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 139 ratings

Comments

1,228 thoughts on “What Are YOUR Goals?

  1. My goal in 16 weeks are to first, above everything, increase my genetic potential with proper lifting to learn the proper bio mechanics, with a body-scan of 7% body-fat and being able to dip two plates at 133, I cant gain weight ,which, is my second-issue. Furthermore, in having a strong foundation with teaching me the fundamentals since I would enjoy a refreshing new routine having enjoyed ever program I have gotten from you I would enjoy to also get tips in making some awesome content like yours. Every trainer and partner offer much more and can contribute to each other in strengthening our weaknesses by having this conscious breakthrough when you train or suppressed the trainer which I would do, since ,I hardly supplement and have a discharge for having this light mind, limitless and body building my sacred geometry for a heightened perception i would enjoy your respect, lastly.
    Thanks for your time and consideration
    .

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    • My main goal is to be 150 3% body fat being able to bench 3 plates Im at 2 barely.

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  2. I wish to gain 20lbs of muscle mass in this 16 weeks and also maintain my waist at 28 inch. I wish to increase my chest circumference by 3-5 inches primarily though from the lats width. My ideal physique is to achieve the best v taper.

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  3. My goal d be to increase my endurance level and to bulk up my arms n chest

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  4. Let’s do this!! I’m all for it!
    My goal is to get to 12-15% body fat. Im happy with my size even though its not that much.
    I want to get real lean. Thats my goal. Simple and to the point.

    Ready for this! I’ll even document it if thats what it takes!

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  5. To put on 3 to 5kgs, become more fit and feel comfortable in myself, not be ashamed of my small stature and skinny legs. To feel like I can wear shorts in public without wondering if people are calling me lucky legs (lucky they don’t snap off and run up my backside). I guess in one I won’t be confident in myself and who I am.

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  6. My Goals. After just having turned 55, is to continue to loose fat weight around my waist. Continue to rebuild my shoulders, arms chest. My Bicieps, Triceos. Shoulders. To loose the 40# around my waist. I run every othe day and have completed 3 Warrior Dash events and 1 Spartan Run. The Next Warrior Dash is on for March 24. Spartan run will be in 2019 when my Son returns home from Afghanistan. He will compete with me. My Shoulders are the weakest.
    I have had Two Rotator Cuff Surgeries, and in the waiting and recovery period I gained 45# and lost muscle bulk. My fist diet dropped my from 265#-221#, my goal is 180# and rebuilt muscles. Can YOU Help?

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  7. I aim to lose 5% of body fat .I was obese all my life. At the age of 25 i weighed 110kgs . i decided to take control of my life and in last three years i have lost 35 kgs and m currently at 75kgs.. however shape and lines of my physique hasn’t changed as yet. i have tried everything … what i need is some help to bust my plateau. i have been reading your emails for quite a long time… and i need someone like you to coach me…. because u don’t only focus on fitness but rather looks at the bigger picture of life…I like your concept of being the alpha male not only in the gym but outside as well.

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  8. My 16 week goal is to get back into a regular exercise regime and get rid of my abdominal fat
    and rebuild muscle

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  9. My goal is to drop 32 lbs of fat in 16 weeks.

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  10. Hey Vince, just wanted to tell you, you are awesome for running this contest!! My 16 week goal is to be at 185 lbs of lean jacked muscle. 10% body fat with arms that are busting my sleeves and a chest that demands attention. Those 2 muscles are one of the harder ones for me to build so I would love to have the chance to be coached by you guys. I’m currently at 170 lbs and I’m a short fellow. 5’8″.

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  11. Goal:
    To get below 10% body fat roughly at 15% at the moment at 100kg (220 pounds)
    To put on 10-20kg of muscle and to enter/place in a physique competition.

    As someone who was playing basketball at the professional level for a very brief time until I was plagued with injuries and had to take a year off from any sort of working out. I know I have the dedication, work ethic and commitment to achieve these goals but I need some guidance. I’m 25 and ready to build the best body of my life!

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  12. My goal is to lose fat around midsection and put on some muscle

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  13. I’m a 33 year old female, currently sitting at 14% body fat, who’s been working out pretty consistently since age 18 and currently works out 4x a week.

    GOALS for 16 weeks with Coach Ryan: pack on more muscle – aka change body comp (love my body but wouldn’t mind looking more jacked) ….let’s throw an amazing BUTT in there – et voilá ??
    Most important GOAL – get to know my body even better under Coach Ryan’s guidance.

