Goal setting gives you vision of your desired physique or fitness so you can focus on achieveing it. It also allows you to track your progress.

When you set goals, you first want to access your current situation. Is your current physique and fitness desirable? If not, what are the factors that make it undesirable? What improvements do you want to see in the future? For example, you may be a fat guy who wants to get a leaner physique, or a skinny twig who wants to beef up, or perhaps your physique is the average joe's and you want to get swole and jacked. Maybe your goal is to get stronger and more athletic. In other words, when you set your goal, you want to access your current situation and desire improvement. Have that goal in mind and stay focused.

If your looking for a physique improvement, hop on the scale and jot down your current weight. You then want to set a realistic weight target in a set amount of time. If your looking for a fitness and athletic performance improvement, simply test your self with different exercises. You may use your NAPFA results as your starting point. You then want to jot down your goal performance results. Again be realistic.

You can use a calorie calculator to find out your maintenance calories. Thereafter you could see their recommended weight change rate with respect to the difference in calories you'll have to start consuming on a daily basis. Then calculate the weight change with the set time. You have your realistic target weight set. Here's a calorie calculator you can try:  https://www.calculator.net/calorie-calculator.html

Its good to have progress photos for the long term. When you look back at past photos of yourself and see how far you've come, you will more than motivated to continue your fitness journey.

Be patient with progress. Fitness takes time. Progress cannot be seen over night, but rather, through many occurrences of discipline and consistency. Stay locked in and focus, hungry for improvement, even in bad days.