Next Level Transformation Contest you ran. It was an awesome experience and just the beginning of my journey I decided to start I last October. The coaching and meal plan was what I needed to go from 239 to 207 and from 29% body fat to 22, despite having a pituitary disorder. Now it’s time to step it up and work on the next phase.

    Over the next 16 weeks my goal is to take action every day with a purpose in order to get my body fat down to 12%, while inspiring those around me to do them same!

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  12. My 16 week goals are:
    1) increase bodyweight at .75 lbs/week from 195 to 207 lbs
    2) Focus on adding size to arms, shoulders, and traps
    3) Get on a consistent sleep schedule

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  13. My name is Alex. I am a 50 year old father of 5 boys. My goal over the next 16 weeks is to lean down to single digit fat percentage, gain 1/2 inch on my arms and shoulders, and just become lean and ripped. Over the years I have been able to get in decent shape but then life gets in the way and I lose it. I am finding it more difficult as I get older to get back in to shape but I am very determined to do so. I have never had one-on-one coaching and I know that you two could help me achieve my goals, which would help my confidence as well as give me the ability to help others. Thank you for the opportunity to work with you two!!

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  14. 37 yr old. Married and father of 2. Making no progress at the gym the last year. My goal is to quit smoking, put on 5kgs of muscle and see my 6 pack. Need a program that works and some coaching/motivation to kick my ass. Have done NNMB a few years ago but have lost motivation

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  15. Hi Vince,

    I’m 31 and live in Toronto with my awesome wife and two young sons. I’m currently doing your 30-week Living Large program and have seen great results since starting back in early December (lost 20lbs and made huge strength gains). I’ve come to the realization that in order to be my best self for my family, friends and business – my physical health needs to always be a top priority. My 16 week goals are to gain 6-8 lbs of muscle, get to 12% body fat and build endurance.

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  16. I’m 33 years old I weigh 218lbs and height 5″4 I already have high blood pressure. I have 3 young boys it kills me that I can only play with them for 20 minutes because I’m so out of shape. I would like to get down to 200lbs and become active. Make healthy choices and maybe just maybe get off my high blood pressure pills

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  17. This is a great opportunity…I just filled out the coaching application this morning and came across the 1-1 coaching/mentor in my email.
    16 wk goals: Drop the weight, tighten up muscle mass, maintain muscle strength, cardio increase with using weight.

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  18. Dear Vince
    I am Omar from OMAN i believe in telling you my story so that you can understand my situation have Egyptian and Asian genes and i don’t usually believe in it but Egyptian genes store more fat i believe..I used to be 115 kg and now i am down to 93kg by both burning fat and building muscle..and honestly i have been stuck at this point for a year now..my sides haven’t reduced since then at all no matter what i tried changing in food or routine…i honestly feel i am a complicated situation and i am in an area where i am not able to find any personal coach to train me for real or proper diet food like Greek yogurt or feta cheese so i don’t know if i deserve this but i know i want to do this whether i pay for it or not .i go to the gym 5 days a week but i personally feel its in vain because i am not reaching my goal even after all this patience

    I am currently at 24% body fat want to get it to 10% body fat
    i want to increase muscle mass and increase my core strength
    i can bench 105 pounds but i want to reach 160 pounds
    i deadlift 140 pounds want to reach 200
    and finally get rid of all the extra fat in my body

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  19. Brian Weatherford April 1, 2017 at 4:43 pm - Reply

    Dear Vince, I am writing this email to you in hopes of getting a little bit of help. I have been going through a rough time since my father passed away on February 26th. I was working out previously, but the situation has taken up much of my life. I read your email and realized i needed a kick in the butt to get back to the control of my life. I need to lose the 20 lbs I have gained since. Sometimes you need another pair of eyes to help you achieve and understand what is needed in order to get your life back again. Thanks for at least reading this. Sincerely, Brian.

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  20. Hey Vince and Ryan,

    You guys are busy so I will keep my comment here concise and simple. I actually signed up for your strength training coaching program two years ago and achieved awesome results. So I am a firm believer in your methods and expertise. However, because of injury (partially due to scoliosis and back problems) and other factors, I have lost much of my gains. Now (in my senior year in college), with my body rested but at an all-time low in terms of fitness, I want to make a comeback and prove that I can get into a great shape once again. In 16 weeks, I want to gain 15 pounds of muscle and cultivate good habits that I will take with me for the rest of my journey. Given my background and my body type (extreme ectomorph), I think I will make a great candidate for your program.

    Thanks for believing in me,

    Alec

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  21. My goal in the next 16 weeks is to gain between 5 and 10 pounds of muscle. My long term goal is to get as big as I can naturally. I’m a 43 year dad of four and really needed a kick in the butt. I’ve already lost weight, body fat and gained some lean muscle since December of 2016. I’m currently in the one on one coaching with Ryan and it’s the best decision I’ve ever made. My goal is to continue with Ryan. The education that you learn with the program is worth the investment. The check in with the coaches every month keeps you motivated to improve yourself and show the coaches that you mean business and when you see improvement in your body it motivates you more.

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  22. My goals for the next 16 weeks are:
    1). Build & Burn… specifically loose 45lbs of fat and gain 5lbs of muscles.
    2). Deadlift 210lbs….currently at 165lbs
    3). Fix my squats so it doesn’t hurt my lower back.
    4). Get my arms cut.

    Working with you and Ryan has actually been a goal of mine so this would be awesome.

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  23. My goals for the next 16 weeks are simple:
    1.- Regain the superb discipline I had before falling off the wagon a while ago.
    2.- Get back to 10% bodyfat, (Currently 25%)
    3.- And most importantly, my lifelong dream that I have yet to achieve, being confortable with my shirt off! When I’m at the beach, the pool, even when I’m alone with my girlfriend, I feel so uncomfortable with my shirt off, it sucks! My ultimate goal is to change that for good!

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  24. I would like to get leaner with around 10% body fat. My target is to get a physique similar to a fitness model.

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  25. Hey Vince, I signed up for your 16 week program 1 on 1 training back in November! Ryan is my coach and I have continued on with him. My goal for the next 16 week would be cut more body fat and increase muscle mass.

    Back in 2012 I was sitting at 285 pounds and currently as of today my weight is 194.6. When I started working with Ryan back in November my weight was sitting around 206 pounds body fat 17 percent! I have already seen the benefits of working with Ryan and the transformation I have made since November.

    I am 40 years old and love fitness and just want to learn! for me it’s just finding that balance and continue to work hard on my goals. But most of all I want to take my skills on what I learn and help others so they can apply the same tools.

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  26. At my age, it continues to get more difficult to keep muscle, much less put on muscle. I am 54 years YOUNG and tend to get discouraged, at times, thinking there is nothing I can do and to just accept that it is just normal aging, but I have a hard time doing that since I have always been a competitive person. My goal would be to gain at least 10 lbs of muscle and reduce my body fat by ~5%. I have been doing the NNMB 2.0 and love it and have been using your shredded 2500 calorie meal plan for about the last 3 weeks and have lost about 7 pounds. I have been working out for about 36 years and have been a competitive natural bodybuilder so fitness has been a part of my life for a long time. The fact that you said you like to make the impossible, possible would be very appropriate in my case. I think we would make a great team and thank you for considering me. Bob Erickson

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  27. Laurie Kaltenmeier April 1, 2017 at 1:53 pm - Reply

    I recently decided to try and go into Navy Officer training. The written test has been completed and passed. Physically, Im trying to prepare. Because I’m barely between 5’3 and 5’4 I want to lose 6% body fat and trim around 5 pounds stay in the right height/weight bracket. I’m a sprinter and am working on long distance runs to get acclimated. Core needs work as well. Overall, it’s been a bit tricky mixing interval training to burn fat with longer runs to prepare for the physical tests that I will face. My program deadline is in the fall but my official physical testing will come sooner. Therefore, it’s time to go go go!

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  28. My 16 week goal is to get your personal guidance to transform my body into an envious form and feel yourself proud along with be an inspiration to others.

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  29. Look like you, Vince!!

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  30. Michael Zulferino April 1, 2017 at 1:41 pm - Reply

    I would love to be able to test my body on being able to maintain my current strength or be able to increase strength while also cutting weight. I am currently 5′ 7″ at 160 pounds. I believe I am currently fairly strong and look muscular, however abs are a vague and and I believe I can definitely get more cut while maintaining this strength. I have struggled with this in the past and I place part of the blame on the fact that I commute to the city everyday that takes 3 hours, along with sitting at my desk for 9-10 hours a day. I workout 5 days a week but have been struggling to cut while maintaining the same level of strength and I know it has to be possible. I have the drive to do whatever is asked of me when it comes to an opportunity like this.

    Side note- brother is getting married June 30th and the bachelor party will be in Miami so I want to look great for that as well along with just in general for my future

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  31. Hi Vince! My goals are to lose body fat. I’m currently at 22% and my goal is between 17-18%! I love lifting weights!

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  32. My 16 week goals are to get down below 15% body fat. I am currently 226 lbs at 5’10”. I also suffer from PTSD which creates an enormous amount of anxiety and stress for.me so I would like to keep my body I shape as I feel if you treat your body right then you mind will get healthy as well. I woulalso like to be an inspiration to my wife and kids and hopefully they will jump on the fitness bandwagon took or at least eat right and take care of themselves

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  33. Hi Vince, My goals are very similar to your original goals from way back when. I am the skinny guy who just can’t seem to get it together. I am 45 years old, 5’4″, and have weighed around 125 lbs for as long as I can remember. I am also a cancer survivor who knows it is time to make a change. I need the guidance from someone who knows their stuff. I want to gain muscle and slim my ever-growing gut. I know, in my head, that I need to stay focused and make the change if I want to watch my kids grow up.

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  34. I love your work Vince, I would like to get rid of my fat, get energized, and get shreded..

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  35. My primary 16 week goal is to develop laser like, all out, no nonsense focus and commitment to transforming my mind, body and spirit. Having a guided plan is a huge help in taking a lot of the mental energy out of the process. The results that I am looking for physically, will follow. Thanks guys..