    In the past I’ve worked with coaches who either did my training OR my nutrition OR my supplementation. To get Coach Ryan’s advice on all those aspects would be amazing!!

    So I’d be thrilled if you picked me and helped me grow some guns and buns of steel, Vince and Coach Ryan ??

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  14. Posting again because I really want this opportunity- I know many have posted, but I also know the squeakiest wheel gets the oil! Come on Vince and Ryan! I’m ready to work! Choose me!

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  15. Vince, I am ready! I know this is the opportunity that has come my way for a reason and a purpose. I mean that in all aspects of my life. I am ready physically, emotionally, mentally, and spiritually! In 16 weeks my purpose is to gain more muscle and simultaneously shred my body fat level to its healthiest peak! I intend to gain strength, and stamina while maintaining a balanced and symmetrical physique. In 16 weeks with your assistance through your knowledge, experience and your time (moment to say thank you, I understand time is valuable and my time to give to you my ideas and intentions as well, it’s worth both parties involved) I intend to increase the quality of my happiness and overall the quality of my life at this time. I feel that my body is the ultimate vehicle I could ever ever want! It’s not mine forever, I understood when we leave this place we return it but I appreciate it and I am so thankful for it because it’s our 1 body that’s going to get us halfway to heaven, and I intend to keep it in the best shape and quality I am possibly able to because it means so much to me to have! I have faith you can relate! This 16 weeks will from that point
    On remain with me and imprint a important signature of yours that will keep me forever motivated ambitious and determined to show the most highest love to my body that my body deserves. We all deserve this, I know in my heart I deserve this as well! Much love support and thanks to you and yours! Family friends and staff! Speak to you soon!

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  16. I have been lifting an competing for the past 36 years and at 55 years old it is hard to continue to make progress. I work in Physical Therapy and want to be an inspiration to my patients. I have several of Vince’s programs and have made good progress with them and like the accountability factor of 1-on-1. Last but not least I want people to say ” your how old?”

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  17. I ‘ve started Living Large program and the shred meal plan with Ryan!!! I’d like to lose fat ( without losing muscles hopefully) and afterwards to gain lean muscle!!! It would be amazing! And maybe men and women will think..if she did it.. I ‘ll do it as well!!! Hi Vince! Hi Ryan! ☺️

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  18. If I got the chance for this training….then definetly I will gain my power, strength and physique because I trust them and there knowledge….. But other than that what I will learn is knowledge… And that I will use to train others needy people who want to make their career in fitness industry…..and motivate them to move ahead……

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  19. My goal is to gain muscle, and really promoting strength to increase my bench from 265 to 315, squat from 335 to 365, deadlift from 425 to 450, OHP from 155 to 185. Also I have some athletic goals of brining my 40 yard dash time from a 4.7 down into the 4.6’s and also increasing my vertical jump from 27” to at or over 30”. As far as muscle groups I’d want to grow that would be my chest and back. Also what more could ask for other than having two of the best writing you a program and how much you could learn from the different techniques is priceless.

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  20. To win 16 weeks free personalized training with these two guys would be amazing. I’ve worked with Ryan and Vince before (even attended a Muscle Camp). They are awesome. Any program they give is sure to work (as long as you do what your supposed to lol).

    Having said that, my goals for the next 16 weeks are to improve my body composition – ideally getting to 10% body fat – and to improve strength and cardiovascular systems.

    Over the past year and a half a series of injuries (concussion, lower back issues, and knee pain) has prevented me from making any big adjustments.

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  21. Hi, My goal would be to gain 20 pounds, and a couple of great mentors. I have always been genetically in decent shape. I love getting workouts in, because I really enjoy working out.

    My dad, is a Desert Storm veteran, with 100% disability due to PTSD. The man is my father, and I love him. However, because of the boundaries I’ve had to set, even from a young age, I rarely get to have the advice I could use most days. My goal is to become a personal trainer, that can help reach out to veterans who suffer, and find a program that may help them in the future. It would be great to have mentors that will give me the positive I need some information can pass it on. Pay it forward.

    The gym is a release, and a desire. I’ve always struggled to put weight on. With the right advice, and positive reinforcement…I know I could become the size and weight I’m hoping for. Thanks for considering me.

