My 2014 Weight Loss, Health, And Fitness Goals

by Khaleef "Fat Guy" Crumbley on January 9, 2014

in Goals

So I’ve already talked about our savings goal (the 52-week challenge) for 2014, as well as my personal running goals (the 500 mile challenge along with running in a race). Now it’s time to discuss my other weight loss, health, and fitness goals for the year.

My 2014 Weight Loss, Health, And Fitness Goals

Powerlifting Goals

405lbs Deadlift

I’ve talked about my love of powerlifting a little on this site, but much more on my YouTube channel and Instagram page. At some point in the future (maybe 2015), I would love to compete in powerlifting meets. So in 2014, I have set a few goals that are going to support me in that long-term desire.

Start A True Powerlifting Program

I’ve talked on here about how I am currently doing the Ice Cream (Now Juggernaut) Fitness 5×5 novice program. I started this program in the middle of July and have seen great gains on it (I’ll be posting the exact numbers shortly)! Even though the foundation of the program is a full-body strength training routine, the program was written with optimal muscle growth in mind.

Sometime during the year I plan to transition from my current program to one that is specifically geared toward powerlifting.

Learn More About The Sport

There are various federations that organize the sport and each one has their own rules. Some conduct drug tests, some allow certain equipment, some require you to be raw, and some even have different definitions of what “raw” means. I would have to get all of this sorted out and chose a federation in which to compete, so that I can begin to train according to their rules/guidelines.

Also, I need to learn the basics about training protocols, equipment, and even just develop a familiarity with the sport (learn the jargon, elite athletes, resources, etc).

Attend A Meet

I have never been to a powerlifting meet. In all honestly, I never heard of powerlifting (or even knew what a deadlift was) until early 2013, so for a while, I didn’t even know where to look to find one. Now that I do, I plan to attend at least 1 meet during the year, and probably more than that if time allows.

I would love to experience the atmosphere of a competition and perhaps even meet some local strength athletes.

Weight Loss Goals

Lose Weight Now

While I still don’t have a particular number in mind for my weight loss, I would definitely like to come in under 200lbs by the time 2014 comes to an end. It won’t be easy since I plan to take my weight loss slowly (no huge caloric deficit like I did in my first 6 months on this journey), but I think I can do it with consistency and careful planning.

Here are the two biggest motivations for wanting to lose so much weight (hopefully it will all be fat) this year:

Testosterone Replacement Therapy

As you all know, I am currently undergoing testosterone replacement therapy. During my last visit to the doctor, he stated that the best thing that I can do to aid in the treatment is to continue to lose bodyfat. I am already doing everything else that I can to naturally raise my testosterone levels (I’ll write a post about all that I am doing in the future), so getting back on track with fat loss is the last step.

If something as simple as following through with my original health goal can help to correct or treat my low testosterone, then I have to give it my best effort!

To Feel More In Control Of My Body

I feel that I am in the best shape of my life! However, I have so much room for improvement. I want to feel fit and athletic whenever I am called on to do anything physical. When I’m playing with a child (something I do quite often) I want to be able to twist and contort my body as effortlessly as they do…without paying for it the next day!

I plan to do weekly weigh-ins all throughout the year. I’ve done a couple already on my YouTube channel (you’re subscribed, aren’t you?) and I want to go back to doing them on the website as well. Hopefully, you all will be able to hold me accountable if you see me deviating from the plan!

So, What About You?

  1. What are your health and fitness goals for 2014?
  2. What do you plan on doing to make those goals a reality?
  3. How do you plan to hold yourself accountable throughout the year?

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Brad Chaffee January 9, 2014 at 9:58 am

Khaleef, I like your goals and am excited to see how things progress for you this year! I am interested to learn a little about powerlifting. I also have to admit do not know what a deadlift is. haha!

I’ve followed your progress for quite some time now and I always love seeing your updates. There is no doubt in my mind you will achieve your goals this year. As you know, we both have weight loss goals in common so maybe we can hold each other accountable this year!

Good luck man! Keep doing your thing! :D

Khaleef "Fat Guy" Crumbley January 9, 2014 at 10:26 pm

Thanks, Brad! I plan to talk a lot more about powerlifting this year…I also have a few videos up on my channel. Oh, here is my deadlift one that I did the other day: https://www.youtube.com/watch?v=9KbdnFYf3zU

I’m glad that there is at least one person who doesn’t hate my updates lol. I just need to be more consistent with my writing.

Yeah, we have a few things in common, so I really hope we can support each other in them. Thanks for the encouragement!!