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  36. My goal is to continue increasing my strength but get leaner in the process. I know it’s going to take time and so far (5 weeks) it’s going well, I’m down about 7 pounds and my numbers are still going up. I would like to continue this trend and finally see a good set of abs when I look down for the first time in my life. I have always derailed once I make it to around 11-12% bf. This time I’m in it for the long haul, I’m going to make it and I won’t stop until I do. I have never competed but for personal goals I would like to see my current total of around 1,200 lbs increase to 1,300+ in the near future and 1,400+ later on.

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  37. Daryl McAllister April 1, 2017 at 11:47 am - Reply

    Having never been in a great shape, all my life and have been trying to get there, I have tried a lot of different programs with little or no success. So my goal is to get my waist down to 34″ from it’s 45″ it is at now. When I drop it down to my goal I will be so happy, I’m not trying to win any body competitions, just trying to live healthier.

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  38. This is Bruce here. Surname’s Lee. Bruce Lee. (I’m serious). So yea, my goal is to live up to the living legend’s build.

    Started to pack on a little lean muscle mass to my very scrawny frame. Hoping to weight beyond 75kg from my current 65kg now. Basically, to have that lean physique and look good for my wedding next year (2018).

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  39. Vince! Hey my man! Here’s my deal and why I would love the 16 week coaching:
    I’m 36, a recovering alcoholic with 4 years sober the 24th of July. I’ve gone from having nothing and wanting nothing to completely transforming my life. From jobless/penny less to the director of operations for a training company in Silicon Valley, and just bought a new truck. My mission in life IS transformation and constant improvement of myself in regards to my relationships, my spiritual growth and my physics growth. I’m a firm believer of having mentors and surrounding yourself with people who you admire, who’ll push you, and that have the things you want in life. So, who better to help this skinny guy than a previously slender badass who figured out what it takes?! I’m subscribed to your YouTube channel- great stuff btw and thanks! I currently have about 9% body fat, am 6′ 3″ tall and weigh 142 lbs.! Ideally, I would like to pack on 25 lbs in the next 6 months so even 12 -15 in the next 18 weeks would be amazing as I’m a “hard gainer” lol!! Truth is I don’t know what I’m doing and need the guidance of someone who does. What do you say chief?! Will you help me transform another part of my life?? Much love to you and best of luck in all your endeavor.

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  40. Please help 🙏🏻 I’m fifty years and counting…just 14 days post ACL surgery…looking for a way of strength training so I can hopefully prevent injury in the future…Looking for new strength 💪🏼

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  41. Goals
    I am predominantly a leaner build which suits my running/ triathlon sports. I dont need to get massive but I need put more lean muscle to become faster and loss around 5 to 10% body fat. Im 43 and training seems to flatlining out! Energy levels low and poor sleep.
    1 lose 5-10% body fat
    2 more lean muscle
    3 more definition specially through core
    4 build endurance, strength and speed for running cycling
    5 learn to sleep
    6 energy throughout day
    I have a passion for the health and fitness industry and will somehow see myself working in it soon.
    Looking forward to working with you!

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  42. Simple request: Build lean mass and get ripped like a mo fo. I go on holiday in July and my wife is a genetic freak with a 6 pack out of training and an 8 pack when she finally decides to train. I’ll feel like Homer Simpson lying next to her on the beach (again) and I train much much harder. PLEASE help me to be the one who looks like Bruce Lee instead of her.

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  43. Nick Ciarniello April 1, 2017 at 8:42 am - Reply

    I want a transformation just like Joselin Jose since I believe his before picture is the closest to where I am currently at and where I would like to end up.

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  44. My 12 week goal is to loose 10 kg weight and bring myself to 75 kg using body weight at home.

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  45. Vince, This is another incredible offer from you. I am a 50 yr young dad of 10 who is changing everything I do so I can be with them as long as possible. Since November I have lost 35 lbs and in January started a 12 week lifting program. Now I am ready to go to the next level. With your help and incredible experience my goal is to be better at 50 than I was at 25. To be the best I have ever been and stay there. My goal is to lean down to a body fat % I have never known. 14%, lose the belly and gain muscle like never before. I want this for my family and to prove to myself it can be done. Thanks Vince! Your my Champ.

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  46. My 16 week goal is to drop down to 15% body fat and drop down to 185lbs

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  47. I’m eager to learn some simple, realistic, natural and sustainable methods to improve my muscularity, fitness, athleticism and overall general health that I can incorporate into my life and those around me so I can live as the best version of myself as I move towards and past middle aged.

    Thanks guys!

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  48. Hey Vince!
    It’s Marion Cain. I took your 0-6 Figure Course. I have been procrastinating and it’s 6AM on April 1 and I’m starting over.
    My GOALS regardless of whether you help me or not. In 16 weeks:
    Get my PRO physique card
    Finish and release my Charisma Public speaking program
    Improve my skin
    Release YouTube videos once a week (improving others with my skills)
    Finish my Risk Management Degree
    I keep putting my goals off and dats become months and months have lieraterally become years.
    Thanks for the inspiration!

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  49. 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 programs 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 Dream Boat VINNY. I doubted the man, was very skeptical. I searched more about Vince in forums to mixed 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’ve got to the program. I was super committed and i took it a step further by letting my mom know, that i’ll give her a 100 bucks if i strayed off. 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 this, but I very much appreciate 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 30 pounds of muscle.Yes Thank YOU Fellas.

    My first goal is to do a 4-8 weeks maintenance phase to create a set point..My second and long term goal is to train so I am hard to kill(strength training). I am currently at 165lbs 13-14% bodyfat looking at gaining massive amounts of strength. I believe that this is 100% possible with Coach Ryan. They guy is brilliant!

    Coach Ryan designs some of the best programs out there…He spits facts and is a total bad-ass. ! I absolutely look forward to this 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 6 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 with Ryan’s ideaology, Vince’s No BS approach to 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: 5) You guys are like brothers to me.. HA!… Okay i said top four 🙂

    Regardless if I am selected as the winner of the 16 week 1 on 1 coaching, I am going to crush this!

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

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    • Winston perkins April 1, 2017 at 7:40 pm - Reply

      I it am a medical exercise spealist in new york city. I want to gain overall size including my Calves!. Can you help me out. I am 5 ‘ 9 147lbs. I would like a 20 gain? Thxs alot Vince!?

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  50. My goal this year is to be for once in my life accountable for my body. i am a professional drummer and a father of two struggling to keep the weight off. I saw some pictures the other day and was horrified at how i looked.

    So one to get my confidence back by having a leaner..chiseled… bad ass machine. looking great in front of the camera feeling fit and healthy on tour in front of thousands of people. and having my wife say baby your are looking hotter than ever.

    Two to find my unique look that stands out and makes people want to ask me hey man whats happen to you, what ever your doing keep it up. You have it all now bro!

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  51. After making some excellent progress on the NLT contest. For the next 16 weeks I want to continue to improve my body, by getting bigger and stronger. Aiming for another 16 pounds.

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  52. I would absolutely love this.

    I am fully committed and will fallow the program exactly.

    My goals are:

    1 – Gain 10 lbs or more of muscle.
    2 – Drop from 17% BF to 10-12% BF.
    3 – Gain an inch on my skinny arms.
    4 – Bench 225. Squat 250, deadlift 275. For 5 reps.

    This has been my goal for a while now. My progress is very slow. I know I can do it. I need your knowledge.

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  53. My goal for the next 16 weeks is to get rid of 25 lbs. of fat, going from flabby to firm. Any extra muscle packed in the process is welcome. 🙂

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  54. Strong lean and flexibly

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  55. My goal is to put on 10 to 20 lbs of muscle and gain strength as well. The goal itself isn’t very unique, but my situation is. I’m a paraplegic with a spinal cord injury that is very low, so I do have the use of almost all of my upper body, which is a good thing. The issue is that there aren’t any training materials or programs tailored to my situation. I can’t do some of the exercises most programs suggest you do, so I’m always trying to adapt them to work for me. I have to brace myself differently, lift at different angles, or completely throw out certain exercises because I don’t have the use of my legs. I have a Parabody home gym and some free weights that I’ve used for years. I got into good shape right after my accident in 1993 because I need to in order to maintain the quality of life that I wanted. I maintained that fitness level until about 8 years when my work schedule started to get hectic. That’s when a downward slide started to happen to my fitness level and health. I have changed my career path so I can start getting my health and fitness level back. Now I’ve purchased Vince’s latest training program. Having you both helping me adapt everything to work with my situation would be priceless, not to mention motivating.

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  56. Crazy, the only thing I need to accomplish is once and for all to get ripped. No fat on my lower abs, a narrow waiste, rediculously powerful abs, shoulders that The Gods envy, arms that make all men shit their pants,a pair of legs that looks like tree stumps that dogs want to piss on, and a chest that completes the package.
    Let’s get this thing done!

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  57. My name is Jacob Watson, 26, I’ve been on and off the fitness grind tens of times in the past 6 years. I usually get to around 10-12 weeks going HxC, and then fall off the wagon because I feel like I’ve stopped growing and I don’t know the next move to keep my body type getting stronger, excuses, I know.

    My whole family is naturally very skinny. I weighed only 115lbs at age 19, I remember this clearly because this was the first year that I started working out my body regularly.

    I had a lot of confidence issues when I was a kid because of my size (I’m also 5′ 9″), and social situation (home schooled), and its led me to be on somewhat of a ‘mission’ to go above and beyond living as an average human being. I get on these spurts that last about 10-12 weeks where I feel like I’m doing everything right. I’m working out 5-6 days a week, hiking every other day, my entrepreneurial self is shining, relationships are great, and my confidence levels are through the roof.

    Then I slip back into old patterns and self beliefs about who I am.

    The scared little kid in me comes back to haunt me and tell me that I’m not good enough, not strong enough, big enough, or smart enough, and I fall into short periods of depression or anxiety.

    This cycle repeats, and each time it does I see more and more progress within my mind, body, and soul. I’m happy with this progress and am beyond proud for getting this far, but I’m ready to push this farther then I’ve ever imagined for myself.