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    • Good morning folks. Finally I can leave a comment after trying a couple of time. Hello my name is Edward Villanueva and a NYC firefighter for 19 yrs. I’m 44 yrs and decided to change my health around 7 months ago. I lost 55 pounds within 4 months and I got my health back but now I need to go to my next phase developed my muscle. I’m doing this for me and for my health because I’m seeing to many of my co workers dying from 9/11 illness or getting sick from it.

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  22. Hi Vince i really want to get lean and get my abs to start to show. I have been doing a lot of HIIT cardio but still not happy with the slow results i am having.
    This would be my goal for the 16 week challenge.

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  23. MY goal is to get to 12% body in order to start my winter bulking up phase. Per NNMB 2.0, you shouldn’t bulk up if you’re above that level. So even tho in skinnier than id like to be, it still working to burn off the belly fat before bulking.

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  24. My 16 week goal is to put on mass. Currently I am weighing in at 160lbs. My goal is is 190lbs muscle. I want to have body yes but the mentality of making it my life outside of work. As of April 2017 I was served Divorce papers I lost everything material wise, then in June 2017 I lost the love of my life my Mother, I relinquish all material things and my emotional hold on what I can not change. I can though change my way of living, I know my mother would want me to be happy and healthy.
    I work as a nurse who works 12 hours 4days a week, there is time I just never utilize it. Within the 16 weeks I want to transform a heartbroken man into inspiration for others to persist… I want to go through the hell of life and live strong enough to have brought something to this world when I pass.

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  25. Hi Vince,

    I am a true believer in You and Ben as optimal changemakers in body transformation.
    I have trained according to HMAX, MI40 and MI40X with great results. The first mentioned two rounds.In spite of my age 68 year and renewed prostate cancer I am 100 % convinced that this opportunity would be the next logigal step to my glorious future. Finland has now
    its 100th anniversary Dec. 6th. Lets make Hannu, the Lion of Finland great again.
    Greetings from Finland

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  26. Hi vince, my goals are to learn more on the aspects of trying to gain some size but to also keep the fat levels down to its lowest as i am in a rut where finding out the timings to eat and to get the right training to get the best results. I think my training is ok for my current size as i follow alot of your training and learning the mind to muscle connections etc but its knowing how heavy i can go or even how light to go in order to build that size as i know abs are built in the kitchen as they say. So it’s combining the two together to get these results and change. And also i feel if i can master this i will hopefully feel less tired aswell. I am a mailman and walk at least 10miles per day aswell as training so i need the right training and food together.
    Thanks
    Simon

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    • Hi Vince

      I am a big fan from England and am very short 1.68 Metres and weigh 63 KG, I play cricket (similarish to baseball). I have a lean definition but would like to drastically increase muscle mass and achieve high hypertrophy, I would like to improve explosive strength, 1 rep max, stability, speed and power of muscles and boost range of motion also, I train on a daily basis however dont take any supplements, I am also vegetarian, I want to have a better looking physique with bigger upper limbs and lower limbs as well as an even more shredded abdominal area, I am going to study sports science next year also as I have a strong passion.
      Thanks.

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  27. My goals are to gain back 15lbs that I have lost as I get older. Which is probably the opposite of most people. I need to prioritize legs and calves. While I feel that I don’t neglect them effort wise I feel I need to focus on execution. I want to keep learning more about programming and goal setting. Most importantly to continue to improve quality of life and mental status.

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  28. Hey Vince, thanks for this great opportunity. I’d like to clean up my sleep schedule and diet to get down to an ideal body fat percentage while targeting my chest, back, and calves.
    Ideally, I want to stay in shape for my beautiful wife and healthy for my kids one day.

    5 stars for this article!

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  29. I’d like to finally achieve a look makes me glad to go shirtless. I’ve been a hardgainer and have been training off and on for 9 years but I’ve never been able to get the physique I’ve desired. Coaching could help me hone in on the areas I’m missing and give me that extra push. I’d like to gain a few more pounds of mass and then drop my body fat.

    Thanks!

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  30. My goal is simply to get and stay healthier. I am a father of 3 girls and I am trending towards that “dad bod”. I also have started my own network marketing business and making videos. It would be awesome to be the “shredded network marketing guy!” I think people will respond better to me if I was in better shape.

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    • I am currently 127 pounds and hope to be at 170 pounds once I get to the 16th week! I was never able to put on any mass at all but after jus 4 weeks I’m already seeing results! I hope to win because it would help me get even bigger and hopefully reach my one year goal which is 12/10% body fat and 190 pounds!

