questions

chrriis971

How much muscle mass can you ruffly put on in a month,with gaining little fat?
Stats: 6ft
11st 2 ish
Skinny build

psuLemon

Well there are a lot of variables to include genetics, prior lifting history, how large of a surplus you have, age, current body composition/body fat levels, etc..


Typically guys will gain 1/2 lb per week of muscle, with a common ratio of 50/50 ratio for muscle/fat.

Carlos_421

A young man in his prime of peak muscle building capability who is doing everything perfectly (heavy lifting, optimizing diet to a T, calorie surplus, well designed program...) is basically maxed out at adding about a half pound of muscle per week or 2 pounds in a month.

chrriis971

Carlos_421 wrote: »

A young man in his prime of peak muscle building capability who is doing everything perfectly (heavy lifting, optimizing diet to a T, calorie surplus, well designed program...) is basically maxed out at adding about a half pound of muscle per week or 2 pounds in a month.

Any recommended programmes and diets thanks

psuLemon

https://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1

Here is a pretty good list of structured programs out there.