    No more excuses, no more holding myself back, I will not be my own worst enemy.

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  58. Jonathan Blomquist March 31, 2017 at 12:12 pm - Reply

    I did Coach BPak’s MI40X Program a couple years ago, and loved the results I got from his comprehensive program. However, I feel like I’ve hit a plateau in my lifting. I’ve been working out 6 days a week for years, and feel like I’m fairly knowledgeable when it comes to changing up my lifting regimen. I still have a lot to learn, but it’s frustrating when I put in almost two hours a day in the gym, and don’t feel like I make a lot of gains in strength or physique.
    I’m 5’9 and 175 lbs. I would love to hit 455 max on squats, 495 max on deadlifts, and 365 max on bench press.I know it’s a lot to shoot for, but I’m willing to do whatever it takes and eat whatever it takes to achieve these specific goals, so that I can get in the best shape of my life, and inspire others to do the same.
    I feel that there are few things in life that motivate others to completely change their mindsets and attitudes. For me, being an example to others to live a healthy lifestyle and push your limits is what I hope to achieve from this 16-week transformation. Thanks for all your guidance, Vince!

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  59. ok this is a crap shoot as it looks like a boys only club. but i know i can keep up with any guy in the gym. i love weight training and always gravitate to more mens bodybuilding workouts as anything usuallay designed for women dont push you hard enough. i would say being a women its very hard putting on good muscle iv hit a platoue and dont feel like my body is improving much anymore. i dont have weight to loose just want to be a amazing athlete and push myself beyond what i thought was possable im dedicated i just need someone who can guide me with intelligent programing. im a fitness and health influencer in my community people say im in great shape but i know im not improving and if i cant make further changes how can i help others and thats always what drives me to improve myself.

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  60. Vince and Ryan,

    My name is Jenceson Payte, I’m 47 and a Lieutenant in a local police agency. I am 5 years from retirement and have had a very colorful and full career. Even though I’m the oldest guy on the team, I’m still on SWAT, but barely.

    A little over a year ago, I purchased a few of your products to get back into shape and be able to continue with the program, in hopes of keeping myself fit until the day. My intention was to start your routines in the upcoming time off I had scheduled last June.

    Fast forward to June 14th,2016. On may way home from town I was involved with in a collision with a semi. I’m not going to spend a lot of time other than hospitalized, 2 broken vertebra, 3 broken ribs, torn shoulder and hernia surgery. I was back to work in 2 months but have suffered a huge decline and weighing 305 lbs to date.

    Then in November, we found out that my incredible wife of 26 years had cancer. She has been on chemo since December and has one more round. She has also had a kidney transplant about six years ago, which through all of this has continued to function perfectly. Needless to say, last year was challenging for the both of us. We are Christians and now that God will give us the grace strength to deal with these challenges and not give in.

    I only bring this very personal part of our life up so that you understand the why of my goals. For me, losing weight, building muscle is not just about a look or setting an example for young officers at work, but it’s more about setting myself up for the next 30+ years. To be able to have a quality of life and take care of my wife, however that my be. I am 6′ and weighed about 230lbs when I was in the best shape of my life about 12 years ago.

    My #1 goal is fat loss, however a second goal of muscle building is equally important to me. I know as we age, muscle tone an flexibility are essential components of fitness. I have not started any program and have not been in the gym for over two years, so I’m a clean slate. If considered for the program, I will work hard, follow directions and be willing to share my results.

    Thank you for your consideration and if you have any questions about my physical condition, do not hesitate to contact me, as I do not wish to waste anyone’s time.

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  61. I’ve been following Vince and Ryan now for a good amount of time to improve my offering as a personal trainer. A lot of what they have taught me has worked wonders with myself and my clients. Learning how to contract muscles, learning how to change angles or lines of force etc has improved what I offer exponentially.
    However it’s time for me now to take my physique to the next level. I’ve now got through all the niggles and pains that I had from rugby and know how to work with them through both Vince and Ryans teachings, but it is now time to strip away the fat and add some real size to my body.

    So my 2 16week goals are;
    1. To strip away body fat- I would love to get to around 8-12% body fat whilst holding onto the muscle tissue I already have. Currently sitting around 92-93kg and around 18-20% body fat. I find I store most of my fat around my mid-section and chest area. In a way I would say I look skinny fat but just a little bigger haha!
    2. Add some decent size to my frame during the process. I usually find I am quite muscular on my legs, shoulders and back and these are normally areas I feel contract really well. I would even go as far as saying I am a lot stronger through my posterior chain then I am through my anterior.
    Bonus. Reboot my metabolism. For someone my size and age (24) I should be eating a lot more then I do. I have found that I am on roughly 1600kcal a day which is nowhere near enough. Would love to get your guys advice on giving my metabolism a kick up the ass!

    So there is my 16week goals. In order from 1 to 2 and then the bonus. I feel I would be a good transformation as I have learnt how to contract muscles pretty well (chest is one i do struggle with however) and I’m not an ego lifter. But I’m also committed and I just want to do it!! I want to smash it out of the ball park!

    Cheers
    James

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  62. In the next 16 Weeks, my goal is to lose 28 lbs. I want to reduce my weight to 200 lbs even and have the 200 lbs become so much more lean muscle than fat. I want to drastically reduce my body fat. I just can’t go on living like this. And I believe that if i follow this path, that I will achieve my goal.

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  63. Jonathan Nichols March 31, 2017 at 9:10 am - Reply

    Hi Vince,
    My name is Jonathan and I’m newly single. I’ve put on a lot of weight with poor eating a minimal activity. I turn 35 this year and my goal is to look amazing in a tank top and shorts. That means shoulder and chest popping, defined back, strong defined legs, and dropping my body fat from 24% now to around 10%.

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  64. Hi Vince, my name is Pedro Santana from the Dominican Republic, I have been following your lessons on your Youtube channel, where I keep learning from you, I thank you very much for been there.
    Am 5’8’’ 182 pounds, I had 202 lbs when I started working out 8 moths ago, but I feel like am stuck right now, I want to continue dropping some more body fat, I have got you book Shredded-In-Six-Fat-Loss-Accelerator and Am doing the barbell complex # 1 as you recommend, to accelerate fat loss.
    I hope your 16 weeks program can help me to be lean, and feel much better, more positive and confident with myself.

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  65. Hey Vince and Ryan.

    My 16 week goal is to drop body fat to around the 12% Vince suggests. I have been working g out for 3 years and just stumbled across Vince and his methods. I focus on quality over quantity now and want to take my training up a level.

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  66. hi vince and ryan. my name is matt.
    im currently at 24 % bodyfat i would like to see my abs and get bellow 11 percent bodyfat while gaining muscle as i have not ever been able to do so. that is my 16 week goal.

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  67. Hi my name is Justin and i live in the UK, I’m 37 years old, 5 feet 10″ and 259 lbs and 35% body fat.
    1) My goal for the next 16 weeks is to half my body fat while maintaining muscle mass, which is 170 lbs (dexa scan).
    2) to lose 32lbs between 1st April and 21st July (16 weeks) , before my holiday to Greece.
    3) increase flexibility
    4) to build good habits with nutrition, sleep and training
    5) but all working towards stepping on to stage April 2018 , 190 lbs ripped !!!!!!!!!!!
    I’m 100% ready to work hard and change my body for ever and to have the energy to burn, I’m fed up with my body now and with your help its going to change for the rest of my life

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  68. Hello, My name is Chad. Currently I am at week ten of NNMB 2.0. I live in Newfoundland Canada. I am a paramedic with a very hectic and unpredictable schedule. My co workers have told me it’s impossible to lose weight and stay in shape at this position. I intend to show them and hopefully encourage them that it in fact can be done. I am 38 years old, I have a wife and 9 year old son who is also starting to train with me. (I am keeping it light for him. Just showing him form. I am currently 207 and around 22 percent body fat. I Will be 180 pounds and 10 percent body fat July 2st and I will very much appreciate your help getting there. I am a very decicated and goal oriented person. I have had some tough trials in life as I am sure a lot of you unfortunately have experienced as well but I want to continue to show people that you can still achieve big goals and there are plenty of joys in life yet to be had

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  69. As someone who has gone from 270 lbs down to 160 my main goal now is to gain muscle. This has actually been my goal for a while now but have seen very little progress in this area. No matter what program or nutrition strategy I’ve tried nothing has aided me in my goal. Maybe it’s time to stop trying to do it on my own. I’m currently around 12% body fat and my specific 16 week goal is to get to sub 10% for the first time while adding about 10 lbs of muscle. Thank you!

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  70. Hello Vince and Ryan,
    I am Aditya Verma, a software engineer by profession. I am 32 year old. I want to share my transformation journey so far with you guys. It began in June 2016. I was 224 lbs with BF 35%. I am currently at 165 lbs with BF 14%. During this course I followed several low carb to no carb diets including keto. But I feel that I have plateaued now and I request you guys to please help me reach my goal of 180 lbs with 9% BF. I know it’s ambitious but I know I am committed to it and I have the attitude of whatever it takes! If you guys help me, I think it can be achieved.

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  71. I’m a 51 year old single Dad and I want to be bigger and leaner. I have always wanted and have worked hard to have the muscle I have but I am average. I want a Beast look. I have tried all the rest and now I want to try the best. I have the desire and will to get the hard work done. Now all I need is a true plan to make my body respond. Can you really do it for me? Are you able to manipulate and make my body respond? Or will it be just one more plan!

    Looking forward to hearing from you!
    Let’s do this!

    Regards,
    Darren

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  72. Hey Vince and Ryan.
    I might be late to this post but anyhow I’m 29 years old and Vinnie has really hit home with me on several aspects. I do believe things should not only be done harder but also smarter and that has leaked on to every aspect of life and I’ve seen great change in everything the last year.
    Right now I’m at 160 with 14% body fat, would like to drop back to 10% and go up to 180lbs. That was the weight I had when I was the fattest in my life but I want to get back there with they correct composition.
    I struggle a bit with sleep sometimes but other than that I believe I’m very consistent on everything else.
    It would be amazing to have someone that can guide me through the process and truthfully the person that I trust the most at this stage regarding fitness is Vinnie.
    Thanks for reading through, hope to meet you guys soon.
    Kind regards,
    Berger

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  73. I am 60 years old, my best deadlift was 235 about a month ago. I would like to do 300 lbs.