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  31. Hi,

    Currently iam weighing 211 pounds, 25 years of age.
    My goal is to lose my weight up to 20-30pounds in this 16 week plan.
    I want to be more fit than I what iam today.

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  32. My goal for the next 16 weeks is to be a better healthier dad and example to my wife and kids. I want to show them that they can have fun and enjoy foods without compromising overall health. Personally I want to lean out and bring out more muscle definition.

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  33. I want to get shredded and learn from you guys. I also want to Just look at my physique and smile.

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  34. I have been out of training now for around 9 months and am looking to get started again. Have around 9 months lifting experience and a few years of cardio experience without lifting. I spent much of my time training cycles, spin cycling and upright (not using the recumbent bike!!) as I have friends who are avid cyclists and for a time recreationally joined them and saw how powerful and strong they were and got up to a decent standard.

    Since this time, I saw how training made me feel and the rewards that it gives you and decided weight training was something i would love to aspire to, so spent a good 9 months on a solid plan i designed for myself, and saw some serious gains in that time. However due to just having twins, a boy and a girl, I stopped my training schedule and am now looking to start up again.

    I want to body recomp this time, burning the fat while feeding the muscle, regaining those lost gains that I had whilst losing some weight so I can get back to feeling great again, but greater than ever, as at the moment I’m around 22-24% body fat. I wanna strip off the sausages and the pizzas I’ve been having and add in some serious lean beef steak, but over the long term I’d say I want to work towards becoming a professional physique athlete, once I’ve built enough muscle I think I’d be a great contender, I’m 6 foot 3 and have a mesomorphic build that guys in the gym always said to me to keep at it.

    Recently I went into a restaurant with my family, We were chowing down and a guy i used to see training approached me and we had a good conversation and he told me I should start again because I was progressing well.

    The fires already stoked, with your help it would be like throwing rocket fuel on there. Over the next 4 months, I know in the future having my own before and afters to show people how I’ve transformed, and having had your help and insight, that I’d be a better personal trainer, and would definitely take all on board that you’ve got Vince as I’ve been an avid follower of yours for years and I am super serious about getting started again.

    I mean, literally, I’ve just started a new job on a van working for a friend, doing a manual type of job handling heavy equipment, and I said to him after this Friday’s day of work that it’s time we got back into the gym and told him about how devoted I was and how i want to get started developing myself again, with those short term goals of feeling better, and becoming stronger, to looking at the bigger picture in my future as a personal trainer, coach and physique competitor. And he’s in.

    Then Today! There’s an opportunity to win this competition for 4 months of free coaching, with you Vince and a coach under your wing, Ryan, and now I just wanna print this off, get my friend who I’m working on the van with to sign it and date it, and make it HAPPEN!

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    • As an addition, as I didn’t mention it properly, I qualified as a personal trainer last year. Having had my twins and taken some paternity time, now I’m at a stage where I want to build myself up to a level where I would be happy to start taking part time work as a personal trainer, I know that I have to walk the walk as well as talk the talk.

      Having you guys coach me would completely solidify my confidence to move forward with it after a 4 month period I know I would be in a position where I would move forward then with training others too, and want to aspire to be the best personal trainer that I can possibly be, which learning more about training principles from serious professionals like yourself is something I would deeply value.

      For the time being a friend and I have been doing some manual labour, as he offered me a position with him going on some appointments with him on the road. So I wanna start hitting this road, making some good money for me and my family, whilst starting a serious training program with views to the future like I’ve described.

      This is the position I’m in, the trains in the station ready to go, but I’d prefer rocket fuel than coal!

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  35. Hi Vince,

    My goal is to establish a healthy and robust metabolism that will put me in a good place to cut down to single digit bodyfat (7%, currently at 13%).

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  36. 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 God physique 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 D” 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 186cm. 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. So i decided to give his NNMB 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 mum 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. That guided me into incorporating all the advanced strategies which i learnt from You and Ben such as nutrient timing, food combination, food quantity and quality. I optimized my 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 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. By the end of the transformation i gained 32 pounds of muscle and thickening my abs.

