how to get beefed up but wish to be lean and muscular. What should you do?



You have the right mentality and your wish to be lean and muscular is actually a realistic objective.
You don’t have to be beefy to look good or be attractive. Shedding body fat however and subsequently looking lean and muscular will not only make you look appealing, but I can tell you as a doctor that it is actually good for your health.
Excess body fat is bad for your health especially internal belly fat.
There are various ways to shed body fat and look leaner.
A quick way to reach your objective is to use a low carb high protein diet. This type of diet works excellently for shedding body fat and building muscle.
It’s not a diet for the long term use though. The low carb, high protein diet is ideal for short and medium term but just long enough to reach your fat loss goals.
If you lose the fat, your muscles will become exposed.
I will advice you do this in 2 steps.
Step 1
Lose the fat first by using low carb, high protein diet. Reducing your body fat to less than 15% will be a good objective. You could even reduce your body fat even further if you wish.
Step 2
Do weight training (resistance training) to develop the muscle fibres about 4 times a week if you can. If you can’t manage 4 times a week, you could do High Intensity Interval Training at home.
The advantage of High Intensity Interval Training is that it is very time efficient. You just do high intensity interval training for practically 20 minutes a day and you should be fine.
Just ensure resistance training is incorporated into your high intensity interval training. Simple resistance training exercises like the bar pull-ups is enough to profile your muscles better.
If you do those 2 steps you will begin to see your muscles getting better definition and you will be looking leaner and meaner.

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