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  74. I am 60 years old & can still 100 pushups on any given day or 12-15 wide arm pull ups. But I have never had a ‘6-pack’, I would like to lose 5-10 lbs; but mostly I’d like to deadlift 300 lbs, I weigh 145 now. My PR was 235 about a month ago.

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  75. My goal is lose 15 lbs of body weight to get down to about 8-10% body fat. After that I would like to start increasing my “big 4” lifts by 15% and while doing that I’d like to dedicate some extra time to growing my arms by an inch. I’d also like to thank you for putting on a giveaway like this.

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  76. My upper body is in optimal physical aesthetics but no matter how hard I train legs, they never grow. I understand eating in a caloric surplus would help them grow but I’m afraid of losing my abs. I’ve missed many opportunities in acting and modeling due to the fear of knowing my legs aren’t symmetrical to my upper body. This challenge would definitely help me overcome that fear if I had 1 on 1 training.

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  77. Hi Vince,
    Just a note on the 16 week goals. I’ve decided I wanna be competition ready and take part in my first competition in April 2017. My first aim for this will be over the next 16 weeks and the goal will be to eat and add as much muscle mass as possible in order for me to have the time to then cut and be comp ready.
    Really pleased to see you offering this competition to your blog readers as it will I’m sure change someone’s life and perception on fitness for all the right reasons.
    Keep up the good work buddy.
    Your follower,
    Simon

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  78. I don’t want people to ask me if I workout – I want them to know I workout!

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  79. Vince and Ryan, this is an awesome flashback and timely nudge forward.

    About a year ago, I left a goal here in the comments. Like all my goals, it was ambitious and aggressive. In this case, I didn’t fully meet it. The person that goal required me to become, as Jim Rohn would say, makes me glad I set it.

    My #1 physique goal is to hit 195 at a sub 10% b.f. ratio, which is where I am now, at 180, while working on my online business. I finished NNMB 2.0 and gained almost 10lbs from that, if I had done a better job at eating more, I bet I could’ve done that.

    This has been a physical and mental journey for me for years and years (ha, I remember the days when you weren’t married!) In the last 2 years, I have really stepped up my game. Taken it more seriously. Bought the necessary supplements. Put in the work.

    I am always refreshed by your simple but researched and documented approach to fitness. Guys are always asking me questions in the gym now, not just because I keep getting bigger, but because I can usually give them a researched based answer, that I got from you!

    Reading from great men in history, the ancients like Caesar, iconic billionaires and leaders like Branson, Cuban, Sam Walton and the like to modern geniuses like Dan Kennedy (great recommendation, thanks).
    I have and continue to implement sage advice from those who have gone before us and those who continue to lead industries today, be it Craig’s productivity or Joel’s huge growth or Bpak.

    As I dedicate more and more of my time to becoming a better, stronger version of myself, strengthening both my mind and body, you two could not make a better choice, a better investment of your time, nor will you find a more fulfilling and rewarding or more dedicated candidate, than if you choose me.

    THAT is a promise.

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  80. Hey Mike and Vince. I would appreciate this coaching and customized plan you’re offering, and I really think that I would qualify because I know I can be better. I can always be better because what i think I already know about nutrition and training can always be tweaked. I believe there is more to learn from the two of you, and that knowledge is priceless. Vince, I believe I CAN be a pro-physique athlete within the next 6 months or so. And I never thought about it until i learned much of what i know so far from you. Im ready to put all my effort in learning and energy into a protocol made for my specific needs, and I’d be thrilled and grateful to do that with you!
    I’ve been enrolled in college for two years now, and I’m an American Airman. Though, Ive held myself accountable and I feel I made a lot of progress; especially with NNMB2.0! My goals (being in the military) include lifting more on the squat, Deadlift, and overhead, but more importantly I need endurance strength in pushups, pullups, and dips. My main goals during the period of coaching are to gain 40 lbs (200lbs bw) with weight going up weekly, gain muscle especially in lagging bodyparts like my back, calves, forearms and abdomen,.. and to lose inches on my waist/obliques.

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  81. Hey Vince,

    My name is Alec and I am a college senior this year. At age 21 (soon to be 22), which I believe was also the same age when you had your first major transformation, I am at a point when I am both physically and mentally primed to make a big change and I am determined to seize the golden window that I have. Once I graduate, I aspire to perhaps join the air force before going to law school so I would like to prepare myself physically to be the biggest, strongest version of myself.
    I have been following your teachings, programs, and other content since 2011 (from NNMB to MYM to Get Juiced) and I am very inspired by your simple approach to fitness. Thanks to your advice, I have also read books by Craig Ballantyne, Seth Godin, Robert Kiyosaki, and other authors. Implementing the concept of scripting your day is a game-changer for me as my productivity easily doubles.
    As far as my goal goes, to not chase two rabbits at once, I would like to gain 20 pounds of muscle and be at around 10-12% body fat in four months or by February 2017, whichever occurs first. It would be great if I can make great strength gains along the way.

    Thank you Vince for all you do and please continue to inspire more people. You are a “mentor” to me, even though we have not met in person yet.

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  82. My name is Christopher Stern. I am 44 years old and live in Holden, MA with my beautiful wife Michelle with whom I have been married for 12 years. I currently work Digital Federal Credit Union which is the largest credit union in New England where I have been employed for the last 13 years.

    When I was 18 months old, I was diagnosed with severe to profound hearing loss in both ears. All my life, I have worn hearing aids to help me hear the world around me. About 10 years ago, I had a vertigo attack and developed ringing in my ears which is called Tinnitus. I went to the doctor and was referred to Audiology where I was tested for my hearing. It was determined I had lost additional hearing and have Meniere’s Disease. This was a devastating time in my life as I never thought I would lose what the remaining hearing I had left. Over the following 8 months and 3 hearing tests, I received a miracle where I was approved for cochlear implants after meeting FDA guidelines. I was immediately scheduled for my first cochlear implant then a year later lost additional hearing in the other which followed by my second implant. They have been a godsend for me as I am able to hear just as good or better than before. My favorite memory was when my mother in law asked me when we were in the car if I could hear the faint sound outside the car. I said yes but didn’t know what it was and they said it was a cricket. It was the first time I have ever heard one. It is one of my favorite memories and love sharing the story.

    I have faced a lot of tough battles in my life but I am not one to let it get me down. I always rose to the challenge and found ways to beat it. My wife will tell you I am a go getter and I look for ways to achieve my goals. This has been one trait I am most proud of and it has gotten me to where I am today. For example, I never thought I would go to public school since I was hearing impaired but I did. I started public school in grade 5 as I wanted to ride the bus with everyone. Since then I went to middle school, high school and graduated from state college in 4 years which is one of the highlights of my life next to marrying my wife Michelle. I owe alot of the credit to my mother who was a big advocate for me growing up as she got in the assistance programs for people with disabilities.

    As a child growing up til now, I have always been skinny and it hurt as I was teased alot for my weight. In high school, I wrestled at 103lbs and never had an issue making weight as I was well under it. I really enjoyed the sport as it allowed me to get in shape and compete against some of the best wrestlers in the area. My friend Baird who was enshrined into Athletics Hall of Fame at Algonquin Regional High School for wrestling stated in his induction ceremony even though Chris (meaning me) lost alot of matches he continued to compete regardless of the end result. This shows my dedication to the sport. Even to this day, I follow the sport religiously as I admire the hard work they put in to get ready for competition as an individual and for the team.

    Over the last 10 years, I have gained 18 lbs to where I weighed 134lbs back in June. At that time, I decided to get in shape for the first time since high school so I started working out in the gym at work which has limited equipment but enough to get in a solid 40 minute workout. In August, I signed up for a membership at Anytime Fitness which has a lot more equipment to work with. Over the following 5 months, I gained about 4lbs to my current weight of 138lbs, however, my workouts are not designed as I go with the flow. During the time I have been working out, I make sure to go 5 days a week whether it is at the work gym or Anytime Fitness.

    Not only has going to the gym helped physically but mentally in keeping my stress level down and more grounded. When I have a tough day, I look forward to going to the gym to let it all out and when I am done I feel incredible.

    My ultimate goal is to get to 150lbs by the time I reach my 45th birthday which is in April of 2017 and with your help I believe I can achieve that goal. Upon finishing the first goal, I look forward to gaining more weight to get to 160-165lbs as my final goal. Having the assistance from online coaching for training and nutrition will be the start of my journey to my ultimate goal but I know all the hard work will come from me. All my life I had to work hard to get where I want to be and I know I have the dedication to make this happen by putting forth 110% of my efforts to training and nutrition.

    Currently, I’ve seen some small changes from the time I started at the gym to know however, I would like to greatly improve my physique and lose the fat I have in my stomach to achieve 6 pack abs.

    I hope you consider me for this wonderful gift of 1 on 1 training. Thank you for offering up the opportunity and good luck with choosing your final candidate.

    Chris Stern

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    • Hey Guys,

      Hey Guys,

      No doubt about it, writing your goals is a big help.

      I am a 65 year old guy who at 5’8′ weighs 222 and is about 20% fat. I
      am plagued with atrial fibrillation and bad osteoarthritis in both knees!

      I need to combat Father Time so I will have more energy and vibrancy so I may continue to make positive contributions to my family and society.

      My primary physical is to lose 15 pounds within the next sixteen weeks. Also, I want to be able to burn ninety calories in my Tabata based Concept 2 Rowing machine workout.

      Jettisoning some pounds will help reduce stress on my knees and body in general. Obviously, cardiovascular condition is important to me. Weight loss and enhanced cardio workouts will help my CV system.

      I welcome the opportunity to be coached by Ryan and Vince. I have read a lot of Vince’s material and I truly appreciate how he strives to help us by thinking about fitness. He searches for optimal methods and communicates them to us in an easy to understand style.