    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 164 pounds with an 8 pack. I am also looking at building my shoulders and arms and keeping everything else at maintenance. 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 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 and Vince’s No BS approach to muscle building
    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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  37. 30 year old guy that has been training for 15 years but have never quite got to where I’d like my physique. Over the next 16 weeks I’d be trying to get to single digit bodyfat, currently sitting somewhere between 15 and 20%. Id also be hoping to push my strength to new limits in the big 3 lifts

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  38. My goal for next 4 months is to finish my exams and then get all into building up my body, I’m a skinny fat who has belly fat. In the past I was Focused in removing it but now my only goal is to build more muscle over the next 4 months I am aiming to put atleast 20 pounds of muscle and make myself look big instead of skinny and frowney. I have already committed myself by getting a gym membership the next step is to finish my exams and go all IN. Thank you!

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  39. In about 16 weeks this chick is turning 50!!
    I love your post and help me greatly with working towads my goals.
    7 years ago I won my figure show it was a memorable day for me but I had no guidance for afterwards. I think you know ……post contest weight gain. I have been working at it and happy with my progress thus far but ready to fine tune. 5’7″ and 145lbs and thinking a photo shoot would be an awesome 50th birthday gift. It was the one thing I regreted not doing around my show.
    I don’t need to take the stage i did that but look and feel awesome at 50 ….that rocks!

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  40. After 8 years of a picture-perfect marriage and two precious daughters, my wife started having affairs. Needless to say, our marriage fell apart. When she moved out, I was devastated and took up bad habits. One day watching my daughters sleep I realized I had to take care of myself *for them*. I had no self-esteem and had serious body image issues (after all, I was cuckold!).

    I started working with a personal trainer at my work gym a year ago. I’ve kept it up and gained strength on many levels. I’m now a 39 year old single dad working full time, but I still make time to train. My trainer took another job so I started your NNM 2.0 Fast Twitch program last week. Since I have the discipline, routine, and solid basic knowledge, I’ve been able to extract the full value of the work outs.

    I’m 6ft tall, 158 lbs on average. I measure 11.2% body fat using the hand-held devices at my gym. My goal is to put on 10-15 pounds and keep roughly the same %fat. Last week, I booked a photo shoot with a photographer for November 2018. I will be 40 years old and in the best shape of my life. I have a year to be in a form that will make me proud for years to come.

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  41. I want to be able to bench press 225 “8” times using the form that I learned in Mass mechanics. (Right now I’m at 225 with 1 rep) I want to be able to control the weight on the way up and down. I want to be able to squat 285 “10” times using the form that I learned from mass mechanics. (I’m at 285 with one rep right now) I want to be a able to deadlift 325 “10” times using the form that I learned from mass mechanics. (I’m at 315 with one rep right now)

    My chest is quite Small and I would definitely like to add 2-3 inches on my chest and an inch to my tricep. I’m willing to go to MAT therapy to make sure I’m moving the weights properly and not just dispersing the load. I’ve been doing 30 minutes of yoga in addition to my regular weight training. My commitment level is high. I don’t cut corners in the gym. If I tell myself I’m going to do 4 sets, I do 4.

    My diet is on point. (At least in my view, but I’m open to ANY feedback) I like the weight that I’m at. I’m willing to go up 5-10 lbs if necessary.

    THERE IS NO REASON THAT I WON’T ACHIEVE MY GOALS. Even if I don’t get picked for this free coaching.

    Let’s all keep living large like vince says

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  42. I’m a 33 year old female, currently sitting at 14% bf who’s been lifting weights pretty consistently since age 18 and currently works out 4x a week.

    GOALS for 16 weeks with Coach Ryan: pack on more muscle aka change my body composition (I love my body – but I wouldn’t mind looking more jacked) …let’s throw an amazing BUTT in there – et voilá ??
    MOST IMPORTANT GOAL of all: get to know my body even better under Coach Ryan’s guidance.

    In the past I’ve worked with coaches who have either done my training OR my supplementation OR my nutrition. To have Coach Ryan’s advice on all those aspect would be amazing!

    So, I would be thrilled if you picked me and helped me grow some guns and buns of steel, Vince and Coach Ryan!

