Meeting Goals
The key to getting results!

Meeting goals is easily accomplished with planning and a complete weight lifting program like the WLC Program. Once you have your short term and long term goals, you will be able to set up a plan for success! I am going to teach you how to do that right now.


Before I go any further, I want you to always keep an Overall WLC Log Book that you will use for your weight lifting goals, your planning, your weight lifting log, your diet log, and your cardio log. See the link above for more options on using a log book. A log book is vital to your success no matter what goals you might have. Whether you're looking to build strength, build muscle, lose fat, or lose weight, the WLC Log Book will hep you to get there!


Okay, if you've been through the development of your short term goals and long term goals, you now have several goals for us to work with! Now we will plan for you to meet those weight lifting goals.


Let me give you an example of planning for meeting goals and how to make this easy. You should be able to take this example to plan out your own success. I want you to notice how all of my goals fit together. Ensure that you don't have any conflicting goals. For example, building muscle and losing weight are going to be very difficult to do at the same time!


If you need any personalized help from myself, please contact me on WLC Space. My name is Josh, and I'll be glad to help you along the way. All you have to do is start a forum thread or send me a message.

Example Short Term Weight Lifting Goals for Muscle Building Cycle

Build muscle with the least amount of fat gain possible

Do not sacrifice muscle gain just because I am scared to gain a little fat

Eat very clean but eat enough food to gain 1 pound per week for 12 weeks

Focus on bringing calves up even further

Do not miss any workouts by planning events around my workouts

Example Long Term Weight Lifting Goals

Work on making calves a strong point

Gain 40 pounds on current 6 rep Squat max by December 31, 2008

Muscle building for 3 consecutive WLC program cycles followed with a fat loss WLC program cycle

Gain 15 pounds this year

Now that I have my goals all listed out I can work on planning my complete weight lifting program so that I will meet all of my short term and long term goals. Sometimes, your goals may take you a little longer than expected but that is okay.


You just set them a little too high if you've been working hard towards meeting goals. If you've been slacking, you know why you didn't meet your weight lifting goals. It always motivates me to look back at my weight lifting goals throughout the year. Stay focused on the goals.

Planning for Meeting Goals Short Term

---

Goal:

Build muscle with the least amount of fat gain possible

Plan:

Use Weight Lifting Complete Program for building muscle

Use diet recommended for muscle building

Perform low intensity cardio 2 days per week

Eat carbs only for breakfast and only around workout

---

Goal:

Do not sacrifice muscle gain just because I am scared to gain a little fat

Plan:

Count calories and get an average for each week

Assess weight gain each week

Adjust calories and diet when needed to gain weight

Add session of cardio if gaining too much fat

---

Goal:

Eat very clean but eat enough food to gain 1 pound per week for 12 weeks

Plan:

Plan daily diets and stick to them no matter what

Only substitute equal foods into diet

Only add clean foods to diet for increasing calories

Add good fats for increased calories

---

Goal:

Focus on bringing calves up even further

Plan:

Make calves a priority on Intermediate WLC Program

Work entire lower leg region every workout

Do weighted stretches for each region of the calf muscle

Use WLC method for performing calf raises

---

Goal:

Do not miss any workouts by planning events around my workouts

Plan:

Do scheduled workout on schedule

Plan a daily schedule and plan special events around workout

Only take break from workout if overtraining symptoms start to show up

Planning for Meeting Goals Long Term

---

Goal:

Work on making calves a strong point

Plan:

Continue to focus on calves on each WLC Program Cycle by following WLC weakness guidelines for calves

Gain tons of strength on all calf exercises

Ensure I follow WLC method for calf raises on every rep

---

Goal:

Gain 40 pounds on current 6 rep Squat max by December 31, 2008

Plan:

Schedule WLC Program weight increments to exceed current 6 rep max by more than 40 pounds by the end of the year

I should easily be able to reach this goal with the WLC Program

---

Goal:

Muscle building for 3 consecutive WLC program cycles followed with a fat loss WLC program cycle

Plan:

Ensure that I am eating enough calories for muscle building the way WLC defines it

Gain 1 pound per week on the muscle building program cycles and lose 1 pound per week on the fat loss cycles

Plan WLC program cycles for the year and re-assess plan at the end of each cycle

If fat gain is too much overall, go straight to a fat loss cycle if needed

Re-assessment is a huge part of the WLC program

---

Goal:

Gain 15 pounds this year

Plan:

Gain 12 pounds a week for 12 weeks during the muscle building cycles

Give some room to lose a few pounds

Lose 12 pounds during the fat loss cycles

If I re-assess each week, I have some room in case I didn't estimate correctly

15 pounds in a year is very good for a lifter who has been lifting as long as I have

Overall WLC Program Cycle Plan
for Meeting Weight Lifting Goals

Year 2008, Cycle 1, 3 months in duration

Muscle Building Gain 1 pound per week Focus on Calves as weakness Year 2008, Cycle 2, 3 months in duration Muscle Building Gain 1 pound per week Focus on Calves as weakness Year 2008, Cycle 3, 3 months in duration Muscle Building Gain 1 pound per week Focus on Calves as weakness Year 2008, Cycle 4, 3 months in duration Fat Loss Lose 1 pound per week Maintain Calves while losing fat and focusing on as weakness Meeting Goals Summary As you can see, I now have my plans laid out for a year. These can change as the year goes on, but I will only re-assess these plans after I complete a cycle. I stick with my plan throughout a 12 week cycle no matter what. I will adjust my calories, but I will stick with the plan. I will then re-assess after the cycle is complete. I will also have my WLC programs planned out with weights filled in for each cycle. If I stick to my plan, there is no way I will fail. The way the WLC program is designed for weight selection is a fail proof plan. It will get tough, but you can fight through the tough times and meet those goals! The road to success is setting your goals, making your plan for the year, and simply executing your plan! Don't overthink. Don't change the WLC program. It works very well! Stick to your plans and meeting goals will be easy. Good luck! Sometimes your worst enemy is thinking too much. Set your plan and execute it. Do not be one of those people that change their plans over and over. Those people get no where. Please share this page on meeting goals with your friends and family. Bookmark this as one of your favorite pages by using the links below. And don't forget to add this to your My Yahoo, MSN, and Google using the toolbars on the upper left!