I want to gain muscle all around and lean up my midsection especialy.

lose my gut

I want to lose at least 25-30 pounds in weight and gain at least 10-15 pounds of muscle

To put on about 20 more lbs of muscle. Then just maintain from there.

to get some major results

I'd like to see my abs before I die,haha.

Loose some weight and bulk up.

recent surgery. getting back to where i was physicaly

I want to build muscle and get little bigger, but mostly stronger. I want to have a six pack by the end of summer.

I'm starting to get older and becoming less active. I want to exercise regularly and eat cleaner. I want to get down to 185 lbs or lower while not looking too skinny. Appearing weak is not an option.

I would like to put about 15 lbs of muscle mass and keep it on.

I want to maintain my muscle mass while dropping my bodyfat%

I want to lose 50 pounds by Christmas.

I want to lose 50 lbs by this summer and get into great shape.

Gain as much lean muscle mass as possible in the next 6 months.

My main goal is to get in my competition weight 157 lbs and stay there within a 3 pounds window. Also keep improving and developing a better technique and adquire more knowledge in terms of tactics to improve my performance on the mat.

Stay fit have wide shoulders dense biceps, tight arse and flat stomach.