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  43. Hi Vince I would love and I mean love to win this is never win anything I have followed you from nearly day one and on Snapchat as well you couching your skills are just unbelievable I have tried to use a lot of your workouts and I find them perfect literally feel like these were made for me I was going to buy this programme when it started we spoke about it but my house got robbed and my saving etc were taking and that then caused me to lose my Job and get quite down on my self but now I’m back in the gym working hard and not seeing much so please consider me for this training programme as I’m starting to get on my feet again weather or not I win I just wanted to say thanks for everything so far I wish you and your family the best in life

    Regards Carl

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  44. I am 20 years old and I have transformed from being obese to normal. My goal, in short, is to put muscle to my height. I am 6’5 and though I have a little definition/muscle, I am still ‘lanky/giraffe.’ It’s hard to be a personal trainer while still maintaining this appearance. My primary goal is to be 200 pounds, not fat, and a successful personal training business/consistent clientele. Though it isn’t hard, being in college does take away time/ability to do somethings. However there are no excuse so when it comes to self discipline. I am looking for outside guidance that can assist me in head goals.

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  45. 16 weeks are a good timespan for losing 25 Kg of the 40 I am over my lean weight. It’s such a reachable, reasinable goal, I’m gonna go offline and get hands on right now.

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  46. Being the strongest I can be and compete in the NFC bodybuilding championship by shredding. I am currently following NNMB 2.0 @week 10 and added 3.3 miles running every day #100miles for Nov.abd need serious help from RYAN to make sure I don’t loose those gaiinz..
    Thx.

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  47. To gain 10lbs of muscle to get up to my ideal goal weight!

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  48. My goals for the next 16 week is to start by adding some muscle and then working on getting shredded. Currently I am between 9-10% body fat. This is my first time under 10% BF, and it was fairly easy. I have learned a lot of dieting to get where I am now, getting shredded I must go to a complete new level. I have now understood after 10 years of training, that it is my life, and I am ready to compete. I have also understood that I need a coach for that.

    My goals of these 16 weeks is to achieve something great and making me one step closer to do fitness for a living.

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  49. Wow, what an amazing offer and opportunity. It’s pretty incredible you guys are willing to offer up your services. Vince, I have read and followed you advice and programs. You have an incredible attitude and I admire your rawness and the fact you also share your own struggles and failures.I am in the final 16 weeks of my own mental contest to get down to 10 percent body fat and add another 1lb or 2 of muscle. I am an actor and filmmaker and I have really wanted to up my potential in having my body in killer shape. Having the extra fine tuning and expertise of a not one but two coaches would really help I believe take everything to a point I just see in my mind at the moment. Currently at 15 percent body fat and 194lbs a time 6ft 3in. Want to get 190 at 10 percent body fat.

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  50. I am a 39 year old male looking forward to competing in my first ever martial arts tournament in, coincidentally, 16 weeks! I am currently at 240 pounds, down from 270. What I would like to do is get down to 200 pounds, while minimizing muscle loss (Or perhaps gaining some lean mass). Along the way, I would like to increase my speed, explosiveness and strength, specifically for Tae Kwon Do. The 30 pounds I have lost so far have made it obviously clear that losing the fat and increasing endurance equate to more success in the dojang. I want to keep the trend going and be in my best shape in 16 weeks! Part of my goal is self driven, but more importantly, I want to be able to demonstrate to my kids what I have been preaching to them: “you can accomplish anything as long as you think that you can”. I think I can, Vince! I would love the opportunity to do so with your guidance!

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

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  52. I want to get down to 250 and just be one of the biggest guys in the gym.

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  53. My Goal for the next 16 Weeks is to lose 2″ off m y waist and 10 lbs. and increase my energy levels!!!

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  54. I started weight training earlier this year after dealing with the sam lower back issues I’ve had for years. This issue won’t go away but building muscle has helped overall. I’ve gone from an average of 155 lb to 165 lbs in the last 6 months, using your NNMB 2.0 protocol as a guide. My main goal for the next 16 weeks is to build my core and shed the last bit of belly fat that has been sticking around.

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  55. I am 45 years old and not getting any younger. I have been in & out of fitness and working out for the past 2 years. I am the guy that starts a new workout routine all gung-ho. But by week 2, I lose motivation. I can’t change my mindset to stick with a routine. I want to be healthy and workout, but need guidance and the “right” routine. My stomach is getting bigger and I feel like I am losing the battle versus health everyday. I have had some health issues – thyroid cancer – that I thought would change my goals, but I still can’t stay focused. To have the routine, structure and accountability is something I definitely need.

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  56. I want to get my body in my army days shape. For this I need to lose 10-12 lbs and clean up my diet somewhat.

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  57. My goal for the next 16 weeks is to lose weight and stabilize my blood sugar. Moreover, I would like to be healthier and have a better quality of life.

