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Develop your Goals
You’ve got to know what you want! To get the body you want, what body weight and body fat percentage do you want? The most important goal for now, though is deciding your goal for this upcoming weight lifting cycle. You must decide whether you want to build muscle or lose fat. We’ll only concentrate on one of these goals per weight lifting cycle. You’ll make more progress this way!

Building Muscle
For a goal of muscle building, you should concentrate on gaining weight each and every week. The faster you want to build muscle, the more weight you should gain each week. I recommend gaining about 1 pound per week. The maximum I recommend gaining per week is 2 pounds of body weight. We try to keep fat gain to a minimum while building muscle through our diet and cardio.

Fat Loss
For a fat loss goal, you need to concentrate on losing weight each and every week.The faster you want to lose fat, the more weight you should lose per week. I recommend aiming to lose about a pound of body weight per week. The maximum weight loss I recommend per week is 2 pounds of body weight. We keep muscle loss to a minimum through weight lifting and diet.

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