Recomp: How much fat loss / lean mass gain to expect monthly?

misnomer1

So I decided to stop my cut after losing 8kgs. Im 5'11 male 76kg. probably 15-20%bf. will continue stronglifts 5x5 or maybe reduce to 3x5 for the foreseeable future.

how much fat loss / lean mass gain should I expect per month roughly?

sijomial

Obviously there's going to be huge differences between individuals but you might like this Lyle McDonald article....
https://www.bodyrecomposition.com/muscle-gain/whats-my-genetic-muscular-potential.html/



Alan Aragon's table




(See the article for context and there's an assumption people are getting bigger rather than recomping and staying the same weight.)

dancefit2015

sijomial wrote: »

Obviously there's going to be huge differences between individuals but you might like this Lyle McDonald article....
https://www.bodyrecomposition.com/muscle-gain/whats-my-genetic-muscular-potential.html/



Alan Aragon's table




(See the article for context and there's an assumption people are getting bigger rather than recomping and staying the same weight.)

Are these estimates based on eating in a surplus or recomp? I didn't see that the article explicitly said either way, but I would guess surplus.

misnomer1

dancefit2015 wrote: »

sijomial wrote: »

Obviously there's going to be huge differences between individuals but you might like this Lyle McDonald article....
https://www.bodyrecomposition.com/muscle-gain/whats-my-genetic-muscular-potential.html/



Alan Aragon's table




(See the article for context and there's an assumption people are getting bigger rather than recomping and staying the same weight.)

Are these estimates based on eating in a surplus or recomp? I didn't see that the article explicitly said either way, but I would guess surplus.

surplus.

sijomial

It does say in the article they are getting heavier so a surplus over time...

"So if you started with 130 pound of lean body mass (say in high school you were 150 pounds with 12% body fat), you might have the potential to reach a level of 170-180 pounds of lean body mass after 4-5 years of proper training. At 12% body fat, that would put you at a weight of 190-200 pounds.

And...

So a 150 pound beginner might be able to gain 1.5-2.25 pounds of muscle per month (18-27 pounds per year). After a year, he’s now an intermediate at 170 pounds

misnomer1

so i am assuming .75 pounds of muscle gain a month during my recomp. with that assumption, at least 6-8 months of recomp for me.