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  58. Nicolas Peter Diego November 3, 2017 at 9:07 am - Reply

    Dear Vince and Ryan, My name is Nicolas. I am 26 years old. My purpose is to gain more muscle by 16 weeks of commitment and passion. I want my pro card now at this moment! I have within me what it takes to succeed in life when it comes to my fitness. Through out my life even to this very moment as I am transferring my thoughts and feelings from within my mind into this comment, I have been learning the experiences that life has gifted me with. The positive and the negative lessons. At times life itself for me would bring about the opportunities to where it would seem to me that it would be difficult to keep motivated with my fitness and stick with because either my finances needed to be focused on entirely now, or you know how that is maybe, like I have to hon back to school and focus on that, or place my focus on “surviving”. But when my life would start giving me resistance, and making things seem difficult or almost impossible to keep my fitness lifestyle, I chose to say “NO”. As in no giving up on myself and my body. This is my passion. My body has been within me every moment of this lifetime. It has been through ups and downs in terms of training but they were all learning experiences. I’ve realized I would inspire others with my body alone when I would bring myself to my peak fitness which fluctuates just life’s life. I realized I have the power within me to touch deep into other peoples lives and that’s my higher purpose. This goal is for me for the 16 weeks, but I have faith the bigger part picture and the bigger goal behind me is to reach out to the rest of humanity through inspiration. I want to inspire people to becoming the most highest quality of a person they can be which fitness and a heal Lifestyle has given me. I want to share that gift to them. I have faith you feel exactly what I mean. Through wanting the best for myself do I want also the best for others regardless if they know me or not yet. WIth your help which the way THANK YOU SO MUCH VINCE for inspiring me and being the example of the quality of a person I see in me. In 16 weeks I want MUSCLE. I want CONFIDENCE. I want QUALITY. I want HAPPINESS. I want SUCCESS. with your support and the Ryan’s and mine altogether, I have faith my deepest desires will come through into my life. I want this. I want the pro card that’s formulated and designed by me and what my body creates and let others know that our body’s maybe different but we can each all earn our OWN pro card with our gift of our bodies and still all be successful in life! Thank you Vince for the opportunity to share my thoughts and feelings. Hear from you soon! Take care!

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  59. Hi My name is Attie. I am from South Africa. In August I was diagnosed with Type 2 diabetes. At first I was devestated. My mind played tricks on me and my bp just went out of control. It is then that I started researching about it and realized it is beatable. I started praying about it but also started changing my diet and took some supplements. I also realized that with exercise I will leave it behind for good.I am 1.73m tall and currently weigh around 110kg. I always wanted to do strength training because my physique is big shoulders, chest, arms and legs build like a sprinter which I was good at, always enjoyed coming from behind in relay’s catching those in front of me so I guess I am a fighter at heart. I would like to loose about 20kg’s and max my muscles as I love power and strength which I have a lot of given by God I hope you guy’s can help also looking forward to hear how you would advise on nutrition and supplements.

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  60. I am 39 years old, turn 40 in March. I have had a desk job most of my life. I already feel my body is aging prematurely. I have a hip problem that has caused me to only use one leg when I walk. It is bigger than the other one. I got my squat up to 280 lbs a couple of years ago mostly using one leg.
    My goal is to reverse the aging and get into the best shape of my life. Currently, I am 250 lbs and 30% body fat. In one year I plan to be 215 lbs and 16% body fat or less.

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  61. Hello, my name is Ryan and I am 19, 6’1” at around 158 lbs. I have been losing weight for a year and a half when i reached my peak weight of 215 lbs. Now I have hit a plateau because I only have to lose a little more fat and gain muscle, but I am self taught in the gym and don’t know how to effectively do that. I want to have a large chest, large arms, defined abdominals and muscular to toned legs. This program would be extremely beneficial to me because it would show me the proper skills I need to continue my fitness journey for the rest of my life.

