Man I can’t believe 2016 is just around the corner and I can’t believe how fast 2015 flew away. With just a couple of days before the New Years Eve here I am setting my goals for the next year and looking back at the important going-ons of the past 12 months.
Year 2015 in review
The year 2015 was a year full of both happy and sad events in my personal life, a good year from a professional and fitness point of view. A lot of things were going on this year and a lot has been accomplished, but since this is a fitness blog, let’s look at it from this perspective.
In January 2015 I had been in the gym for 3 months, so a newbie to lifting weights. Little to no gains yet and a little bit on the overweight side at 220 pounds and 6 feet tall. Now, at the end of the year I am at 195 pounds and in the best shape I’ve ever been.
I am happy with the fact that I’ve been consistent with my training, I can literally count on the fingers of one hand the times I missed a workout, so consistency was there. My diet was decent but not as consistent as I would have liked it to be. Even though I have been tracking macros and calories here and there, there have been quite a few days (mostly throughout the weekends) when the eating was all over the place.
Most of the times I’ve been in a caloric deficit therefore I lost over 25 pounds this year, most of it pure fat because I had no muscle to lose. Because of the deficit my gains were not that impressive so far, but hopefully that is going to change next year.
As far as training goes, I am glad I was able to focus more on my legs and stop skipping leg days, because in the past I used to train legs every now and then. But lately, legs have been trained each week and the results start to show. My strength on the squats is improving and my quads and calves are starting to show up.
I can’t really say which body part is my weak one because I am still a beginner and I am focusing on hitting everything equally, but I feel that my shoulders are lagging a little bit.
2015 was also the year in which I changed my training routine, as you may know if you’ve been reading the blog. I switched from a push pull legs day to a five days split. You can read more about it over here and here. We will have to see how this goes in 2016.
Goals for 2016 and how to set goals
I see goal setting and writing down your goals as a very good way of organizing and planning your life and also of keeping track of your progress towards your goals, whatever they may be. Not necessary fitness related. Everyone should have goals – personal, professional, financial, etc.
Goals help me stay motivated, dedicated and improve my self confidence once I achieve them. If you are not setting goals, targets or you don’t have a vision you are just drifting around and wasting time. Speaking of time, one goal that I have for 2016 is to be more productive and make the most of my time. This is not necessary fitness related, but can translate to fitness as well as it may mean more time to workout.
Another important thing to keep in mind when setting goals or when trying to achieve something is deadline. Every goal should have it’s own deadline. That way you keep your self at it all the time and you don’t allow yourself to postpone taking action.
For example if your goal is to lose 20 pounds you will be more careful with your diet, you will make progress but you will let yourself go off track eve now and then or even postpone taking action, starting a diet. But if you make a goal such as lose 20 pounds by 1st of June you will automatically set an urgency to this goal, which will keep you on top of your diet, on top of your training so that you make your absolute best in order to reach your target. So, when setting goals make sure to put a deadline on them.
Enough about goal setting, let me show you my plan for 2016. My plan is to keep it simple and realistic. Here are my fitness goals for next year:
- Get down to 10% body fat by the 1st of May (cutting)
- Track my weight lifting progress in the gym (using a jotter)
- Get to 190 pounds and no more than 12% body fat 31st of December (lean bulking)
These are my single 3 fitness goals for next year. Right now I’m at about 195 pounds and 16-17% body fat. Basically my year will be divided in a 4 month cut followed by a 8 month lean bulk.
In order to reach goal #1 according to my calculations I should get down to about 180 pounds without losing any muscle. Goal #2 is pretty straight forward, but for some reason I didn’t do it till now. Goal #3 is a muscle building goal, while staying lean. Basically I should gain 5-6 pounds of lean muscle in order to achieve it.
Looking forward to an awesome 2016, can’t wait to sharing my journey with everybody and hope to hear back from you.