      If I don’t receive coaching, how will I achieve my 16 week goal? First, I will reduce caloric intake to 2500 calories per day.

      Then I will weight train twice per week. One workout will be totally intense, short and total body. The other workout will be a tweak workout emphasizing one body part.
      Thirdly, I will use visualization tactics.

      Also, I will do bursty short cardio sessions based on spinning and C2 rowing machine 3 times per week. Additionally I will do a Peripheral Heart Action weight routine every other week instead of a rowing session.

      I will log workouts, caloric consumption and blood pressure to make sure I am going down the right path. Recording these factors will help me evaluate my progress and adjust my plan.

      Ultimately, I will get down to 192 pounds by July 15, 2017. If all goes well, you will see me on the posing stage in a a 60 plus bodybuilding competition or a classic physique show.

      Thank you for investing the time to read this. I wish you all the best. Stay positive and stay focus. Remember to compete against yourself and reach new heights of success.

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  83. Hi Vince and Ryan,
    I am 59 years old, have 24 percent body fat, I am 5’9 at 202 lbs.
    my goals are to get to 17 percent body fat, gain muscle in my chest, arms, and quads and lose some abdominal fat.

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  84. Hi Vince and Ryan,

    I am 53 years old, weigh 126 pounds, and my body fat is 11.8-12.3% depending on the day (according to my home scale).

    My 16 week goal is to add 6 pounds of lean muscle mass while maintaining <12% body fat.

    My 12 month goal is to add 15 pounds of lean muscle mass and landing at a body fat of 11.5%.

    I will set stretch targets for growth and strength on a monthly basis as I work through my personal transformation.

    Your and Ryan's individual coaching would be greatly appreciated!

    Thanks for the consideration,

    Skinny Jimmy

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  85. So here are my real goals:
    1. Lose overall body fat and pack more muscle
    2. Get rid of my pot belly
    3. Increase muscle bulk around the arms (triceps)
    4. Eat right and attain my health goals.
    5. I want to try out some strength training. I’ve never done it before.

    I used to practice martial arts when I was a kid and I used to be very active and sporty.
    When life, career and corporate work environment stress happened, i ended up being a couch potato sedentary lifestyle guy. I want to change all that and become physically active. 32 year old male here with a goal of building a better body 🙂

    I am an ambitious person and I never give up. I will send Ryan a check for $1000 before beginning the program. If I do not attain my 16 week goals, I want Ryan to donate my money to the Donald Trump foundation.

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  86. I am 50 years old in 11 weeks and I simply want to start my new decade as the best me possible. I am an accountant so do no physical work but have a home gym at the bottom of the garden. I am 5’9 and weigh around 170lb and around 15-18% by. I’d love to be a ripped 50 year old. That’s it really. I’ve had a few injuries thus year which have meant I’ve not been able to exercise how I’d like to but I’m determined to make next year a new start.

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  87. Since I broke my humerus last December, I have been struggling with my conventional deadlift (in terms of both increasing the weight and, unsurprisingly, maintaining form and technique, particularly with posterior chain activation, but also with unequal grip strength and a core that is not as strong since the break). My sixteen-week goal is to increase my ten-rep maximum from 135 lbs to 155 lbs. I hope that achieving this goal will give me another tool in my hamstring- and glute-building toolkit …and also will help me feel like I am as badass as my scar looks!

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  88. Hello, Vince. My name is Jeremy and I currently live in South Carolina. I am 5’9 and 185 pounds at 17% body fat. I have been bodybuilding since I was 14 years old and have been following you and Ben Pakulski for the past 2 years. In 2012, I got out of the Marine Corps at 140 pounds. While I did not know it at the time, due to a traumatic brain injury in Afghanistan, I had severe hormone deficiencies at only 22 years old. Recently this year, I was able to discover what the cause of my inability to make muscle gains and stay lean was. I have since started hormone replacement therapy at only 26 years old and feel I have room for incredible physique changes. My current goals, using your NNMB 2.0 and Shredded in Six programs are to go from 17% body fat to 10% body fat and to keep my weight above 180 pounds. I believe your 16 week one on one coaching will be significant in helping me reach my goal. Your transformation challenge has already lit a fire under my butt to reach this goal. Thank you for everything you do for our fitness community.

    Jeremy

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  89. Dear Vince & Ryan,

    I’ve been watching your videos for quite a while now. I find them really informative and motivational, with the videos I not only see what exercises you can do, but most importantly how to perform them correctly, which is the most important aspect. Since I study to be a physiotherapist, I really like the scientific approach too (like the mechanical tension, metabolic stress, muscle damage principles). For myself, I really want to become really aesthetic to inspire others to live also a healthy livestyle. With the 16-weeks transformation I maybe could understand most of the principles of building muscle/losing fat into the finest detail, learn it from the best of the best (you guys) and try to master them myself. So maybe if this experiment will be succesfull which i really do hope it will, I could train others like friends for myself and try to transform their lives to and really become the inspiring person (like you guys are now to me), I always dreamed to be.

    Why I want to be coached is:
    I really like doing challenges, this would be the biggest so far I guess. Committing myself to a 16-week challenge, where I would give it my all to transform myself completely and become really muscular. Scientifically, when people get a coach they get much better results, because the coach can push their clients to the edge, and I want to experience what’s it like to being coached by really succesfull coaches. I think with this program i will stick to it the full 110% and I will be motivated the whole program. Also I did some of your free programs before which I had good experiences with and made some good progress with and most importantly, I really enjoyed your workouts. The reason why I don’t make progress as fast as it should be, is I guess, that I need to be consistent with the program and diet and not switch it up all the time. I think that when someone ( a coach) will guide me to the process it will be highly likely I will still to the program and push myself every workout, every set. Then I think, I will really believe that every repetition I do, will be a step closer to reaching my goals. I will then also get guidance, about making adjustments to the workouts/diet, which I think will be a huge experience and learnfull process. I will definitely be 110% motivated to give it my all to transform myself into someone I’ve never been before, so I will become a better version of myself.

    My goals:
    -In those 16 weeks I hope to add like 5-10 pounds of muscle to my body(which I hope is realistic), without putting on bodyfat or as less as possible (in the past when I bulked I always put on to much fat) After that I hope to cut slowly down before summer to 8% bodyfat to be shredded.
    -My lagging point are definitely arms, I really did all kinds of exercises/supersets, but they dont seem to grow. I really hope with the coaching program they will finally grow. I hope to get them to 15 inch.
    -Enjoy the progress and working together with a trainer, who I don’t want to disappoint.
    -I hope to learn many principles and dieting tricks from you guys.
    -Since english is not my main language (Dutch is), maybe work a bit on my language skills.
    -Become a better version of myself.

    Best regards,
    Gerben

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  90. If I had to choose just 1 goal it would be to learn as much as humanly possible from you and your team over the next 16 weeks. The habbits I’ve formed by listening to you guys over the past 5 years has been life changing and not just with fitness but in all aspects of my life including being able to accelerate my career using the same mindset. The side effects of learning more you both will of course be a leaner and more muscular physique which is always welcome. Thanks guys.

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  91. My goal is to get back to the shape I was in 18 years ago when I put my life on hold to raise my daughter on my own. I will get back to 8% body fat and increase my arms back to where my tattoo fits my arm again and hopefully inspire my daughter to take care of her own health, and to prove to all the naysayers around me that I can do it. I want to put what is inside me on the outside for everyone to see.

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  92. I’m haven’t been in the gym much the last half year. Although I’m already in decent shape, (having trained for 7 years), I want to get in phenomenal shape to win a physique competition. I’m not being naïve, and I’m not one of those who do things for the sake of doing something(you know, like those people who train for one year and think that their hard earned labour deserves a shot on the stage with people that have been training for 5-10 years). I’ve been following you since the days you were known as Skinny Vinny. Back when I was just a young bro, I thought you were also just a bro. Now, as a Kinesiology student, I know that you are so much more than just fitness videos. Your methods work not only because of experience, but because you have solid science backing your work. I want to get even more shredded and build more muscle, and rep as one of Vince DelMonte’s shining pupils. Exact goals? I don’t know what genetic potential I can reach, but I want to compete at 4% body fat in physique in 2017.

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  93. Hi!!! ☺️i’ll just say …I have a project: to walk on a stage in may 2017 for a show and be ready for IT thanks to Vince’s advice. The best in the world!
    Thanks!!!?

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  94. Hi!!! ☺️i’ll just say …I have a project: to walk on a stage in may 2017 for a show and be ready for IT thanks to Vince’s advice. The best in the world!
    Thanks!!!?

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  95. My goal is to learn once and for all proper technique. I am currently recovering from major shoulder surgery. I can’t specifically pin point what injury but I am sure it started back in my early lifting years when one of my main staples was behind the neck presses. I also recently found out that my other shoulder has a mild ton rotator cuff. I am in therapy now but will be done in a couple of weeks. I am now in the strengthening phase of therapy and I am applying to both shoulders. I have already noticed that proper form is critical since I am limited to 5 pounds.

    I am also really interested learning proper eating, ie proportions and timings of meals. I really don’t like cardio so if I can mainly use weight resistance training to burn fat then I would prefer that. Thanks for all the great information I am reviewing your nutrition plan that I purchased a couple of months ago. Mark

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  96. 1- Loose Body Fat under 10%
    2- Learn Nutrition Manipulation Technique
    3- Increase cardio Vascular Performance
    4- ABZ CUZ
    5- Bring out lacking body part- e.g. Shoulders
    6- Fix postures
    7 Learn Technique

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  97. My goal would be to learn about my volume/recovery ratio. I am yet to crack the code and thus haven’t gained much muscle over the past year. I know that it’s a matter of trial and error, but getting some expert advice would definitely speed up the process.
    In 16 weeks of supervision, I think a 5-6kg muscle gain is reasonable. At least I’d work my but off to make it a reality.

