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The essentials
What are you trying to do?
Everything else follows from this. You can change it later.
Lose fat
Eat at a deficit and keep lifting properly, so what you lose is fat rather than muscle.
Lose weight
The same deficit, built around walking and conditioning with lighter, simpler lifting.
Build muscle
Eat a surplus and train hard. The fastest way up, and some fat comes with it.
Gain muscle with as little fat as possible
A smaller surplus than Build muscle. Slower, and less of it lands as fat.
Lose fat and build muscle at the same time
Eat near maintenance and train hard. Slower than doing either alone, and it works best if you are new or coming back.
Get stronger
Heavy sets of three to six, long rests, fewer movements. The main lifts get the attention.
Be fitter and healthier generally
A balanced mix of lifting and conditioning, with no target on the scale.
Build endurance
Running, riding or rowing leads the week. Lifting is there to support it.
Perform better athletically
Speed and power alongside strength, for a sport you already play.
Hold onto what you have built
Hold the strength and shape you have on the least training that does it.