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  62. Narinderpal Singh November 3, 2017 at 7:14 am - Reply

    I shall be 72 years of age next month, ex military officer with 22 years of active service, airbourne trained, still pretty strong but not as fit as I once was. Recovered 95% from a near fatal accident breaking my jaw eight years ago. I have also fully recovered from prostate cancer surgery I had last year. Sure, I have an issue of a loose planter muscle on my left foot now podiatrist corrected with a prosthetic insert and a little problem in my right knee. I can walk any distance pretty fast but do not like to jog or run anymore.
    I am 5′ 8″ and weigh 92 kgs/199 pounds. Never smoked, nor drunk any alcohol nor tried any illicit drugs in my life.
    I have a well equipped home gymnasium with everything except the treadmill. I use the equipment daily on a circuit for 20 minutes, mostly for strength training and conditioning.
    I can still do chin ups and can dead lift over 100 kilograms comfortably, which I do at the end of my daily training.
    I yearn to emulate the glory days of my past and am willing to commit 100% to any recommended personal training program. No excuses. Will be your model student.

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  63. So I have been following you since a little before Oct of 2016… I have seen a change in my body and mind since then…

    My goal is to look carved up… I want a real 6 pack I want a fuller chest… I want my arms to look like they are flexed at all times… I want my legs and ass to be thicker…

    I’m on MYM2.0 and loving it…

    I just turned 36… I weigh 170lbs(last year this time I weighed roughly 183-187lbs)

    I’m 5’10” slow muscle fiber type…

    I’m hopeful to win the 16 weeks because unlike this time last year I’m committed to change my body… I’m mentally prepared and now I’m in sync physically already putting in the work.

    I want to show everyone that what you focus on expands and that truly your life and grow to the extend that you do. I want to smash my goals so that my 3 kids and my wife can be inspired as a lead by example.

    That’s it! I hope whoever you guys pick is the best fit for the opportunity I believe that person is me!

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  64. 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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  65. 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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  66. 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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  67. 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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  68. 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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  69. 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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  70. 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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  71. I am turning 60 in August and want to be in the best shape of my life in 20 weeks….

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  72. 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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  73. 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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  74. 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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  75. 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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  76. 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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  77. 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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  78. 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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  79. 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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  80. 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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  81. 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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  82. 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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  83. 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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  84. 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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  85. 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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  86. 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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  87. 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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  88. 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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  89. 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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  90. 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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  91. 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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  92. Look like you, Vince!!

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  93. 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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  94. 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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  95. 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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  96. 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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  97. I love your work Vince, I would like to get rid of my fat, get energized, and get shreded..

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  98. 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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  99. 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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  100. 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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  101. 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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  102. 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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  103. 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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  104. 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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  105. 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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  106. 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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  107. 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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  108. 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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  109. My 16 week goal is to drop down to 15% body fat and drop down to 185lbs

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  110. 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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  111. 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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  112. 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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  113. 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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  114. 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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  115. 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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  116. 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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  117. Strong lean and flexibly

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  118. 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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  119. 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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  120. 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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  121. 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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  122. 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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  123. 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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  124. 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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  125. 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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  126. 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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  127. 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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  128. 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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  129. 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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  130. 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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  131. 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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  132. 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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  133. 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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  134. 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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  135. 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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  136. 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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  137. 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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  138. 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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  139. 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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  140. 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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  141. I don’t want people to ask me if I workout – I want them to know I workout!

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  142. 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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  143. 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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  144. 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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  145. 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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  146. 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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  147. 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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  148. 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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  149. 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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  150. 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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  151. 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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  152. 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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  153. 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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  154. 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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  155. 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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  156. 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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  157. 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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  158. 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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  159. 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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  160. 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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  161. 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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  162. 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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  163. 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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  164. I want to look somewhere remotely close to Vince Del Monte.

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  165. 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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  166. 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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  167. 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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  168. 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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  169. 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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  170. 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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  171. 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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  172. 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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  173. 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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  174. 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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  175. 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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  176. 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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  177. 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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  178. 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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  179. 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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  180. 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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  181. 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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  182. 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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  183. 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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  184. 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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  185. 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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  186. To lose some fat as 5 kg and gain more muscles.
    Thank you and have a great day

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  187. 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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  188. 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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  189. 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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  190. 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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  191. 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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  192. 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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  193. 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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  194. 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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  195. 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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  196. 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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  197. 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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  198. 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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  199. 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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  200. 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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  201. 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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  202. 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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  203. 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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  204. 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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  205. 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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  206. 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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  207. 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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  208. 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.
    [email protected]

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

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  211. 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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  212. 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 😀

    [email protected]

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  213. 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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  214. 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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  215. 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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  216. 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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  217. 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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  218. 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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  219. 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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  220. 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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  221. 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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  222. 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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  223. 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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  224. 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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  225. 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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  226. 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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  227. 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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  228. 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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