How much lean muscle mass can I gain in a month?

chrisconstantino619

I am 22 and use to weigh 210 pounds a few months ago, but I started to count my macros every single day and changed my diet completely. Now I’m 156 pounds. I had a lot of excess fat but how can I go up weight faster ? I want to gain lean muscle mass. I’m intaking about 160-200 grams of protein everyday. My macros consist of 45 for carbs, 35 for protein, and 25 for fat. My calories everyday are 2,200. I intake about 1,900 on my rest day if I don’t do any exercise. I workout 6 times a week. And even at my job I’m running around and going up stairs while carrying heavy things. So even then I’m burning more calories too.

Retroguy2000

Remember that the 24 hours after exercise your muscle protein synthesis is elevated, so you don't necessarily want to reduce calories on rest days. Ofc you may need some more calories on workout days to help fuel the workouts.

How quickly you can gain total mass will depend on how big your calorie surplus is. How much of that mass will be muscle depends on whether you're a new lifter, and the size of the surplus. If you're new, most of the mass gain will be muscle. If you aren't new, then the bigger the calories surplus the more of it will be fat gain. In that case, you'll soon know if you're watching your waist size.