Michelle January 9, 2014 at 8:47 pm

So cool!! I’m going to keep fussing at you until you get a food allergy workup and go to a nutritionist. I am 100% positive that you’re going to rock these fitness goals. I’m really focusing on my fitness, rest, and weight loss for 2014. I am so serious about this that I’ve decided to only focus on wellness and health for the first 6 weeks of the year so that I can build habits and momentum. Then, I’ll incorporate my other goals. Good luck Khaleef!

Khaleef "Fat Guy" Crumbley January 10, 2014 at 12:51 pm

Hahaha…no fussing ;-)

I think that focusing on it until it becomes a habit is smart. Many times we try to make too many big changes at once, and we end up dropping them all! I can’t wait to see how well you do all around, Michelle! :-)

Kylie Ofiu January 10, 2014 at 4:18 am

Love your goals and I think this year will be much better for you.

My goals are to run my first 5k which is in Feb. Tone up and stick to a training schedule. I am so close to the body i want.

Khaleef "Fat Guy" Crumbley January 10, 2014 at 12:58 pm

Thanks, Kylie! I really hope to be consistent this year.

I hope you write about your 5k experience (or at least tell me about it). I am interested in hearing how you feel about it. Are you going to do any more of the pole dancing? That is such a great thing to bring up in a conversation! lol

Kylie Ofiu January 10, 2014 at 4:16 pm

Thanks Khaleef. I will blog about the 5k. Pretty excited as a few people I know are doing it too. I want to do more pole dancing. Funny you ask. My physio said not to because of my wrists. It’s been a while and I have my own pole which I am putting up for the 3 weeks my kids are gone and I’ll see how I go. :) It is by far the best all over workout!

Khaleef "Fat Guy" Crumbley February 5, 2014 at 4:36 pm

I hope it goes well for you. Ok, the 3 weeks are over…how did your wrists hold up? Maybe you can get some wrist wraps that powerlifters wear. :)

Kylie Ofiu February 12, 2014 at 7:20 am

I have looked at those wrist wraps. Makes it harder to use the pole properly though. Gotta be able to slide easily. My wrists did not go so well :( So I am looking at other options.

Khaleef "Fat Guy" Crumbley February 15, 2014 at 4:47 pm

Oh man. I really hope they heal over time. I know how much you really enjoyed doing it. To me, that’s one of the keys to staying fit…finding something that you enjoy.

Michelle January 10, 2014 at 8:33 pm

I’ve run a 5k-it’s FUN!!

Khaleef "Fat Guy" Crumbley February 5, 2014 at 4:36 pm

Would you say that it’s more fun than just running 3 miles around your neighborhood? If so, why? I’m just curious to hear what different people have to say :)

Michelle February 5, 2014 at 9:18 pm

I never run around my neighborhood! I’ve run 3 or 4 races without training and it was great! You get the endorphin rush of doing something with a group, being cheered on by complete strangers, swag, and runner’s high. It’s great.

Jessica @ Budget for Health January 11, 2014 at 3:41 pm

How awesome is it that your goal is < 200?? It's been great to follow your journey and see how far you've come!

Khaleef "Fat Guy" Crumbley February 5, 2014 at 4:37 pm

Yeah, I just hope I can get there some day lol. I think my biggest motivation for that goal is to be able to compete in a lower weight class ;-)

Lola January 12, 2014 at 12:39 am

Great goals, Khaleef! All very attainable with your attitude & effort. Looking forward to following along this year & watching you reach each of them! You know I’m supporting you 100%.

Khaleef "Fat Guy" Crumbley February 5, 2014 at 4:38 pm

Thanks, Lola! Thank you so much for all of your support and encouragement. It really means a lot to know that people are behind me :)

Kay Lynn January 12, 2014 at 3:40 pm

Khaleef, these goals definitely seem attainable and I can’t wait to read that you’ve shattered through them. You are an inspiration for me which is needed since I’m a slow loser.

P.S. I agree with you on your Planet Fitness video. There are gyms for every type of person and they fill a niche.

Khaleef "Fat Guy" Crumbley February 5, 2014 at 4:40 pm

Thanks, Kay Lynn! I definitely don’t feel like an inspiration, but you know what, we are reaching our goals, even if we are moving slowly. It may make us appreciate the journey even more ;-)

Yes, I can’t be upset with them because they don’t cater to me…I’m not who the gym is for.

Brick By Brick Investing | Marvin January 12, 2014 at 7:00 pm

Look at that big back! I use to power lift myself and deadlifts were my favorite, never could get a liking for squats though. I look forward to seeing your progress with the lifts. If you ever want to try something new check out Military Athlete.

Khaleef "Fat Guy" Crumbley February 5, 2014 at 4:41 pm

Ha! There’s still a ton of fat on that back lol. I’m still trying to get my form right on deadlifts. I plan to work on my stance and to keep my hips down. Squatting is my favorite! Thanks for all of the support, Marvin!

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