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  98. Hi
    I am 20 years old, 5’11 tall, at 158 pounds and I’ve been in the gym since I was 16. Actually my body didn’t change that much, I’m stronger than was but I was never able to put on muscle size.
    You may find that I didn’t take things too serious but I really do. I’am very decipline with my diet and never miss a day at the gym.
    In fact I think my problem is that I don’t have the right guidance, I’ve tried so hard many tipes of workouts. My goal is to put on serious muscle like 20 pounds of solid muscle and drop my body fat wich is around 12 or 13 % to something around 7 to 8%. I know that this are huge goals, but I have the guts to persue until I achieve them. I know that I am capable of that specially with your orientation.
    Please help me make my dream come true. I love going to gym and build my physique the way that I imagine will be the ride of my life.
    Thank you for giving this opportunity.

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  99. My # 1 GOAL is to achieve my life’s purpose.
    I am confident that your program and expertise will take my physique to the next level.
    Achieving my best physique is what I would be happy with. That may be 5, 10, 15 pounds, I will put the work in and let the professionals design the best program for me and see what the results will be!

    I want to work with people that have gone down the path and achieved greatness will help me go down the path that I am supposed to.
    I look forward to the hard work, dedication and the unknown.
    I believe this program to be a life changing experience, not just a physique changer!
    Please give me a shot.
    Ryan

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  100. I connected with Vince’s work because I was pretty skinny in school too; in 10th grade I was 6’1″ and had to gain weight to wrestle in the 126 lb. level because the 118 lb. level was filled.

    I am 46 this month and this is a perfect time for me to set new goals. Everyone always says that its hard to keep trim and its really hard to put on new muscle mass after you turn 40. That’s thinking that I am not willing to give into. And, for the most part, that hasn’t been true since I have worked against that theory. (Thank you Vince for much advice.)

    However, this past year has been tough and I am feeling a bit out of control. I am 6’1″ and I weigh an average of 220 lbs. (99.79 kg for my Canadian neighbors). My body fat percentage is around 13% (last time I dared to check). It was 9-10% last year and I averaged around 218 lbs.

    So my goal (while simply put yet seemingly hard to do right now) is to reach my all time fitness and goals; At 6’1″ I have always wanted to be about 225 lbs. (102.06 kg) with less than 10% body fat. 225 and cut. I modeled in NYC when I was in my 20s and remember what it was like to see every muscle in my body without having to flex……

    Is it but a dream to look like that again? Perhaps. But it’s MY dream nonetheless. Therefore, that’s my goal for this winter – 225 lbs. with 10% body fat.

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  101. I want to look somewhere remotely close to Vince Del Monte.

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  102. In the next 16 weeks, I would like to gain 20 pounds of lean mass. I also need to gain A LOT of flexibility, as I am stiff as a board!! I am 178 pounds now, and it would really help my job (as a firefighter) if I could gain some size, strength, and flexibility. Also, I’m going to be 52 years old in March, so things aren’t getting any easier as far as gains go. Unfortunately I can’t afford the program on firefighter’s pay with three (3) children, so, I’m hoping Vinnie will “put his money where his mouth is” and take a chance on an aging person to see how well his program REALLY works, LOL!

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  103. actual help with getting abs and a better body
    getting abs and a better body
    real workouts not ones from a garbage can
    vince del to finally give a shit about me

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  104. Life is about living out your God-given purpose. As I continue to set an example of “never quit” to my boys, even greater notice is made by them when they continue to see regular gains in conjunction with commitment.
    By 16 weeks my goal is to also have recognizable gains by the nationals of the city where my family is serving in cross-cultural missions. The purpose here is to achieve unquestionable credibility, and Vince’s system gives that starting point. At my age, I no longer have the luxury of time to continue with “trial & error”, and I have previously learned the power of leveraging the proven, time-tested research & results of integrity and faith based performers.
    PDCA All the Way (Plan, Do, Check & Adjust) ツ

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    • Im 52 theres no way for me to gain muscle n loose fat. Id love to gain 5kg of lean muscle mass all over n get fat under 15% just to look great and be healthy but theres no way…im just too old. Been goin gym 2 years..bout 2 to 3 times week…eat better than before but not much change. I appreciate im alive and well but those gains just aint for us oldies.

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  105. I’ve been following Vince now for almost as long as he’s been in the game. I feel I’ve evolved as he and his business has. My Skinny Vinny intro came as far back as when he was a young jibroni doing demonstrations for Jon Benson’s 7 Minute Muscle videos. The journey has taken me through a number of product purchases including NNMB, the Live Large membership and most recently the Gino.. I mean Gene Expression Training ;). There have been a number of other fitness personalities I’ve followed and purchased from but I keep coming back to Vince. My gains have been constant and at times impressive but I know that my Achilles Heel has been accountability. It’s only appropriate that I now seek out this accountability and mentoring from Vince. It’s a long winded intro to this goal: I’m now 39 and will be turning 40 in 2017. I need to be in the best shape of my life. It’s no longer good enough to just be good enough. At 6’1″, 195 lbs, 16% bf approx I would love to be 185-190 at 10% within 16 wks which will require a recomp. Is it aggressive? Sure. Realistic? I hope so. But if anyone can help me achieve this, it will be Vince with his unique empowerment approach and his ahead-of-its-time info. I’m ready Vince if you are.

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  106. So here goes with my goal. Although you said give my number one goal I am going to put across a couple of my goals that are about my physique and where I want to get to, but also where I also want to get to within my career as I feel they link.

    My 16 week goal for my physique is to get my bodyfat down to 10-12% whilst retaining or possibly increasing my lean tissue size. Currently sitting at around 21% and find I am more a skinny fat physique then anything. I have found that I hold a lot of muscle around my legs through my rugby, sprinting and martial arts career, my arms need improvement and also find that my chest needs improvement as only lately have I been able to learn how to contract properly. From looking in the mirror I hold a lot of my fat around my mid-section and this is the main area I really want to reduce bodyfat from. To link in with that I want to learn how to control my stress levels by learning more about how to externally lower it e.g. day to day life etc but then also how to lower it or control it by using the right food for my body to get the best results and fuel my body properly. This would then lead onto making it sustainable and improving on my physique

    Why do I want to achieve this? This is what links into my career. There is one place I want to end up and it has been my dream since coming into this industry and that is to get into Ultimate Performance in London. I don’t want to be a run of the mill trainer where I am based on selling over the results I achieve as a trainer. I want to be regarded as a top level personal trainer like you and Ryan and the guys at ultimate performance. I want to work alongisde the best in the industry so I can become one of the best in the industry. This is my driving force to achieving my physique goals. I feel if I go in there looking better then I do now I look a lot more credible as a trainer as I will walk the talk. In my eyes I need the guidance and accountability to get there.

    It would be awesome to work closely with both you and Ryan as I have been a big listener and follower of both of you for many years and took a lot of the information you put out there and applied it to myself and my clients and it has worked wonders. I have also been lucky enough to skype with coach Ryan. Also been lucky enough to have both you and Ryan on my podcast. The philosophies you and Ryan have is something I would love to learn more of whilst achieving a better physique and proving to myself that I can achieve the physique I have always wanted.

    As a matter fact I got my girlfriend (she is not a personal trainer or anything fitness related) to be the person I am accountable to by getting me to send through nutritional logs and training logs every week.

    So there goes that is my physique goal and how it links into my career goals.

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  107. I would love to win the contest because I want to gain 15 pounds of muscle. I’ve been at this same weight and size for several years and would like to gain muscle and not fat. Since cancer, I haven’t grown much.

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  108. I have always been the good looking skinny guy that watched the big guys get the hot girls. I’m now 45 and divorced last year and it was so hard to go through still is at times. I’m 45 and 6ft at this time last year I weighed 158 and got sick of hearing you look so skinny, but always have a belly a some bit of love handles. I have a gym where I live now and mostly got into running on treadmill and it did make me feel great, but was really changing my body. I started working out with the trainer there and I decided to get on some testosterone to gain weight and muscle. I thought I was gonna just get ripped and big, but found out it just don’t work that way. I came across Vince and started to watch his videos and have been very inspired by him and learned so much. I continue to learn from you guys and have started to adjust my training. I have gained about 25 lbs and my body is changing, but I want to do it clean no testosterone and this is a new lifestyle for me. I have shared a lot of Vince’s videos and knowledge and think he is a awesome guy. The thing for me that’s probably most confusing is the eating. I would love a opportunity to get rid of this belly and shape my body into it’s potential.

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  109. Im 5’9 204lbs and about 18% bodyfat

    My goal is to keep gaining muscles in the right areas while working to lower bodyfat. i lift weights roughly 5 days per week and do Hiit 3x.
    Iv been lifting weights and been in the fitness industry for about 10years. i have a pretty good build and would like to compete to show what iv built, still have to build more muscle before getting on stage though. i find since iv been lifting for so long its difficult to grow anymore. im sure its possible though. im also a gym manager and personal trainer. iv been following vince and pakman for about a year now and love how you guys do things, would be awesome to work with your team of trainers to build my dream body

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  110. My name is Brandon Marcum, my weight 217 and I am 14 percent body fat and I hope I win because if I do I will give it my all and my goal is
    . Get to 8 percent body fat
    . Get a inch on my arms
    . Improve my active range of motion
    . Improve my breathing
    . Improve my med
    . Look defined.

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  111. As embarrassing as it is here it goes…. I have never really taken care of my body. I have not treated my body as the temple it is. Fast forward to 41 years later and I am 110 pounds overweight, with high blood pressure and constantly out of breath. I have gone through periods where I was slim but I basically starved myself. All the years of yo-yoing has taken a toll on my metabolism. I want to loss weight and gain muscle to be a healthier and happier me; but I feel like it is almost impossible. I watch what I eat and go to the gym; although I have to admit I just kind of wing what to do at the gym. I am no further along than I was 3 months ago. It is frustrating to want to loss weight and gain muscle to be strong and confident and at the same time completely failing due to lack of knowledge and previous abuse to my body. What would I want to accomplish in 16 weeks loss 45 pounds and have decreased my fat tremendously. I do not know what my percentage of body fat is, nor do I know how to find out. I have no doubt it is very high. I go to New York every year for a long weekend to see the New York Yankees play; they are my favorite baseball team (FYI – I am from New Orleans); I would give up that trip this year if I did not meet my goal and give the money to a local charity instead of taking my long weekend away.

