Tips on setting your goal:

1. Fat loss – we advise you go for fat loss if you are over 15% body fat.

2. Muscle gain – we advise you go for muscle gain if you are already under 15% body fat or are extremely skinny.

3. Losing fat and building muscle – this is only possible in certain circumstances – you can select this goal if any of the options a to c applies to you.
a. you are new to training
b. you are training after a long gap – at least 3 months break minimum-
c. your body type is skinny fat (skinny arms, legs, shoulders with fat mainly on the belly

If you do not meet the above criteria and are not sure whether you should build muscle or lose fat, I would highly suggest looking at your body fat percentage. If you are over 15% body fat losing fat should be your goal. And if you are under 15% you should go for building lean muscle.

Hope this helps you make an intelligent selection.