Here are my goals for this twelve week period.

• I will work out 72 times in the next twelve weeks.
• I will lose 2.5 inches in my waist.
• I will be able to see cuts in my arms and chest.
• I will lift 25% more than what I start with.
• I will be able to ride my bike for 20 miles.

These are all challenging but doable. I don’t have a specific weight/body fat loss because that is somewhat out of my control. I figure if I do all of these things I’ll probably lose about 15 pounds of fat and gain a few pounds of muscle.