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  112. Hi,
    This message of all the way from Dubai and I am mom of two and housewife. My goals is to lose fat and to be in 15% body fat from now and learn the importance of gaining strength and study along through training how to know and what to do when changes happen. I want to do a photo shoot and it has been a dream within me for long and I really need the help and what better dream come true if it can be from you. I also want to prove myself and break all the stereotypes of Indian women that it’s not always about only taking care of family. It’s about self too.
    Neethu

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  113. My 16 week goals is to become the most rediculously shredded 53 year old with my outcome being an increase of 5lbs over all (+10lbs LBM and loss of 5lbs fat) for a 3% drop in BF to get to 8%!

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  114. My goal is to gain 8 to 10 lbs of muscle. I call it muscle but it would be great just o gain that much mass while keeping the body fat at the same level. I will be cutting afterwards.

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  115. My goal would just be to gain 5 kg of muscle. Just to have an attractive physique for once in my life.

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  116. Hi, my Name is Christian. I’m from Germany, 29 years old, 6′ 2″ 200lb @ ~14-16% bodyfat and my goal, which btw drives me Crazy is to get rid of my lovehandles and lower abdominal fat. I was chubby my whole life till I started working out 8 years ago. Things are going very well, except for this last bit of fat, which won’t go away. And this is basicly ruin my social life, because I want it so bad that I even don’t go out with my friends anymore, because all that matters is getting rid of this Shot. I just want to have it away for one time in my life, so I can get rid of it by myself if it will happen to ever come back. Please help me Vince

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  117. Hi Vince. Thank you for this amazing opportunity and for all your help and motivation!

    My 16 week goal is to get to 22% body fat and build at least 3kg of pure muscles.

    A little bit about myself: I am a full time PhD student of human Genetics in Scotland and a single mother to a wonderful 15 months old girl. I have been chubby my entire life as my family lacks the knowledge about good nutrition and exercise. When I was 19, I decided to take things in my own hands and started educating myself about nutrition (which is a large percentage of our physique) and exercise. I have firstly lost 25kg and then started tweaking my result by weight lifting and martial arts. I have achieved quite a lot and my body looked amazing and I was the healthiest in my life! But then life happened 🙂 My baby’s father left me when I was 6 months pregnant and I had no support from my family as they live in my home country – it was tough, but I made it through 🙂 Now, more than anything, I am fighting with myself to get back to my pre-baby weight and try to get even better! But that’s not happening… I have 73kg (172cm) and 28% BF. I cannot get lower no matter what I do. Yes, I have limited time for training, but I still follow your programme and I do weights minimum 2x a week, plus other classes and MMA. So there’s enough movement, I must be doing something wrong in my nutrition? I don’t know! That’s why I would absolutely LOVE to come see you and learn from you also in person!

    I’m crossing my fingers 🙂

    Cheers

    Monika

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  118. I am going to work my ass off to be leaner than ever before, 8% body fat. I have never got under 10%.
    Matt KennedyClimpton

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  119. This is such incredible timing for me! I started this journey a few years ago with the MI40 program followed by the Hypertrophy Max program. Absolutely amazing programs! Being a lean female not long turned 40, I find it very tough to add muscle but when I do, I love, love the feeling of being strong & having that aesthetic look.
    I have not long completed a 650 charity cycle bike ride so I am back to basics again & would love this fantastic opportunity to get in THE best shape of my life! Thank you!

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  120. Hi
    I always hated my own body, and with this 16 week could help me loving myself and learn to look in the mirrror and smile. I am skinny fat, and on top of that I have diabetes. It’s hard for me to gain muscle, and lose fat at the same time. I don’t know what to eat to get the best results.
    With youre help I could start loving myself, my goal is to gain muscles and lose some body fat. In 16 weeks I could become a new me, I could be happy.

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  121. I need your help to get my life back. I was always in shape, It was easy in my youth. A little running, some sports and throw the weights around I was ripped. maybe not magazine cover material but better than 90%. Then age caught up, arthritic knee, I couldn’t run, gave up sports, gained weight, caught diabetes type 2. I’m not ill or sick, just the old routine is beyond me I need a new plan to get this old guy into peak shape.

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  122. My goal is to gain muscle, get shredded. I work out since i was 16 and could never get big, I don’t know why, but i can’t get bigger, i eat properly, use supplements, but never could get where i want to get with my body.
    I’m brasilian and i tried following brasilians and non brasilians professionals, and since then i couldn’t find it.
    So if i win, my goals are to achive my goals.

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  123. To lose some fat as 5 kg and gain more muscles.
    Thank you and have a great day

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  124. My goals for the next 16 weeks are to continue to focus on my strength improvements- I just tested my 1 RM for my squat and deadlift. At 150 lbs, they are 285 lbs and 340 lbs. respectfully. These are very close to my goals of a 2x BW squat and 2.5 x BW deadlift. Also, I want to bring up my lagging bench press from 185 lbs. and move towards my goal of 225 lbs. Working with Vince and Ryan in the past has given me the tools to improve and succeed, and my dedication to the programs has produced great results already. However, as a college student on a tight budget, paying for coaching became too much of an expense. As a result, a free coaching package would allow me to continue to push through towards my goals and succeed. I appreciate your time and consideration.

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  125. My 16 week goal is to get back in shape, by losing the fat and replacing it with muscle. Having my strength back with definitions. Getting good work out habits back into my life, with proper work outs.
    Have a great day.
    Thank you,
    Richard W.Davies

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  126. 62 year old male in Bradenton, FL. currently at 158 lbs. who has been working out for about 10 years. Currently at about 14% body fat. Have just received personal fitness certification from American Council on Exercise.

    Goals
    1. To get down to 8-10% body fat
    2. To gain 5 lbs of muscle
    3. To be able to set a personal best record when I do the Fight For Air Climb in Tampa on March 11, 2017. It is a race up 42 flights of stairs. My best time so far is 8:20. Goal is a sub 8 min. climb.
    4. To learn the ins and outs of personal training from the best in order to set a good solid foundation for my future endeavors.

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  127. Hey, Vince and Ryan!
    I’m 5′ 8”, 140, with around 8% body fat. I’ve been lifting for about four years, and while I’ve always been cut, I was never able to build any size. I got frustrated with trying every tip in Men’s Health and Muscle and Fitness that promised explosive gains in a matter of weeks, only to end up exactly where I was before. I picked up Vince’s book “Living Large” from the bookstore, and have been following the workouts for about three weeks now. Believe it or not, I was getting out of the shower a few days ago and my dad commented that I was looking really good, and what had I been doing in the gym recently? I told him about your program, and now he wants to do it! I think it’s ironic that I got such good gains in three weeks when you stress that it takes patience to see results, and that I never got any results on plans that promised instant success.

    Since I picked up your book, I haven’t touched the “muscle and fiction” magazines, and for the first time, I have something that I know will give me results. I can’t tell you how awesome that is (but then again, I don’t really have to; you know all about that already). I’ve watched a ton of your videos and read just as many articles. I love having a go-to source for my training questions that I can trust, and that I know isn’t spoon feeding me garbage to keep me skinny and waste my time and what little money I have.

    My sixteen week goal is to put on 10 lbs of lean muscle while keeping up speed and explosiveness (essential, since I also play basketball). If possible, I’d like to keep under 12% body fat while bulking up, but that’s not a prime concern right now. I’d also like to gain some strength while I’m at it; my ORM for squat, deadlift, and bench press are 265, 300, and 175, respectively, and I’d like to see them at 300, 350, and 200. I could use some help with nutrition too, since I have a really busy schedule, and don’t have much background in that field.

    This one-on-one coaching opportunity would be a dream come true for me, and I know that with your help and some grit, I can shatter all of my goals. Thanks for the opportunity!

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  128. I wanna be stronger and leaner. I
    ‘ve been following you overseas for a few years now, I’ve used lots and lots of tips from you and I know you have the best team. Thank you for all the inspiration, it would be a dream to be trained by you 🙂

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  129. Hey, I’m 5’10, weigh 185, and at about 15% body fat. I’m 28 years old and have been working out since 18 but been following Vince for the last 5 years. I work a lot out of town all over Canada. My goals for the 16 weeks if I had the opportunity would to learn the tips and tricks of meal prepping and being creative with workouts when I have limited equipment. Of course I wanna max out and go beyond on all my big movement exercises. My max for squats is 225, deadlift 205, bench 185. My chest is the weakest part of my body I feel like it doesn’t activate properly that’s where I can also learn from the 16 weeks is how to activate my muscles better and also maybe experience some recovery techniques like MAT.

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  130. I’m 5’9”, 152 pounds, 11.7% body fat. My goal over the next 16 weeks is to decrease my body fat below 10%. Sure, my frame isn’t super muscular right now, but as Vince always says, if you’re over 12%, you’re fat! Even after doing intermittent fasting with a pristine diet (ZERO cheat meals) for 4 months and training consistently 4-5 days per week, I can’t seem to lower my body fat. Working with me and documenting my success under your guidance would show all your followers that you don’t have to do anything drastic like IF to have great results!

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  131. My goal for the next 16 weeks is simple. I’d like to say that I’m one of the 1 million guys that Vince helped achieve a healthy physique, naturally, with no-nonsense coaching.

    To this end, I’d need to loose 35 lbs and transform 5 to 10 lbs into pure rock solid muscle.

    I think my goal is achievable. Lose 2.2 to 2.85 lbs per week and add 0.625 lbs per week of muscle.

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  132. My goals for the next 16 weeks, after finishing NNMB 2.0, would be, to continue to build strength and size.

    Over 16 weeks I would like to add 2-3kgs

    Towards the second half, I would really want to focus on strength and get my body ready for those 1rm in the final week

    I would like to hit

    1.25bw bench press
    1.75bw Squat
    2.25bw deadlift

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  133. My goal is to gain 8kg of LBW in these 16 weeks. I’m 43 years old and i could never increase more than 1 or 2 kg of LBW following some national and international nutritionists and coaches, as well as some online programs has lately the NNMB2.0. So this would be a great opportunity for Vince to prove me the effectiveness of his methods and for me to finally break the long plateau i’ve been living, despite my efforts and discipline.
    It would be a great accomplishment for me to reach this goal and i would be more than happy to encourage at least the same number of people as the amount of LBW i will gain to follow your program.

