Bulk – This is by far the easiest and most comfortable option for most people.You want to stack on some size and you really don’t care how much of it is muscle or fat.Lift as heavy as you can, eat in surplus of about 500-600 calories daily and just be consistent till you look like what you want.You certainly are going to accumulate some body fat as cardio is not going to be your priority. Your goal is to store up as much as you can and grow as much as you can.Be mindful of your body fat tho,you need to be patient and consistent making sure to bulk up over a period of at least 12 weeks or more.You don’t want to wake up obese one morning.
Lean Bulk – This is a bit more technical than just regular bulking.You want to pack on some size but you also need to make sure it’s more of muscle than fat.As a matter of fact,you want minimal accumulation of fat.Heavy lifting and calories surplus apply here as well, but you may have to do cardio in addition.Consider your body type and do cardio accordingly.The easier it is for you to accumulate fat,the more frequently you should do cardio.Low Intensity exercises like walking, elliptical or even aerobic sessions for about 2-3 times weekly should be fine
Shredded all year – This is the hardest physique to maintain all year round.Staying in calorie deficit and lifting heavy at the same time isn’t a pleasurable or comfortable endeavor.The goal is to remain in single digit body fat percentage.There’s no intention of storing any surplus here, so you need to ensure the calorie deficit by doing cardio as frequently as 4-5 times weekly.You can choose longer 40-60 minute sessions of aerobic activity, shorter 20-30 minute High Intensity Interval Training sessions or a blend of both.If you are not prepping to be stage ready in a couple of weeks I’d not advice you to stress yourself with this.But hey,if you are that fitness model that needs to stay jacked on magazine covers all year round for top dollar,knock yourself out.Happy reading,folks!!!
FitbyJoey 