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  134. I know you have worked with numerous people till now and I am sure there are also “my type” people along these. On the other hand, now you are giving away a precious coaching with advertising online so your candidate should be able to not only represent you but also symbolise you. That’s why I am your man (really thinking you should give away this one-on-one coaching opportunity to 2 individuals being 1 female and 1 male).

    Having said that I am your man I have to explain why I am him. You have been online with “ask the skinny guy savior” for pretty long time now and even though I am sure that you are also an expert for losing fat, your reputation comes from how you transformed yourself from a skinny guy to this “beautiful” man.

    You were not an average man when you started this workout and nutrition system as you were an athlete already so the candidate should also have at least a sports background if not sportsman already. That is me again. I played basketball as a small forward for a well known club in my country up until I decided to give all my concentration to my higher education. I still have that discipline that sports necessitates.

    I am a fine looking businessman already. Yet, I know that fine looks come from the fact that I care for my outlook. I care for my health, care for my attire. Here comes another important issue. Caring for these are not free. Like you always stress in your videos, it is not cheap to achieve this success to look like as we want. One-on-one coaching is very important but it will be a failure if the candidate of the program cannot afford what you will suggest him to eat. I can afford to eat all you will suggest eating. Besides, you also mention how the developed world made it rare to find some pure nutricients like the milk in superstores around your country is absolutely useless if not harmful. In my country, I have more access to pure and healthy forms of these substances.

    I am the skinny guy all the other candidates or many of your followers can ask how I progressed with your help. I may not be the “perfect” skinny guy anymore as I am into my early 40s with a small extra on my belly now but that also represents another opportunity. You can show that even a 40 can transfor his body to desirable standards. My goal for these 16 weeks is to transform into lean muscle body who can hit finesse touches to that substructure. This also means that I can be a customer even after the 16 weeks.

    I am 180cm.s long with 70-71kg.s weight. I am skinny other than the bit of extra on the belly as I told before. I believe 16 weeks is a good time to transform my body to a well shaped body given that I have the commitment and sources for this transformation. Even though I am neither an expert nor a professional on the subject gaining 1-2kg.s a week is a sustainable and healthy goal even for ones not exercising and gaining muscle. I am not sure what the ratio will be while exercising at the optimum and gaining this weight as muscle. On the other hand, if I go with my suggestion, it makes 16 to 32 kg.s in 16 weeks. If this weight gain is achieved by gaining muscle it will turn me into something I never am now. As I dont have fat other than a bit on my belly, all the gains will settle on my body according to the exercises. With this gain I will be 86 to 102 and if I can attain this with a body composition of 7-18% the results will be fantastic. Still I am not an expert and would love to hear if I am setting reasonable goals for myself.

    I told I can afford to buy lean meat, natura nut l butter, whey protein, raw nuts, avocado, berries, olive oil or whatever necessary to be purchased and eaten but I cannot afford losing 16 weeks with unacceptable results. Loking forward to start exercising under your instruction.

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  135. My goal in the next 16 weeks:

    1- Adding 2_3 pounds of lean mass

    2-Bringing up my lagging bodyparts: quads and delts

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  136. Vince and Ryan:
    My single goal for a 16 week program is to drop my body fat to under 10% while keeping my weight between 180 and 185 (lots of lean mass, ripped physique) without building too much bulk so that I stay flexible for martial arts.
    Let’s do it!
    M

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  137. Hello Vince and Ryan!

    First off, it is my 28th birthday today!! 🙂 hooray!!

    My 16 week goal is different than most people’s. My 16 week goal is to BULLETPROOF my body. Earlier this year I was plagued with a pretty bad lower back injury. I’m lucky it wasn’t a spinal injury. Anywho I am about 90% now and have been coming back nicely over the past 4 weeks. My goal is to bulletproof my body to be able to bodybuild and stay injury free. Of course with a bulletproof body comes looking good naked with discipline.

    The hardest thing about my back injury was having to stop training for 6 months as my back wouldn’t allow me to train. Now that I’m back, I’m more motivated than ever to get my dream body and be injury free. My goal is to be 180lbs at 9% bodyfat. Bodybuilding is my passion and my hobby! I love it! Thus, if you give me the opportunity, I will take full advantage OR I’ll pay you for the full 16 weeks. We can make it contractual. That’s how confident I am in myself!

    Let’s do this!!

    Thank you for your time!

    JT

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  138. Francis Van Langenhove November 17, 2016 at 6:14 pm - Reply

    Hi Vince & Ryan ,

    Afther a car crach 15 years ago i start to workout , my left under leg is totaly broken so i can not do allot of leg work , maybe you and Rayn can help me ?

    Goals are

    1 get stronger
    2 10 perc: body fat
    3 more confidence in myself

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  139. Hi Vince and Ryan,

    I’m a 56 year old woman ready to rock a stage-ready bikini body. My goal is to compete again in 2017 in both NPC and NSL leagues and take the Master’s divisions by surprise. Real women need positive role models who they can relate to in their own health and fitness journey. I want to fill his role by example. I competed for nearly 4 years and have been taking the last year and half off. I belonged to a previous team who required hours of cardio. Needless to say, my hormones tanked, rebound issues and each year it became more difficult to reach desired leanness. You’ve opened my eyes to a healthier way of achieving optimal fitness without having to do 2 to 3 hours of cardio per day. Let’s be the truth and light for others.

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  140. Vince:

    I’m a 51-year old banker in the Niagara Falls, NY area (close enough to come in person to meet and train). Over the past year, not only did my wife leave me, but I was diagnosed with Hashimoto Thyroiditis and have been using diet, exercise, and supplements to try to reverses the effects naturally. The Lord blesses all of us with a body that is a temple to the Holy Spirit; however, many of us, myself included, never care for it that way. I have never worked out in my life, but over the past year I have been motivated to glorify God by building my body. I built a gym in my basement and over the past year, despite the thyroid challenges, I managed to lose 40 lbs of fat and put on 10 lbs of muscle (used some of your programs to help accomplish this), but I am still a skinny guy (6’3″, 173 lbs) and would like to put on 20 lbs of muscle and get a ripped 6-pack. I would also like to reduce my body fat from about 12-14% to about 8%. I’ve been trying to do this myself, but I have been very impressed with you and Ryan and would very much appreciate the opportunity and honor to work with both of you to customize a program to help achieve my goals. As iron sharpens iron, so one man sharpens another – Proverbs 27:17. Thank you for your consideration and God bless.

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  141. After 3 c sections and a further 4 major abdominal surgeries which have caused years of inconsistent training efforts my body is far from looking good. My 16 week plan is to break bad habits, exercise smarter and consistently. To torch fat and build muscle all over the body and hopefully be well on the road to finally get rid of the ever so visible ridge on my lower abdomen and finally get my confidence back.

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  142. 1-I would love to cut body fat down to 12% (currently 20%)
    2-To increase my muscle mass to 80kg
    3-Get lean, mean and jacked in the upper body (my weakest point)
    4-Be able to assist others by showing them that if I can do it from my ultimate start goal, then anyone can

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  143. 3 goals.
    1. Gain 5-10kgs of muscle
    2. See my abs
    3. Be a late 30’s aged parent of two with a killer physique

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  144. My 16 week goal simply put is to be the poster child for all obese people who are going to follow one of your fitness programs, to show them how hard work, commitment & determination will help them achieve there goals! The coaching & program is a great bonus to have! Right now Vince I’m 37 years old, father of 6 children, I am 6’1 246 pounds, that is unnaceptable! My 16 week goal is to lose 50 pounds of fat while working extremely hard to also gain 10-12 pounds of muscle mass in the process! I am 10 out of 10 commitment to achieving this goal Vince, I have already made the decision to succeed, with your guidance and leadership nothing can hold me back, it’s time for you to choose me Vince! Let’s do this!

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  145. Hello Vince,
    My name is Jorge Barba
    My goal over the next 16 weeks is to reverse the damage that I’ve done in my post show rebound, get my body fat to the 7-8% range and begin preparing for my next show.
    jorgebarba2@icloud.com

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  146. I’m looking to compete at an Olympic lifting meet in the new year. My goal is to get my weight down below 94kg while preserving or increasing my current strength and power. I’m weighing in around 225lbs or 100kg.
    Later next year I want to try the classic physique category at a bodybuilding show.

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

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  148. 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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  149. 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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  150. 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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  151. 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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  152. 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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  153. 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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  154. 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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  155. 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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  156. 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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  157. 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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  158. 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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  159. 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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  160. 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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  161. 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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  162. 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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  163. 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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  164. 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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  165. 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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  166. 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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  167. 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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  168. 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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  169. 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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  170. 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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  171. 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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  172. 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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  173. 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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  174. 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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  175. 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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  176. 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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  177. 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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  178. 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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  179. 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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  180. 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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  181. 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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  182. 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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  183. 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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  184. 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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  185. 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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  186. 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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  187. 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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  188. 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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  189. 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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  190. 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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  191. 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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  192. 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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  193. 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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  194. 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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  195. 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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  196. 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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  197. 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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  198. 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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  199. 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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  200. 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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  201. 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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  202. Stay sober for another 71 days.
    Goal- squat 315Lbs A2G x3

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  203. 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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  204. 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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  205. 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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  206. 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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  207. 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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  208. 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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  209. 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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  210. 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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  211. 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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  212. Goals:
    1. build 10 pounds of muscle
    2. Improve my uppuer body.
    3. Build some strength ( bench press,squats,deadlift.

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  213. 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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  214. 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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  215. 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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  216. I want to give my wife a Christmas present of me butt naked looking better than ever.

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  217. 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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  218. 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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  219. 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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  220. 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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  221. 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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  222. 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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  223. 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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  224. 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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  225. 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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  226. 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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  227. 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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  228. 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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  229. 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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  230. 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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  231. 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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  232. 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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  233. 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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  234. 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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